15+ Reasons Losing Weight Will Lower Cholesterol (2023 UPDATE)

If you are overweight, losing weight can help lower your cholesterol levels because it reduces the amount of fat in your body and makes it less likely that you will become inflamed. Insulin resistance is a condition that can be remedied by reducing body fat and increasing physical activity. This allows the body to regain greater control over hormones and lipoproteins. If a person is overweight or obese, the cholesterol levels in their blood may rise as a result. This is because different applications of fat have emerged over time. Therefore, the cholesterol levels in a person's blood can decrease if they achieve and maintain a healthy weight. This article examines the connection between high cholesterol levels and obesity and ways to lower cholesterol levels and gain healthy weight.

What Is Cholesterol?

Cholesterol is a type of lipid, an organic molecule that is fatty or oily and does not dissolve in water. Lipids are responsible for cholesterol's oily and fatty properties. It's common practice to talk about lipids and fat in the same sentence. Fatty acids, for instance, constitute one of the three primary components of the food we consume and the cells that make up our bodies. Carbohydrates and proteins make up the other two components. On the other hand, cholesterol is a specialized form of lipid that our cells utilize for various purposes, including the production of cell membranes as well as essential hormones and vitamins.

Since the liver is responsible for producing up to eighty percent of the cholesterol required by our bodies, the remaining cholesterol must be obtained through consuming foods such as poultry, red meat, eggs, fish, and dairy products. The digestive system breaks down the cholesterol from these foods in the same way that it breaks down any other substance in the body. After that, the cholesterol is absorbed by the small intestine, where it is then stored in the liver.

What Steps Can Be Taken To Lower Cholesterol Levels?

The first step in reducing cholesterol levels is for an individual to achieve and maintain healthy body weight. When you reach a healthy weight, the amount of cholesterol and triglycerides your liver produces will decrease. Tobacco users should try to wean off the habit and eventually quit altogether. People who smoke have lower levels of high-density lipoproteins (HDLs), also known as the "good cholesterol." HDL is responsible for preventing fat accumulation in the artery walls most of the time. Conversely, smoking is detrimental to the arteries and causes cholesterol to build up in those areas. Statins are one category of cholesterol-lowering medication that medical professionals may prescribe to their patients. Statins are the most widely used medication for lowering cholesterol levels in patients.

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Tips For Losing Weight To Lower Cholesterol Level

A person's blood cholesterol levels can be lowered by reaching a healthy weight. This is especially helpful for people who are overweight or obese. There are several different approaches, including the following:

• Eating a balanced diet: A diet full of fiber, fresh fruits and vegetables, whole grains, nuts, fish, and lean meats.
• Limiting foods that increase cholesterol: Avoid processed and fried foods, excess sugar, and saturated fat.
• Considering serving sizes: When it comes to processed foods, it can help for individuals to decrease caloric consumption.
• Limiting alcohol: Alcoholic beverages contain calories.
• Increasing physical activity: The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling.

Weight Loss Can Lower Your Overall Cholesterol Levels

If your body mass index (BMI) exceeds 25 kg/m2, you have an increased risk of developing heart disease. By lowering your blood pressure, improving your lipid profile, and bringing down your total cholesterol levels, losing weight can help you reduce your risk of developing cardiovascular disease. Even though a reduction of just five percent of your total body weight can help lower your overall cholesterol levels, a reduction of ten percent or more has an even more significant impact.

There is a correlation between initial weight loss and a reduction in total cholesterol, but the weight must be maintained after the initial loss. The total cholesterol levels of people who successfully lose weight and keep it off have been found by researchers to be significantly lower than those who do not lose weight and keep it off. People who successfully lose weight but then put it back on again almost always experience an increase in their cholesterol levels. Because of this, maintaining your weight throughout your life requires that you continue working through Stage 3 of the ShiftSetGo program.

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When You Make Exercise A Regular Part Of your Routine

Doing more physical activities is one of the most effective ways to combat obesity and achieve weight loss goals. You have appointments circled on your calendar, correct? You might also consider writing on your calendar something along the lines of "Go for a walk" or "Go to the gym." You will be less likely to forget it when you see it written before you. And even seemingly insignificant alterations can have a significant impact. Take the stairs if you can't be bothered to use the elevator. Put your vehicle as far back as possible in the parking lot to give yourself more distance to travel on foot. Instead of driving to work or the store, if you live in a location where biking is convenient, consider riding your bike there. You can also call a friend. According to research, having an exercise partner will help you stick to an exercise plan because someone will count on you and hold you accountable for your actions.

