High cholesterol places you at risk for heart disease, heart attack and stroke, as the fatty deposits that develop in your blood vessels make it difficult for blood to flow through your arteries. A number of risk factors contribute to high cholesterol, obesity being one of them. Losing even 5 or 10 lbs. can help reduce your cholesterol. Before prescribing one of many cholesterol-lowering medications, doctors usually try dietary changes first. The low-cholesterol diet he places you on is effective for weight-loss as well.
Step 1
Eat more high-fiber foods. Fiber gives you a feeling of satiety sooner, helping you eat less. It also makes you feel fuller for a longer period, preventing you from snacking. Sources of fiber include whole grains such as bread and cereal, whole-wheat pasta and brown or wild rice. Dr. Frank W. Jackson of Jackson Siegelbaum Enterology recommends consuming 30g each day. Fiber, especially the soluble kind, is included in a low-cholesterol diet. It binds with cholesterol in your intestines, flushing it from your body.
Step 2
Cut back on your consumption of red meat. Red meat contains large amounts of saturated fat, which is high in calories and can increase both your cholesterol and weight. Choose leaner meats, such as white-meat poultry. When eating steak, opt for pieces without marbling in the center, and trim the fat from the outer edge.
Step 3
Increase your fish consumption. Salmon, lake trout, mackerel, herring and albacore tuna are high in omega-3 fatty acids, a healthy oil that lowers your cholesterol. Replacing red meat with these fish also aids in weight-loss. These fish are lower in saturated fat and calories than both red meat and poultry. The University of Maryland Medical Center recommends enjoying fish for dinner at least twice a week.
Step 4
Reduce or eliminate your intake of foods and beverages with added sugars. If it ends in "-ose," it is your enemy -- sucrose, fructose, maltrose and dextrose. Corn syrup, honey and concentrated fruit juice aren't good for you, either. These sugars increase both your weight and your cholesterol. Water is the best replacement. It cleanses your body of toxins and helps your kidneys and liver function properly. This process allows you to lose weight.
Step 5
Cook your meals at home. Although you might lead a busy life, it's always better to cook at home. Leave the fast-food restaurants and processed frozen foods behind. When you cook, you know what ingredients you are using and how the food is prepared.
