Weight problems and cholesterol problems often go hand in hand. After all, foods high in saturated fat, trans fat and cholesterol are typically bad for your heart and also pack a lot of calories into a small portion. The good news is that the steps to deal with each problem are largely the same. A low-fat, low-cholesterol, nutrient-rich diet can improve your cholesterol level, increase your heart-health and help you drop excess pounds. Follow these fundamental guidelines to look and feel healthier.
Step 1
Cut down on saturated fat and trans fat. These types of fat are detrimental to your blood cholesterol level and your heart, even more than high-cholesterol foods, according to the Harvard School of Public Health. They're also high in calories, which contributes to excess weight. Decrease your consumption of foods like butter, ice cream, pastries, cream, fatty meats, chips, french fries and cookies, and you'll lower your cholesterol level and cut calories to lose weight, too.
Step 2
Eat more fruits and vegetables. These nutritional powerhouses are packed full of antioxidants, which help lower "bad" cholesterol and keep your heart healthy, and fiber, which fills you up and keeps you satisfied even when dieting for weight loss. In addition, fruits and vegetables are low in calories, making them a boon for anyone looking to drop pounds.
Step 3
Switch from refined grains to high-fiber whole grains. Whole grains promote heart health by helping carry away bad cholesterol, says MayoClinic.com. They also keep your appetite satisfied with their high fiber content and provide substantial nutrients for relatively few calories. Good choices include oatmeal, whole-wheat bread, whole-wheat pasta, brown rice, quinoa and bulgur. Swap these for your previous white rice, white bread and regular pasta, for optimal health and weight loss success.
Step 4
Add exercise to your low-cholesterol, low-fat, weight-loss diet. Even the healthiest diet needs exercise as a healthy complement, and physical activity helps burn calories for faster weight loss. Regular exercise also lowers your "bad" cholesterol, raises your "good" cholesterol and helps keep your heart healthy, says the American Dietetic Association. Aim for 30 to 60 minutes of moderate to vigorous exercise, most days of the week.
