How much weight to lose to lower cholesterol. Losing just 10 pounds may be enough to improve your cholesterol levels. In one study, people who lost at least 5% of their weight significantly reduced their levels of LDL, total cholesterol and triglycerides. It's not just what you eat that counts on a cholesterol-lowering diet, but how much you eat.
Being overweight increases the risk of having high LDL, bad cholesterol, and low HDL good cholesterol. Often, just losing weight can help you lower your cholesterol. Here are six tips to help you get started. A person who is overweight or obese can help lower their blood cholesterol levels by reaching a moderate weight.
If you are overweight or obese, get rid of extra pounds.
Weight LossHelps Lower LDL Cholesterol. Even a small to moderate weight loss of just 10 to 20 pounds can have an impact. Start by Reducing Portion Size.
Try filling half the plate with non-starchy vegetables, a quarter with whole grain starch, and the other quarter with lean protein. Instead, choose calorie-free drinks as your primary source of fluids. Keep your hunger levels in mind to limit extra calories from meaningless snacks. When we lose weight, our fat stores are reduced.
The fat and cholesterol that are normally stored in adipose tissue have nowhere else to go but the bloodstream, which causes an increase in cholesterol. This effect is not permanent and cholesterol levels tend to decrease as weight stabilizes. Medications used to treat high cholesterol may not be effective in controlling cholesterol when it comes from adipose tissue stores. During active weight loss in overweight people, levels of good cholesterol (HDL-C) decrease.
This is especially true for weight loss using dietary or drug therapy. However, once weight loss stabilizes, HDL-C levels may return to baseline values (original levels) and often rise above. A regime of intense or vigorous physical activity involving an expenditure of between 700 kcal and 2000 kcal can only cause a significant increase in the levels of good cholesterol (HDL-C) and, to a lesser extent, a reduction in the levels of bad cholesterol (LDL-C). According to the Mayo Clinic, you may be able to significantly lower your cholesterol levels if you lose 5 to 10% of your body weight.
To Reduce Cardiovascular Risk, a Dietitian and Exercise Physiologist Share Tips for Lowering Cholesterol Through Diet and Exercise. The new recommendations suggest that risk factors should determine who should receive medications called statins to lower cholesterol levels and who should simply make lifestyle changes to combat the problem. Here are some lifestyle modifications you can try, with a view to reducing both bad and good cholesterol to healthy levels. Making changes in what you eat and how active you are can help you watch your weight and lose fat from the middle.
Keep in mind that, according to the American Heart Association, these strategies may not be enough, especially if you have a family history of high cholesterol. People who are overweight are at risk of having higher blood cholesterol levels, which may increase their risk of cardiovascular disease. Reaching a moderate weight decreases triglycerides in the liver and the amount of cholesterol it produces. If you are losing weight and your blood cholesterol levels have increased, even though you have lost weight, don't panic.
Positive caloric balance (defined as when caloric intake is greater than caloric production), especially in the context of overweight or obesity, is often associated with elevated triglyceride levels and low HDL-C (good cholesterol) levels; LDL-C (i.e. bad cholesterol) may not increase, but the number of LDL particles do usually be elevated, which increases the risk of cardiovascular disease (heart attack and stroke). The first step a person can take to lower cholesterol is to achieve or maintain a moderate weight. Therefore, reaching and maintaining a moderate weight can help lower a person's cholesterol levels.
Keeping your weight low and taking care of your waist has never been easy, but it will help you take care of your cholesterol and protect your heart. While weight loss is an effective tool for lowering cholesterol, it can temporarily increase cholesterol, although this effect is not permanent. If you carry extra weight around half (apple shape), you are more likely to develop heart and liver disease than if you carry the weight all over your body or around your hips and thighs (pear-shaped). .