Does Weight Loss Help Lower Cholesterol?
Maintaining your weight and monitoring your height is never easy, but it can help treat cholesterol and protect your heart. If your cholesterol levels are borderline, but you are at a healthy weight, you are fine. However, if you are overweight, losing those extra pounds can help lower your cholesterol levels.
Losing just 5% of your body weight can lower your cholesterol levels. One study showed that adults who participated in a 12-week exercise program had an 18-point reduction in LDL and a 26-point reduction in total cholesterol.
Combining weight loss with a healthy diet can reduce LDL levels by 30% – similar to the effect of taking cholesterol-lowering drugs.
Overweight and obese adult women participated in a 1-year behavioral weight loss program and were randomly assigned to one of three diets: low-fat and carbohydrate, low-carbohydrate and high-fat, or a high-nut, high-fat, low-carbohydrate diet.
The results showed that all three diet plans promoted similar weight loss. Insulin-sensitive women lost the most weight by following a low-fat diet, but this strategy did not have a beneficial effect on blood lipid levels.
The high-nut diet had the greatest effect on cholesterol levels, lowering low-density lipoprotein (LDL) and bad cholesterol and increasing high-density lipoprotein (HDL). The high-fat, low-carbohydrate food group consuming monounsaturated fat did not have the same beneficial effect as the high-nut diet containing polyunsaturated fatty acids.
After 6 months, the average weight loss in each group was nearly 8%.
“This weight loss may not have helped these women reach their ideal weight, but it did significantly reduce their risk of cardiovascular and other diseases,” Mr. Locke said. This level of weight loss is achievable and can have a significant impact on these women’s quality of life.”
Insulin sensitivity was assessed in the study because overweight people typically have some degree of insulin resistance. High levels of insulin make it easier for cells to lose their ability to regulate growth, which is a precursor to cancer.
If your doctor recommends that you lose weight, he or she can help you know that it can make a big difference in your health. Losing just 10 percent of your body weight can lower your cholesterol and triglyceride levels, blood pressure, risk of diabetes and risk of certain types of cancer. It also reduces the stress on your joints, making them easier to move.
Weight is not the only thing that matters. If you have extra weight around your waist – if you’re shaped like an apple – you’re more likely to develop heart or liver disease than weight around your whole body or thighs – if you’re shaped like a pear.
If you’re shaped like an apple, you raise your blood cholesterol and triglyceride levels. This is because harmful fats are stored in the liver and organs. This can lead to liver disease, diabetes and heart disease.
By changing your diet and exercising, you can help control your weight and reduce fat in your environment. Take a look at the following tips to help you achieve a healthy weight and figure.
Weight loss tips
- Eat small portions – We are so used to large portions that we often eat more than we need without realizing it. Check the recommended portion sizes – this is a good guide to healthy eating.
- Fill half your plate with vegetables – Vegetables are rich in vitamins and minerals, but low in calories. They will fill up your plate and leave you feeling satisfied without the extra calories.
- Use smaller plates, bowls and glasses – Limit the amount of food you eat to create the illusion that you are eating more than you actually are and to help you feel satisfied.
- Choose foods that make you feel full – Eating starchy foods such as rice, potatoes and pasta at every meal helps you feel full without adding extra calories. If possible, choose whole grains, whole grains and whole grains.
- Avoid snacks that are high in sugar and fat. Choose healthier options, such as nuts and dried fruits, and eat enough at meals to reduce the temptation to snack.
- Check food labels – Many products have a label on the front of the package and more detailed information on the back. Look at the sugar, salt, fat, saturated fat and calories and compare them to other products. Often you can find healthier alternatives, even if the products look similar.
- When you exercise and get your heart rate up, you will burn extra calories. Try to be active for at least 30 minutes on most days.
- Get help, advice and support – there are many ways to lose weight and live a healthier life. Check out these pages, talk to a dietitian or nurse on the helpline, or talk to your GP or nurse about the services available in your area.
Carrying fat around your middle, rather than your hips and thighs, can increase cholesterol and triglycerides. It causes fat to build up in your internal organs, especially your liver and pancreas. This makes them unable to work properly, leading to liver disease and diabetes.
It is possible to be very thin and have a healthy BMI, but have too much fat in your middle. So, it’s a good idea to know your BMI and the amount of waste you have.
How to measure your waist circumference
Find the top of your hip bone and the bottom of your rib cage and measure halfway between these two points. Breathe normally while taking the measurement.
Your BMI (Body Mass Index)
Your Body Mass Index can also give you an idea of your healthy weight, which is important for your heart health. Your BMI, or body mass index, is a measure of your weight relative to your height.
A healthy Body Mass Index is between 18.5 and 25. A BMI above this value means you are at higher risk for health problems.
By changing your diet and exercising, you can help control your weight and reduce fat in your body.
By changing your diet and exercising, you can control your weight and reduce the fat in your environment. Check out the following tips to help you achieve a healthy weight and shape.