High cholesterol, the development of fatty deposits on the walls of your blood vessels, can increase your risk for heart disease and stroke. The Mayo Clinic explains that losing weight as well as eating a low-cholesterol diet can help reverse the signs of high cholesterol. Reading food labels to detect unhealthy fats and measuring out healthy portions on a kitchen scale can lower your cholesterol and also help you lose weight.
Step 1
Limit the amount of trans fats, hydrogenated oils and saturated fats you eat. The Mayo Clinic explains that these types of fats can raise your cholesterol levels and increase your risk for heart disease. Meats, eggs, butter and many processed snack foods contain these fats. Limiting your consumption can help lower your cholesterol and can save you some calories as well. The USDA states that 3 oz. of meat, chicken or fish is an appropriate serving size.
Step 2
Alter the way you cook at home and change the way you order when you eat out. The American Heart Association recommends steering clear from fried foods, as well as those that have "crispy," "pan fried" and "stuffed" in the dish name. These foods tend to be high in fat, cholesterol and calories. Broiling, steaming or baking meats and vegetables can reduce the need for oils and other cooking products that can cause an increase in cholesterol and calories.
Step 3
Transition yourself to whole grains instead of white breads, pastas and rices. Whole grains contain fiber, which can both lower your cholesterol and keep you feeling fuller for longer periods of time. Eating fiber-rich foods may help you resist the temptation to snack on unhealthy choices throughout the day, which could help you lose weight.
Step 4
Eat a variety of fruits and vegetables, especially those that contain fiber, such as oranges, pears, apples, carrots and sweet potatoes. In addition to the fiber content, many produce items contain high concentrations of water, which does not add extra calories to your meals.
Step 5
Limit your alcohol consumption to one drink each day if you are female, or two daily drinks if you are male. The Mayo Clinic states that links have been made between high cholesterol and alcohol use. Alcoholic beverages also add calories to your body without nutritional value, which may cause weight gain.
Step 6
Add exercise to your daily routine in addition to adjusting your diet. Exercise and a heart-healthy diet can be beneficial to your cholesterol levels and can help you reach your goal weight.
Things You'll Need
- Food scale
