About 145 million American adults over 20 are considered overweight or obese, and 106.7 million adults also have high cholesterol. High cholesterol and obesity are the leading preventable risk factors in heart disease, which is the leading cause of death for American men and women. A diet rich in natural foods and exercise not only promotes weight loss, but also aids in lowering your cholesterol naturally and healthfully.
Increased Fiber
Cholesterol- and weight-reducing diets advocate daily fiber intake of about 25 to 30 g. Fiber is a type of carbohydrate your body cannot digest. It is found naturally in many fruits and vegetables. Soluble fiber breaks down in water and helps regulate the absorption of sugar into your bloodstream, aiding in keeping you full between meals. Insoluble fiber cannot be broken down in water and helps regulate your digestive system. The binding properties of fiber help cleanse the intestines, removing fatty substances and lowering your cholesterol.
Focuses Protein Choices
In order to lower your cholesterol, you should avoid any product that contains saturated fat. Red meat, duck, goose, lamb and poultry skin contain high levels of saturated fat. Instead you should get your protein from leaner sources such as skinless poultry and fish.
Limits Fat
Bad fats, trans and saturated, increase bad cholesterol, lower good cholesterol and increase your risk for heart disease and stroke. Good fats, on the other hand, monounsaturated and polyunsaturated, reduce the risk for cardiovascular disease and promote healthy cholesterol. A daily intake of healthy fats also promotes healthy and sustained weight loss. Fats aid in keeping you full between meals.
Exercise
Adding exercise to a healthy diet further promotes healthy cholesterol levels and weight loss. By performing moderate intensity exercise daily, burning approximately 500 calories, you can reduce your total cholesterol by 10 to 20 percent in three to four months. Burning 500 calories a day through exercise also promotes a pound of healthy weight loss per week.
Benefits
The major risks of having high cholesterol are coronary heart disease, heart attack and stroke. But your cholesterol level is a controllable risk factor for these diseases. Being obese increases your risk to develop Type 2 diabetes, hypertension, high blood pressure, high cholesterol and heart failure. Getting your weight and cholesterol under control through diet and exercise are two ways to improve your quality of life and your longevity.
