Can walking lower blood lipids? This is a question that many people often ask. High blood lipids are a common health issue closely related to the occurrence of cardiovascular diseases. However, how effective is walking in reducing blood lipids? Let’s hear the doctor’s advice.
First, we need to understand what blood lipids are. Blood lipids refer to fat substances in the blood, including cholesterol and triglycerides. When blood lipids are high, it increases the risk of atherosclerosis, leading to the occurrence of cardiovascular diseases.
Walking is a simple and effective way of exercise that can help us burn excess fat, promote metabolism, and thereby assist in lowering blood lipids. According to research, walking for more than 30 minutes every day can significantly reduce total cholesterol and low-density lipoprotein cholesterol levels.
In addition, walking also helps increase high-density lipoprotein cholesterol levels. High-density lipoprotein cholesterol can clear excess cholesterol in blood vessels, prevent its deposition on blood vessel walls, and thus protect cardiovascular health.
However, relying solely on walking is not enough. Doctors recommend that besides lowering blood lipids, we should also pay attention to our diet. Below are 5 types of foods recommended by doctors that can help lower blood lipids.
The first type is fish. Fish is rich in omega-3 fatty acids, which can reduce triglyceride levels, and also help lower total cholesterol and low-density lipoprotein cholesterol levels. Common fish rich in omega-3 fatty acids include salmon, cod, and salmon, etc.
The second type is nuts. Nuts are rich in healthy fats, fiber, and antioxidants, which can help lower blood lipids. Common nuts include walnuts, almonds, and cashews, etc.
The third type is olive oil. Olive oil is rich in monounsaturated fatty acids, which can lower total cholesterol and low-density lipoprotein cholesterol levels. Using olive oil in cooking can be beneficial for our health.
The fourth type is soybeans and their products. Soybeans contain rich plant estrogens and dietary fiber, which can lower total cholesterol and low-density lipoprotein cholesterol levels. Common soy products include tofu, soy milk, and soybeans, etc.
The fifth type is fruits and vegetables. Fruits and vegetables are rich in fiber, vitamins, and antioxidants, which can help lower blood lipids. Especially fruits and vegetables rich in soluble fiber, such as apples, oranges, carrots, and spinach, etc.
In conclusion, walking can indeed help lower blood lipids, but we should also combine it with a proper diet for comprehensive regulation. By sticking to moderate exercise and a balanced diet, we can effectively reduce blood lipids, preserving cardiovascular health. Let’s start walking more now and consume more of these foods beneficial for lowering blood lipids, making our bodies healthier!
