6 Ways To Reduce Your Cholesterol And Lose Weight

Unhealthy lifestyle habits can lead to weight gain and increased unhealthy cholesterol (LDL). Both can be detrimental to long term health.

High-density lipoprotein (HDL) or good cholesterol helps remove bad cholesterol from the bloodstream. And also helps prevent HDL from building up in the arteries. But poor diet and lack of exercise can also affect our levels of good cholesterol. Put simply, a change in diet is crucial to getting your health back on track if you’re overweight and have high cholesterol.

We know that balance is the key to physical wellbeing and thankfully there are some foods that can actually improve LDL levels and help keep us fit. Foods containing good fats or soluble fibre and sterols are great examples of this. 

Losing weight comes with many challenges but done properly it can reduce the chances of chronic disease as well as having a positive emotional, physiological effect on your life. These days people are living longer but taking care of your health now can also mean living longer better.

Depending on how much weight you actually lose, however, at some point you may have some physical concerns too, like loose skin around the stomach area post weight loss. But there are things you can do to remedy this, such as a tummy tuck. We’ve linked a short video here if you’d like to know more.

In the meantime, we’ve put together the 7 best ways to lose weight and lower cholesterol with healthy eating.

1. Boost your breakfast

Body: Oats are a healthy way to start your day. They’re rich in soluble fibre which helps with weight loss because you stay feeling fuller for longer. That soluble fibre also contributes to lowering our bad cholesterol. Add some fruit and nuts to those oats to boost healthy fats and vitamins or add psyllium to your morning smoothie is a great soluble fibre supplement. 

If oats aren’t your thing, here are some other places you can find that soluble fibre:

• Oat bran
• Barley, 
• Nuts
• Seeds
• Beans
• Lentils
• Peas
• Some fruits and vegetables

2. Lift those lunches

Body: Pulses (that’s those lentils and baked beans we mentioned) are a brilliant source of soluble fibre and a great lunchtime meal. Combine your legumes with veggies to add even more fibre add nutrition. Here are our golden rules to keeping those lunches low calorie and cholesterol friendly:

• Eat only lean proteins
• Consume as many leafy greens as possible
• Whole grain bread should be your go-to for sandwiches
• Whole wheat pasta should replace white pasta

3. Elevate the evening meal

Body: Unsaturated fats such as foods rich in omega-3 are great as part of your evening meal. Fish is an especially rich source of omega-3 and adding whole grains such as brown rice will add even more benefits.

It’s always best to go for a home-cooked meal but be mindful of other ingredients your using. It’s best to keep it fresh and simple, with no extra salts or sugars. 

However, not everyone loves fish and if you do, you may still crave a little variety, so here are some more omega-3 rich foods that you can add, toss, sprinkle or drizzle at mealtimes:

• Flaxseed, soybean and canola oils
• Omega-3 fortified foods, such as eggs and yoghurt
• Health food products containing seeds and nuts 

4. Sweet retreats

Body: Citruses, apples and berries all contain a type of soluble fibre. In this form, it’s called pectin and is a great addition to those occasional desserts. Don’t despair if you have a sweet tooth, you can still enjoy a treat without destroying all of your hard work. Instead of processed desserts and pastries try:

• Apple cinnamon crumble
• Traditional oat crumble
• Fruit salad with yoghurt

5. No slack snacks

Body: Snacking tends to be something we do when we get food cravings and is terrible for our weight loss goals and devastating for cholesterol levels. 

Snacks, on the other hand, tend to be organised in advance to make the most of our nutritional needs and avoid hunger pangs. Instead of high fat and sugary foods have alternatives within reach:

• Nuts and seeds, which are rich in cholesterol-lowering unsaturated fats and keep us satiated
• Keep chopped fruits or veggies in the fridge for when hunger strikes 
• Low salt sweet potato chips should replace traditional high salt, high-fat alternatives
• Homemade guacamole is a great source of fibre and good oils

A small handful as a snack between meals will help you feel satiated. Eaten as part of a balanced diet they are linked to lower levels of LDL cholesterol. 

6. Oil don’t spoil

Body: Saturated and trans fats can raise LDL. Switch to fruit, nut or seed-based oils. Rather than butter try olive oil-based spreads. You may also want to try oil sprays for cooking. Here are a few oils to stay away from if you’re on a cholesterol-lowering and weight loss diet.

• Palm oil
• Coconut oil
• Palm kernel oil

The bottom line

Losing weight has many health benefits if done properly.

Fad diets can be great if you’re looking to drop a few extra kilos. But if you’re looking for long-term results, you’ll need to look closer at your diet and exercise regimen. This could be the perfect opportunity to reduce your chances of chronic illness later on in life, too.

One of the simplest ways to lose weight and get healthy starts with how we shop.

Staying away from the pre-packaged and frozen foods is a great first step. This can be a challenge at the local supermarket as these spaces may offer convenience. But they are also filled with high-fat high salt high sugar processed foods. Those responsible for many illnesses such as the global rise in type 2 diabetes and obesity.

Keeping food fresh and simple will help with long term weight loss goals and lowering cholesterol. It will also help keep your heart in top-notch condition.

Right now could be the right time for you to stop thinking short term goals and put in place healthy lifestyle changes instead.

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