Certain diets can address weight loss and lowering cholesterol at the same time. Foods that cause weight gain can also cause high cholesterol, according to the American Heart Association. Diet plans that focus on eating one or a couple of foods are usually not the healthiest way to lose weight or lower cholesterol. The best diet plans are focused around life style changes that cause you to eat healthier foods and smaller portions according to the American Department of Agriculture.
Foods to Avoid
Limit your consumption of fats. The American Heart Association recommends that only 25 to 35 percent of your total daily calories should come from fats. It also suggests that less than 7 percent of your daily calorie intake should come from saturated and trans fats. Fatty acids can raise blood LDL cholesterol levels and have an effect on your weight by being stored in the body cells.
High Fiber Foods
The Mayo Clinic recommends that you consume high fiber foods when you are trying to lower your cholesterol. Foods that are high in soluble fiber include fruits, vegetables and whole grains. Foods high in soluble fiber can help stop the absorption of cholesterol into the blood vessels. High fiber foods can also help flush out the body of any unwanted wastes, which can help when trying to lose weight.
Foods to Help Lower Cholesterol
The Mayo Clinic recommends foods that are high in omega-3 fatty acids two or three times a week. The most foods high in omega-3 fatty acids are fish products. Omega-3 fatty acids help to lower your blood pressure and reduce your risk of getting blood clots. The Mayo Clinic also recommends eating 1.5 oz. of nuts a day to reduce blood cholesterol levels. Nuts are high in polyunsaturated fatty acids, which help promote good blood vessel health.
Eating a Balanced Diet
The American Department of Agriculture recommends that you eat a balanced diet of all the foods groups on the food guide pyramid. Eat a little bit of every food group for optimal health. Certain foods such as lean proteins provide the necessary building blocks for your body to rebuild itself. Carbohydrates in the form of whole grains provide you with your main source of energy. Non-starchy fruits and vegetables provide your body with necessary vitamins and minerals to keep your body healthy. A healthy and balanced diet is the most efficient way to lose weight according to the American Department of Agriculture.
Considerations
The American Heart Association recommends that you exercise for at least 30 to 60 minutes a day five times a week. Exercise helps to regulate cholesterol levels and burn the extra calories in the body. You should also drink six to eight glasses of water a day to help flush out any unnecessary toxins and bodily wastes. Speak with your doctor or health-care provider for medical advice if you are having trouble losing weight or lowering your cholesterol.
Member Comments