What is the best diet to lower cholesterol and lose weight? The best diet to lower cholesterol and lose weight are foods that are high in fiber. And one of those fiber foods are beans which are soluble in fiber. Beans can take some time for the body to digest this which makes you feel fuller after a meal.
What is the best diet to lower cholesterol and lose weight? photo credit: iStock-bit245
One of the main reasons why beans are such a popular weight loss food is because they are low in calories. And there are so many different types of beans which are kidney beans, garbanzo beans, lima beans, black beans, lima beans, and pinto beans.
Oats are a good food that can help lower your cholesterol levels. A bowl of hot oatmeal contains 1 to 2 grams of soluble fiber. If you add a banana or strawberry to your oatmeal that is half a gram of fiber in your hot cereal.
The recommended nutrition guidelines are getting 20 to 35 grams of fiber per day with at least 5 to 10 grams coming from soluble fiber. Barley and whole grains can help lower the risk of heart disease and cholesterol level because of its soluble fiber content.
Barley, whole grains, and oats are also great weight loss foods that are low in calories and high in fiber. And this keeps you feeling full while making you eat less food while keeping the calories low.
Fruits like apples, grapes and strawberries are rich in pectin which is a soluble fiber that can help lower your LDL cholesterol levels.
Vegetables like broccoli, spinach, green beans, asparagus can also help reduce your LDL cholesterol levels. This is also low in calories and high nutrients, so it is also a good weight loss food.
Eating fatty fish two to three times a day can help lower your LDL cholesterol. Omega-3 fatty acids reduces triglycerides in the bloodstream, and it protects the heart by preventing the onset of abnormal heart rhythms.
If you eat soybeans that can help lower your LDL cholesterol. Research has shown that consuming 25 grams of soy per day can lower your LDL by 5 to 6%. 25 grams of soy protein per day is equivalent to 10 ounces of tofu or 2 ½ cups of soy milk.
If you focus on a diet that is mostly fruits, vegetables and whole grains that will help substantially lower your blood pressure, LDL cholesterol level and triglycerides. And this may be a better suitable alternative route than taking cholesterol or blood pressure medication.
If you quit smoking that will help lower your risk of heart disease. What smoking does is it damages the blood vessels and hardens the arteries. T
Try also to limit your alcohol use as drinking lots of alcohol can raise your cholesterol levels and levels of triglycerides. Men should try not to have more than two alcoholic drinks and women should limit their alcohol intake to one drink.
“The best diet to lower your cholesterol and lose weight is fruits, vegetables, and whole grains. These are all heart healthy food choices.” Celebrity Fitness & Nutrition Expert Obi Obadike
To lose weight you need to be in a caloric deficit and one of the best ways to be in caloric deficit is to exercise. There are two forms of exercise you should always do, which is cardiovascular training or strength training.
Cardiovascular training can include swimming, walking, jogging, gardening, dancing, cycling, etc.
Strength training can include bodyweight training, dumbbell training, resistance bands training, etc.
If you can get at least 1 hour a day of exercise and physical activity at least 3 days a week. Then that will help you lose weight and lower your cholesterol levels. Being overweight and obese is tied to your cholesterol levels. So, the more you can maintain a healthy weight the better your cholesterol levels will be.
Being overweight and obese increases your cholesterol levels. When you have excess body fat it slows down your body’s ability to remove LDL high cholesterol from your blood.
The Bottom Line the best diet to lower your cholesterol and lose weight is fruits, vegetables, and whole grains. These are all heart healthy food choices. Research studies have shown that this type of diet can lower your LDL cholesterol levels.
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- CDC- Center For Disease Control- https://www.cdc.gov/cholesterol/prevention.htm