When You Break Up Your Exercise Routine Throughout The Day

If you cannot devote half an hour to daily physical activity, try segmenting your workout into 10-minute increments and performing those at various times throughout the day. You could go for a brisk ten-minute walk in the morning, ride a bike for ten minutes before dinner, and then go for a walk once more before bed.

When You Take Note Of What You're Eating

If a person is overweight and has a diet high in saturated fats, they have a greater chance of having high cholesterol. You can keep track of how much-saturated fat you consume each day by writing it down or entering it into a computerized log. You can do either of these things. This will give you a more accurate picture of the foods you eat and the ones you should reduce your consumption of. For instance, the American Heart Association recommends that people who have high cholesterol shouldn't consume more than 5-6% of their daily calories from saturated fat. This recommendation is based on the total number of calories consumed.

Eat Low-Fat Yogurt

It is more likely that a person who is overweight will have an excessive amount of "bad" LDL cholesterol. Saturated fat, found in dairy products, is linked to an increase in LDL and total cholesterol. Switch to low-fat or fat-free dairy products instead of full-fat versions of your favorite dairy goods.

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Your Consumption Of Red Meat Should Be Reduced

In addition, meats high in fat content, particularly red meat, have a greater propensity to be high in saturated fat. You can continue eating meat; however, selecting leaner cuts of meat and other protein sources, such as beans, lentils, and poultry, will be beneficial.

Fish Should Make Up A Significant Portion Of Your Diet

If we are talking about other ways to get protein, you should try eating a couple of servings of fish each week. Omega-3 fatty acids are considered a "good" type of fat and can be found in high concentrations in fish that live in cold water, such as salmon and herring. Increasing your consumption of foods rich in omega-3 fatty acids and omega-3 supplementation can help.

Avoid Pitfalls When Eating Out

You want to savor a meal with your loved ones or good friends, and at the same time, you don't want to have second thoughts about the food you consumed. You need to be able to make the most informed choice possible, so don't be afraid to share your thoughts. Ask your waiter or waitress about the preparation methods used for the dishes listed on the menu. Find out what fats or oils were used, and if you have the option, ask for something healthier.

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Eat More Fiber

Consuming more foods high in soluble fiber, such as oats, flaxseed, and beans, is a straightforward method for reducing the amount of LDL and total cholesterol in your blood. This kind of fiber draws water into your stomach, forming a gel that traps some food particles and keeps other food particles from escaping. Your body will have a more challenging time absorbing these foods, which may result in a reduction in your cholesterol levels. According to the University of Maryland Medical Center, the recommended daily amount of protein for women is 21-25 grams, while the recommended daily amount for men is 30-38 grams. You'll also feel fuller after eating foods high in fiber, which may help you control your portion sizes better.

When You Eat Heart-Healthy Foods

You can improve the health of your heart and lower your cholesterol by making a few adjustments to your diet, which include the following:

• Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
• Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
• Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
• Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as bloodpressure.

When You Drink Alcohol Only In Moderation

The consumption of alcohol in moderation has been linked to higher levels of HDL cholesterol; however, the benefits of alcohol consumption are not significant enough to recommend it to people who do not already consume alcohol. If you choose to consume alcohol, limit the amount that you consume. This equates to one drink per day for women of all ages and men older than 65 and a maximum of two drinks per day for men younger than 65 who are otherwise healthy. Consuming excessive alcohol can lead to serious health issues, such as high blood pressure, heart failure, and strokes.

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Call In A Counselor

If you are overweight or obese and need additional help to lose weight and lower your cholesterol, talk to your doctor about the possibility of seeing a registered dietitian. A dietitian can give you more specific advice about what you should eat or talk to you about the two most common diets for people who have high cholesterol, which is known as the TLC diet.

Summary

In many cases, there won't even be any symptoms to indicate that you have high cholesterol. A blood test that assesses the total amount of cholesterol found in the blood is required to determine an individual's cholesterol level. If cholesterol levels are not treated or lowered, this condition can lead to the accumulation of fatty substances in the arteries. This, over time, causes the arteries to become narrower, which makes it difficult for blood to flow as it should. This can lead to coronary heart disease. High cholesterol levels make you more likely to get heart problems, some of which are life-threatening. When a person is overweight or obese, their cholesterol levels can increase. Because of this, it is suitable for people to reach or keep a healthy weight. This can be done if people eat a healthy, well-balanced diet and work out regularly.

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