Obesity is a risk factor for high cholesterol, and losing 5 to 10 lb. can make a difference in your cholesterol levels. Lowering your cholesterol and your weight can be done together; you reap the benefits of both simultaneously. You have many treatment options, from eating healthier foods to increasing your level of physical activity. All it takes is a desire to improve your well-being.
Step 1
Reduce your intake of saturated fats. Saturated fats include red meat, egg yolks, whole-fat dairy, vegetable oil and lard. Saturated fats should account for no more than 10 percent of your daily caloric intake; eating more increases your cholesterol levels and causes weight gain.
Step 2
Eat more monounsaturated fats. Sources include peanuts, walnuts, pistachios, almonds, avocados, olives, olive oil and canola oil. Eating monounsaturated fats lowers LDL or "bad" cholesterol levels and assists in weight loss, explains HealthCastle.com.
Step 3
Consume more fish. Tuna, cod, halibut, salmon and mackerel are all lower in saturated fat and cholesterol than both poultry and red meat, making them healthy choices for weight loss and cholesterol reduction. Fish is also low in calories because it is low in fat.
Step 4
Reduce or eliminate sources of trans fats. Cookies, cakes and snack foods contain trans fats; reducing or eliminating your consumption of these products lowers your cholesterol, reduces your caloric intake and aids in weight loss. MayoClinic.com recommends reading food labels. If a product contains hydrogenated or partially hydrogenated oils, it contains trans fats.
Step 5
Make exercise a daily habit. Thirty to 40 minutes of aerobic exercise each day helps reduce your bad cholesterol, increase your HDL or "good" cholesterol and expedite weight loss. Pick activities you enjoy such as walking with a friend, playing hide-and-go-seek with your kids or gardening. If you enjoy it, chances are you will make time for exercise most days of the week.
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