Losing weight doesn't typically raise your blood cholesterol. In fact, most medical professionals recommend weight loss as a way to manage both total cholesterol and low-density lipoprotein levels. Unlike vitamins, minerals and other nutrients, your body makes all the cholesterol it needs to function properly, and excess weight often contributes to an increase of these lipids in your bloodstream.
Weight Loss
If you're currently overweight, losing just 5 to 10 lb. can make a positive impact on your cholesterol levels, according to the Mayo Clinic. To lose the excess pounds, cut calories from your diet by eating healthier foods and reducing portion sizes. Also, try to get at least 30 minutes of moderate-intensity physical activity most days of the week.
Effects
The weight loss not only helps to lower total cholesterol and LDL cholesterol, but it also can improve high-density lipoprotein levels. High-density lipoprotein, or HDL cholesterol, scavenges excess cholesterol from the bloodstream, carrying it to the liver where it can then be removed from the body. Losing just 6 lbs. can raise HDL by 1 milligram per deciliter, or mg/dL. The higher the HDL, the more effective it is at removing LDL from the blood, which further helps to improve your total cholesterol and LDL levels.
Diet
Though weight loss is known to improve cholesterol, you still need to watch what you're eating, especially when it comes to fat. Even if you're losing weight, dietary fat can increase LDL cholesterol. The American Heart Association recommends keeping your total fat intake to less than 25 to 35 percent of your daily calories. Along with total fat, saturated fat should be kept to no more than 7 percent of your daily caloric intake and trans fat to no more than 1 percent. Since a gram of fat contains 9 calories, a 2,200-calorie diet can include anywhere between 61 to 85 g of total fat, 17 g of saturated fat and 2 g of trans fat. At the same time, limit your dietary cholesterol to around 200 mg a day.
Numbers
As you lose weight and watch your diet, you are trying to change your cholesterol levels for the better. A good goal for total cholesterol is below 200 mg/dL, while LDL cholesterol is best kept under 100 mg/dL. With HDL cholesterol, you want at least 50 mg/dL, but over 60 mg/dL is best.
References
- National Cholesterol Education Program; High Blood Cholesterol: What You Need; June 2005
- Mayo Clinic; Top 5 Lifestyle Changes to Reduce Cholesterol; May 2010
- Mayo Clinic; HDL Cholesterol: How to Boost Your 'Good' Cholesterol; June 2010
- Mayo Clinic; High Cholesterol; June 2010
- American Heart Association; Know Your Fats; March 2011
