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The Best Foods to Eat to Lose Weight & Lower Cholesterol

Jun 14, 2011 | By Lawrence Adams
The Best Foods to Eat to Lose Weight & Lower Cholesterol
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In the supermarket, processed meals are often tempting because they are inexpensive, easy to prepare and tasty. However, processed foods may contain excessive calories, sugar, salt and trans fat. These unhealthy foods may cause weight gain or high cholesterol, which increase your risk of several chronic illnesses. To lose weight and lower cholesterol, choose a balanced diet with fresh, healthy foods. Consult a physician for more information about good diet choices for your situation.

Fruits and Vegetables

Fruits and vegetables contain large amounts of fiber and water, making them an easy way to feel full without adding many calories to your meals. These foods also contain important vitamins and minerals that help your body function. To lose weight, eat at least three servings of fruit and three servings of vegetables every day. Choose fruits and vegetables from several different color groups to maximize your intake of important nutrients. Apples, pears and prunes also contain soluble fiber that helps to lower your cholesterol levels. Green beans, sweet potato skins, avocados and bananas contain insoluble fiber, which helps your body eliminate waste.

Eating fresh fruits and vegetables without added sugar, salt or sauces is the healthiest way to enjoy them. If you don't like the flavor of fresh vegetables, consider grilling them with a small quantity of olive oil to boost their taste without adding lots of calories and fat.

Whole Grains

Whole grains are important cholesterol-lowering foods to incorporate into your diet. Read nutrition labels to look for fiber. Soluble fiber helps lower your level of the "bad" LDL cholesterol. Oatmeal, barley, oat bran and rice bran contain high amounts of soluble fiber. Other whole-grain products contain insoluble fiber, which promotes bowel movements. This reduces bloating and prevents constipation, which may help you lose weight. Whole-grain foods also promote weight loss by giving your body complex carbohydrates that provide enough fuel for several hours. Incorporate quinoa, buckwheat, brown rice, whole-grain bread and whole-wheat pasta into your meals to promote weight loss.

Protein

Protein is an important component of a healthy, balanced diet. The typical American diet tends to include large portions of animal protein, which contain unhealthy saturated fats. To promote weight loss and lower cholesterol, choose proteins from both animal and plant sources. Animal protein sources with lower fat include skinless chicken breasts, nonfat milk and yogurt, lean beef, fish and egg whites. To incorporate plant sources of protein into your diet, eat tofu or other soy products, nuts, seeds or beans.

Healthy Fats

Although many people think of fat as an unhealthy nutrient that raises cholesterol and causes weight gain, some fats are healthy. Avoiding saturated and trans fats helps you lower cholesterol, but eating polyunsaturated and monounsaturated fats actually improve your cholesterol levels. Even though some fats are healthy, they contain a lot of calories. Use cooking oils in moderation and monitor your intake of fatty foods to prevent weight gain.

Almonds, walnuts, hazelnuts and other nuts contain high levels of polyunsaturated fats. Olive oil and avocados contain monounsaturated fats, making them additional good sources of healthy fats. To increase your intake of omega-3 fatty acids, which improve blood pressure and decrease your risk of blood clots, eat fatty fish such as sardines, mackerel, lake trout, albacore tuna or salmon. People who do not enjoy fish can take fish oil supplements to get these important omega-3 fatty acids.

References

Article reviewed by Paula Martinac Last updated on: Jun 14, 2011

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