Lower cholesterol to lose weight

Obese people often have high cholesterol. High cholesterol is one of the causes of coronary artery disease, heart disease.

However, the good news is that losing just 5-10% of your total body weight can significantly improve your cholesterol levels, according to Healthgrades.

Exercise regularly

Physical activity is one of the best ways to fight obesity and lose weight. To do this, incorporate exercise into your daily schedule. If one day you are busy and do not have time to exercise, whenever possible, take the stairs instead of the elevator, or when traveling short distances, prioritize walking or cycling.

Participating in physical activity is easy for many people, but for some people, physical activity is very difficult to do. They see physical activity as something that makes them more tired.

Watch what you eat

A diet high in saturated fat increases the risk of high cholesterol in obese people. You can keep track of how much saturated fat you eat each day by keeping a notebook. This way, you can visualize what you are eating and what you need to cut back on. The American Heart Association recommends that people with high cholesterol reduce their saturated fat intake to 5-6% of their daily calories.

Drink low fat milk

Being overweight means having too much “bad” LDL cholesterol. Saturated fats, which can raise LDL cholesterol, often lurk in full-fat dairy products. Solving this problem is simple: cut back on full-fat dairy and increase your intake of low-fat or fat-free milk.

Cut down on red meat

Fatty meats, especially red meats, tend to be high in saturated fat. That doesn’t mean you should cut meat out of your diet completely. To lower your “bad” cholesterol levels, choose lean meats and other protein sources, such as poultry (without the skin), and beans.

Eating too much red meat like beef and pork can increase the risk of kidney failure. However, switching to chicken and fish can significantly reduce this risk.

Eat more fish

Another great source of protein is fish. Not only are cold-water fish rich in protein, they are also high in omega-3 fatty acids, which are considered good fats that help lower “bad” cholesterol levels while increasing “good” cholesterol levels.

Eat more fiber

A simple way to lower your LDL cholesterol is to eat more foods high in soluble fiber, such as oatmeal. Soluble fiber absorbs water in the stomach and then turns into a gel that slows down the absorption of certain foods, which can lower cholesterol. According to research from the University of Maryland (USA), women should eat 21-25 grams of fiber per day, while men need 30-38 grams.

According to Thanh Nien