Excess weight, especially around the waistline, can increase your risk of high cholesterol levels – which can lead to heart disease and other serious health complications. Shedding pounds, however, can help lower cholesterol and reduce the risk of heart disease.
Cholesterol is a waxy substance in your blood that helps build healthy cells, but too much of it can cause plaque to build up in your arteries, making it harder for blood to flow through. This can lead to heart attacks, strokes, and other health problems. High cholesterol levels often occur in people who are overweight or obese.
Losing weight may help improve cholesterol levels. For every pound you lose, you can reduce your cholesterol levels by 1% if you eat a diet low in saturated and trans fats and high in whole grains, fruits, and vegetables. A weight loss of 5% to 10% of your body weight can reduce your total cholesterol, LDL (bad) cholesterol, and triglyceride levels.
In addition to weight loss, exercise can also help reduce cholesterol. Regular physical activity can increase HDL (good) cholesterol levels, which can help remove LDL cholesterol from your blood. Exercise can also promote weight loss and improve heart health.
One of the best ways to lose weight and improve cholesterol levels is to follow a healthy diet. A healthy diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid foods that are high in saturated and trans fats, such as fried foods and processed meats, as they can contribute to high cholesterol levels.
Some of the best foods to include in a cholesterol-lowering diet are:
– Oats and oat bran: These contain a type of soluble fiber called beta-glucan that can reduce LDL cholesterol levels.
– Nuts: Almonds, walnuts, and other nuts contain plant sterols, which can help lower LDL cholesterol.
– Legumes: Beans, lentils, and chickpeas are good sources of soluble fiber, which can help lower cholesterol levels.
– Fatty fish: Salmon, mackerel, and other fatty fish are high in omega-3 fatty acids, which can help improve cholesterol levels.
– Fruits and vegetables: These are low in calories and high in antioxidants and fiber, which can help improve cholesterol levels.
Though genetics can also play a role in cholesterol levels, lifestyle changes such as losing weight, exercising, and eating a healthy diet can significantly reduce the risk of high cholesterol and heart disease.
In conclusion, weight loss can help lower cholesterol levels and reduce the risk of heart disease. A healthy, balanced diet and regular physical activity are key to achieving and maintaining a healthy weight and improving cholesterol levels. It’s never too late to start making positive lifestyle changes for a healthier and happier life.