Cholesterol is a fatty substance that is important for the release of hormones. It also helps in the formation of cells, and HDL cholesterol can actually help prevent heart disease. High LDL cholesterol levels, however, can cause plaque to form in your arteries and raise the risk for a heart attack or stroke. One way to reduce cholesterol levels is to lose weight, according to the Mayo Clinic.
Step 1
Eat low-cholesterol foods. When you are trying to lose weight while keeping cholesterol levels in check, eat foods such as fruits, vegetables, seeds, nuts, lean meats and cold water fish (salmon, mackerel and herring). Avoid all foods that are high in saturated fat, trans fat and cholesterol such as deep-fried foods, fast food, commercial baked goods, eggs, processed meats and high-fat dairy products.
Step 2
Eat more frequent meals. Eating a small meal every 2 to 3 hours throughout the course of the day can help increase your metabolism and keep you feeling satiated, according to the Cleveland Clinic. Frequent small meals also can help lower your cholesterol levels. Hummus on a whole wheat pita with lettuce and tomato is an example of a healthy lunch that will help you lose weight and lower cholesterol.
Step 3
Start your day with breakfast. Eating breakfast kick-starts metabolism and can also prevent you from overeating later in the morning due to sudden hunger. Enjoy a breakfast that is high in fiber such as oatmeal with berries and skim milk.
Step 4
Reduce your total intake of calories. In order to lose a pound of weight, you need to create a 3,500 calorie deficit. To lose a pound of weight a week, reduce your daily intake by 500 calories.
Step 5
Target your whole body with weight training. Lifting weights gives you strong bones and muscles. It also helps increase your metabolism which can aid in weight loss. Do weight training exercises such as push-ups, shoulder presses, back rows, triceps dips, biceps curls and squats to hit all of your major muscle groups. Work out two to three times a week, performing 10 to 12 repetitions of three to four sets of each exercise.
Step 6
Do at least 30 minutes of cardio exercise three to four days a week. Cardiovascular exercise, also known as "aerobic," can increase your lung and heart strength, lower your cholesterol and also help you lose weight. Examples include running, swimming, indoor cycling, jumping rope and cross-country skiing.
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