Cholesterol is a form of fat in the bloodstream, which is carried through the blood by two types of lipoproteins: high-density lipoprotein and low-density protein. Your blood levels of total cholesterol are measured by adding your HDL and LDL together. Target blood cholesterol levels are less than 100 mg/dL for LDL and greater than 60 mg/dL for HDL. Making positive changes to your diet to improve your cholesterol levels can also aid in weight loss.
Moderating Foods High in Cholesterol
Dietary cholesterol comes from proteins and dairy products, and is accompanied by saturated fat. Consuming these products regularly can contribute to weight gain because of their high fat and calorie content. Foods high in cholesterol include high-fat cuts of beef and pork, sausage, bacon, high-fat deli meats and processed meats. Full-fat dairy foods also contain cholesterol, such as ice cream, sour cream, butter and whipping cream. By replacing these protein sources with low-fat foods, such as lean cuts of beef and pork, skinless poultry, fish and reduced-fat versions of dairy products, you are reducing your total calorie and fat intake, which will help you lose weight.
Increasing Foods Low in Cholesterol
By increasing your intake of foods low in cholesterol, you are also lowering your total calorie and fat intake, which can contribute to your weight-loss efforts. Foods that are low in cholesterol include whole grains, such as multigrain bread, brown rice, whole-grain cereals, oatmeal, barley and whole-wheat pasta, vegetables and fruits. By consuming these foods regularly, you are reducing your total calorie and fat intake and increasing the likelihood you will lose weight in the process. Eating these foods provides adequate amounts of soluble fiber, which will help improve your cholesterol numbers.
Avoiding Trans Fats
Trans fats are created during the processing of some foods, such as store-bought cookies, crackers and vegetable shortening and can be seen on the Nutrition Facts label. Trans fats are created during the process of hydrogenation to help these foods have a longer shelf life. The accumulation of trans fats in the diet can lead to higher LDL levels and lower HDL levels, and eliminating these fats from your diet is a cornerstone of any attempt to improve cholesterol numbers. Because these foods also are notorious for having high levels of calories, sugar and fat, eliminating foods with trans fat can lead to weight loss.
Participating in Regular Exercise
Your doctor has probably mentioned that part of a heart-healthy, cholesterol-lowering lifestyle is participating in regular exercise. Just 30 minutes of moderate cardiovascular exercise at least five times per week, or an hour and 15 minutes of vigorous activity per week, can significantly lower your LDL levels and raise your HDL levels. Regular exercise also aids in effective, permanent weight loss by burning more calories each day and keeping your metabolism revving.
