Your body weight can affect your cholesterol level directly or indirectly. Professionals claim that you can eat almost every kind of food even if you have high cholesterol. This is because the cholesterol level depends on how much you are eating, not which foods you consume.
Scientists reported that the extra body weight that you gain over time will raise your LDL or bad cholesterol level. Similarly, losing weight can lower the overall cholesterol level. So, a diet plan to lower cholesterol and lose weight can be your ultimate weapon to stay healthy and fit.
In this article, you will get all the tips and tricks on how to lower your cholesterol level and lose weight with a single diet plan.
Can losing weight help lowering cholesterol levels?
Before getting into the diet plan to lower cholesterol and lose weight, you must seek an answer to this question. The nutritionists claim that it is possible to maintain a healthy weight even if you have high cholesterol. But if you are suffering from obesity and have high cholesterol, then this is a problem.
You already know that being overweight can cause many medical conditions. On top of that, if you have high cholesterol, then your chance of having heart disease gets increased. So, what can you do to control both conditions?
Different studies have proved that losing some extra pounds by only 5% can lower the cholesterol level. However, if you follow diets that target both weight and cholesterol, your cholesterol level will be lowered by 30% within a few weeks.
Some prescribed medicines offer the same result. But when you can gain fitness naturally, why depending on the pills?
Diet plan to lower cholesterol and lose weight
Diet is one of the best options when you want to control both your weight and cholesterol. You may find many diets but not each one will be effective for you. I have researched and gathered the top diet plans that can lower cholesterol and help you lose weight.
Here is a brief discussion of the effective diets that will keep lowering your cholesterol level and losing extra body fats:
Mayo clinic diet
The Mayo Clinic diet is designed to make you physically healthy and fit. If you follow the meal plan properly, you may end up losing 6 to 10 pounds of weight within 2 weeks. This diet also helps you lower your LDL cholesterol level, and generate more HDL.
This diet plan includes soluble fibers, oatmeals, olive oil, nuts, and fishes with omega 3 fatty acids. As these foods are enriched with unsaturated fats, they do not raise your cholesterol level. However, besides following the diet, you need to do regular exercises.
Weight watcher diet
If you are looking for a diet with long-term benefits, then the weight watcher diet is the best option for you. This diet plan is very popular as it is flexible and effective.
This diet plan mainly includes lots of protein in your meal and reduces the intake of carb and unhealthy fats. As a result, both your weight and cholesterol stay within a limit. According to experts, you can lose almost 1 to 2 pounds of weight every week by following this diet plan.
Most people consider the Mediterranean diet as the best cholesterol-lowering diet. If you can stick to this diet plan for 6 months, and do regular exercises, you will get a healthy body. The Mediterranean diet mimics the eating behavior of the people around the mediterranean sea. Their main dishes include vegetables, fruits, fishes, and lean meats.
If you want to lose weight and lower the cholesterol level with this diet, you have to add more soluble fibers and healthy fats to your meal.
A vegetarian or vegan diet works perfectly for both weight loss or lowering cholesterol levels. As vegans avoid the consumption of meat or dairy products, the risk of having high blood pressure or generating LDL is less.
If you are going vegetarian, eat soluble fiber-enriched food items and lots of fruits. Also, keep your sweet consumption to a minimum level. Some people avoid vegan or vegetarian diets because of the taste. But with proper low cholesterol diet recipes, you can make the best taste out of vegetables.
Tips for low cholesterol and weight loss diet plan
Changing meal habits is not easy at all. You need to consider a lot of things. To make your journey easier, here are some tips for you:
1. Add more items to your diet chart that lowers cholesterol
When you have high cholesterol, you can not eat whatever you want. You need to choose each meal wisely. Foods that are rich in unsaturated fats or soluble fibers can easily lower your LDL level.
Here is a list of foods that lower cholesterol level:
- Fatty fish
- Vegetable oil
- Soy products
- Lean meats
As these items are low in fat or carb, you can also maintain your weight with these items.
2. Reduce eating high cholesterol items
Foods that are high in cholesterol can also make you gain extra fats. So, you have to cut off or eliminate those items from your daily meal.
Make sure your diet contains less of the following items:
- Foods with saturated or trans fats
- Red meat
- Restaurant food
- Processed foods
- Junk items
- Added sugar
- Coconut oil
- Egg yolks
3. Go for plant proteins and fishes
Lamb, pork, mutton, or beef can sometimes higher your cholesterol level. Also, eating these meats every day might add some extra weight to your body. Instead of these, eat more plant protein like tofu or beans. You can also choose fish rich with omega 3 fatty acid.
4. Cut off sugar and extra salt
Experts claim that added sugar and salts can raise both your cholesterol level and weight. That is why you have to reduce the consumption of these items. Also, try to avoid dairy products as much as you can.
Here, I have discussed a proper diet plan to lower cholesterol and lose weight. To get a fast result, you have to quit smoking and practice simple exercises every day.