Pork with orange knife and tomato is all about cholesterol.

Mastering Cholesterol Levels

Cholesterol is a type of lipid, or fat, that is found in your blood. It is produced naturally by your liver and is also found in certain foods.

Why is cholesterol needed?

Did you know that losing weight could be one of the most effective ways to improve your cholesterol levels and boost your heart health? While high cholesterol is a common concern, it’s not just about medication. Lifestyle changes—particularly weight loss—can make a significant difference in managing your cholesterol and reducing your risk of heart disease. In this post, we’ll explore the link between weight loss and cholesterol, and share how you can use nutrition, exercise, and healthy habits to support both weight management and cardiovascular health.

Cholesterol is essential for building:

  • cell membranes
  • synthesizing hormones (such as estrogen and testosterone)
  • producing vitamin D

What do my cholesterol levels mean??

Why does my lab say my cholesterol is elevated?

LDL cholesterol elevation can lead to hardening of the arteries.

💡 What are triglycerides?

Storage as fat cells

  • increase risk of heart disease
  • hyperlipidemia

HDL CHOLESTEROL

Helps remove LDL cholesterol from the blood- the Bad cholesterol

LDL/HDL RATIO

THE HIGHER THE LDL/HDL ratio is THE HIGHER THE RISK. ANYTHING BELOW 3.5:1 is good

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Cholesterol is a type of lipid, or fat, that is found in your blood. It is produced naturally by your liver and is also found in certain foods.

Life-Changing Choices

A nutrient-dense, heart-healthy diet is essential for weight loss and cholesterol management. Here are some dietary guidelines to help you lose weight and improve cholesterol:

  • Increase Fiber Intake: Foods rich in soluble fiber, like oats, beans, lentils, and vegetables, can lower LDL cholesterol levels. Fiber binds to cholesterol in the digestive system and helps eliminate it from the body.
  • Limit Saturated and Trans Fats: Reducing intake of unhealthy fats found in processed foods, red meat, and full-fat dairy products can help lower LDL cholesterol. Instead, choose unsaturated fats found in olive oil, avocados, and nuts.
  • Embrace Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, can lower triglycerides and improve overall heart health.
  • Focus on Whole Foods: Whole grains, fruits, vegetables, and lean proteins should make up the bulk of your diet. These foods are rich in essential nutrients and low in unhealthy fats and sugars.

Watch Your Portions

Even when eating heart-healthy foods, portion control is key for weight loss. Eating larger-than-needed portions, even of healthy foods, can lead to excess calorie intake and hinder weight loss progress. Using smaller plates, measuring food, and being mindful of hunger cues can help you avoid overeating.

8 Foods That Are Harming Your Cholesterol

Various variety of cholesterol-lowering foods to avoid

Pro Tip: One of the best ways to stay on track with your cholesterol and weight loss goals is to regularly monitor your progress. Keep a food diary, use a fitness app, or schedule regular cholesterol checks with your doctor to assess changes in your levels over time.

If your cholesterol or weight loss results aren’t improving as expected, consider seeking the advice of a healthcare provider or registered dietitian. They can help you adjust your plan to better suit your needs.

8 Game-Changing Foods to Eat for Better Cholesterol Control

8 organic ways to decrease cholesterol
Celebrate Small Wins

Whether it’s losing a few pounds, lowering your cholesterol numbers, or improving your exercise routine, celebrate every milestone! Small wins can keep you motivated on your journey to better health.

  • High cholesterol means there are elevated levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol can increase the risk of atherosclerosis (hardening and narrowing of the arteries), leading to cardiovascular disease.
  • Cholesterol is a type of lipid, or fat, that is found in your blood. It is produced naturally by your liver and is also found in certain foods.
  • Normal cholesterol levels are low LDL, high HDL and low triglycerides.
  • HDL cholesterol helps remove LDL cholesterol from the blood- the Bad cholesterol
  • Low-density lipoproteins (LDLs) contain a large amount of cholesterol and a small amount of protein and carry cholesterol to your cells. LDL is also known as “bad” cholesterol.
  • Total cholesterol refers to the overall amount of cholesterol present in your blood. It includes several types of cholesterol, LDL, HDL, and triglyceride.
  • THE HIGHER THE LDL/HDL ratio is THE HIGHER THE RISK. ANYTHING BELOW 3.5:1 is good

A Healthier You Starts with Cholesterol Control

Losing weight can have a profound impact on your cholesterol levels and heart health. By adopting a heart-healthy diet, exercising regularly, managing stress, and getting enough sleep, you can not only shed unwanted pounds but also reduce your cholesterol and decrease your risk of heart disease.

Remember, weight loss and cholesterol management are long-term commitments. Stay consistent with healthy habits, and you’ll see improvements that will last for years to come. Your heart will thank you!