Research has found what experts believe is the key to lowering cholesterol levels and heart disease deaths in men. It’s not a pill or procedure. In fact, you have all the tools you need right at the end of your legs.
Men come in all shapes, sizes and cholesterol levels. But there is one thing they can all do to cut their risk of early death.
About 30 minutes of walking four to five times a week is all it takes to lower cholesterol levels and your risk of dying from heart disease — regardless of how high your cholesterol is.
“It doesn’t matter where you’re starting with your cholesterol levels, you can get a benefit just from a regular walk,” researchers said.
The study followed more than 11,000 men over 20 years. It found that 30 minutes of walking four to five times a week lowered cholesterol levels while at the same time reducing the risk of cardiovascular death by 50 percent.
“As you do more exercise your body becomes more efficient so at any given stage of exercise or rest you use less heart rate you have to breathe less quickly, you use less blood pressure. The demand on your body is lower,” researchers said.
But the statistics show exercise is not a top priority for Americans — regardless of the health benefits.
About 44 percent get some exercise — but not enough to protect their hearts. Twenty-eight percent say they aren’t active at all. Only 27 percent of American adults get enough exercise to achieve cardiovascular fitness.
“It’s not that hard. It doesn’t take that much to alter your profile and if you just practice it on a regular basis four or five times a week, you’re in great shape,” researchers said.
Doctors suggest scheduling your walk into your day like any other appointment. Support is important, so walking with friends is a great way to get motivated.
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