Heart disease is the No. 1 killer of both men and women in the U.S., according to the American Heart Association. Maintaining a healthy weight and lowering your blood cholesterol can reduce your heart disease risk. Following a calorie-controlled diet, high in fruits, vegetables, whole grains, lean proteins and low-fat and fat-free dairy products should help you lose weight and lower your cholesterol. Discuss changes in diet and exercise routine with your doctor.
Decrease Caloric Intake
The key to successful weight loss is to take in fewer calories than your body needs. To lose 1 lb. a week, you need decrease your weekly caloric intake by a total of 3,500 calories or 500 calories a day. You may have more success losing weight if you decrease your intake by only 250 calories a day and increase your activity to burn 250 calories a day, says the American Academy of Family Physicians' website, FamilyDoctor.org. A smaller decrease in caloric intake may help you feel less deprived.
Increase Physical Activity
When trying to lose weight and lower your cholesterol, you need to be more active, says the National Heart Lung and Blood Institute. Exercising most days of the week for 30 minutes can reduce your low-density liopoprotein, or LDL, cholesterol and triglyceride level, while increasing your high-density liopoprotein, or HDL, cholesterol. Before starting any exercise program it is important to discuss it with your doctor. Your doctor can also advise you on the best exercise program for you.
Add More Fiber
Foods high in fiber take longer to digest and help you feel full, aiding in weight management. High fiber foods, especially those high in soluble fiber, also help to lower blood cholesterol levels. Foods high in fiber include fruits, vegetables, whole grains, legumes, nuts and seeds. Foods high in soluble fiber include oatmeal, oat bran, barley, pears, apples and prunes. The American Heart Association recommends you eat 4 1/2 cups of fruits and vegetables everyday, at least three servings of whole grains a day and nuts, seeds and legumes at least four times a week.
Lower Intake of Saturated Fat
Animal proteins and fats are the primary source of saturated fat in the diet. High intakes of saturated fat increase your blood cholesterol level. The American Heart Association recommends you limit your intake of saturated fat to less than 7 percent of total calories. Instead of butter, lard and high-fat meat and dairy foods, use more oil, poultry, lean red meats and pork and fat-free and low-fat dairy products. Limiting your fat intake can also help you lose weight, notes FamilyDoctor.org.
Member Comments