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Diet For High Cholesterol And Weight Loss

Diet For High Cholesterol And Weight Loss

What diet to follow for high cholesterol? How to lower it? For health reasons, blood cholesterol levels should be maintained within certain ranges.

Regardless of the cause, the first remedy to bring them back to optimal values, even before supplements and drugs, is to change your lifestyle and your diet.

When Cholesterol Is High?

The cholesterol values ​​are measured through blood tests, which show:

  • Total cholesterol;
  • “Good cholesterol” or the high-density HDL lipoproteins that have a protective function;
  • “Bad cholesterol” is low-density lipoproteins LDL.
PARAMETER HIGH RISK BORDELINE DESIRABLE

Total cholesterol

> 239
200-239
<200

LDL

> 160
130-159
<130

HDL (man)

<35
35-39
> 39

HDL (woman)

<40
40-45
> 45

The cholesterol present in the body derives both from endogenous synthesis and from exogenous factors (food). High values ​​are not always due to an excess of cholesterol intake, on the contrary, there may be:

  • genetic reasons (familial hypercholesterolemia),
  • unregulated and high-calorie diet,
  • excess of saturated fat,
  • incorrect lifestyle.

Having cholesterol values in the desirable ranges is a sign of health since altered values ​​are related to diseases especially of a cardiovascular nature.

Diet For High Cholesterol: What To Eat?

Diet For High Cholesterol: What To Eat?

The foods to be preferred in the diet and which do not negatively interfere with cholesterol values ​​are:

  • fresh and dried fruit and vegetables,
  • whole grains and not,
  • both fat and lean fish,
  • legumes,
  • to evaluate dairy products and lean cuts of meat.

The monounsaturated fats in addition to improving insulin sensitivity, are contained in olive oil, hazelnuts, and avocado:

  • do not increase LDL,
  • they are not a favorable substrate for peroxidative attacks,
  • they reduce the tendency of LDL and HDL to be oxidized.
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The carbs have no effect on the decrease in LDL but they are excellent substitutes for saturated fats.

Whole grains and low glycemic index ones are preferred, being careful not to exceed as the excess of carbohydrates leads to the synthesis of triglycerides.

It is very important to take dietary fiber, contained in fruit, vegetables, legumes, and whole grains. This in addition to having many positive effects on health, has benefits if you have high cholesterol:

  • sequester bile acids,
  • increases fecal fat loss,
  • decreases the absorption of carbohydrates, therefore insulin and hepatic synthesis of cholesterol,
  • it decreases the absorption of cholesterol and fats at an intensive level.

Foods To Avoid If You Have High Cholesterol

Foods that contain cholesterol and saturated fat are the ones to pay more attention to, just as it is best to follow a low-calorie diet, as an excess of macronutrients corresponds to a greater amount of a molecule into which they are converted and which promotes the synthesis of cholesterol.

The saturated fats are not all the same and the most dangerous for cholesterol are those intermediate chains (12-16 carbon atoms):

  • lauric acid (12 C) especially in coconut oil;
  • myristic acid (14 C) in meat;
  • palmitic acid (16 C) in palm oil and dairy products.

Weight Loss Diet To Lower Cholesterol

Excess energy and body weight is some of the factors that lead to high cholesterol.

It is therefore recommended in case of excess weight, to rebalance the body weight: weight loss alone will be responsible for an improvement in cholesterol levels.

What is the weight loss diet for lowering cholesterol? Simply, a low-calorie diet (the only one that makes you lose weight) in which the dietary precautions listed above are considered.

Furthermore, the large consumption of “permitted” foods allows you to follow a satiating diet as foods rich in fiber and water (such as fruits, vegetables, legumes, whole grains) help to avoid hunger.

It is recommended to establish a calorie deficit of 300-500 kcal/day in order to lose 0.5-1 kg/week: gradualness is one of the keys to effective weight loss: drastic cuts are not good for health, they create a strong and sudden imbalance and, moreover, they cannot be prosecuted in the long term because they are not very sustainable.

In addition to nutrition, having an active life and exercising regularly improve cholesterol levels.

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