Weight Loss & Cholesterol

Cholesterol is a waxy substance that is transported through the blood stream of all animals to maintain the integrity of cell membranes. Although cholesterol is essential to life, elevated levels are dangerous to your health because this organic compound then transforms into artery plaque that adversely affects blood circulation. Excessive body weight is often associated with high cholesterol levels due to poor diet and exercise habits. Manage your weight with healthy lifestyle changes, which also act to effectively lower cholesterol.

Physical Exam

• Schedule an appointment to undergo a physical examination with a licensed medical professional. The doctor should take blood work to check cholesterol and perform additional tests to ensure that your body is fit for strenuous exercise. Further, he will interpret the laboratory results for your benefit.

  Total cholesterol is divided into three categories. The Mayo Clinic identifies high-density lipoprotein (HDL) as the "good" cholesterol. HDL actually transports low-density lipoprotein (LDL) out of the bloodstream and into the liver, where it is disposed of. LDL cholesterol is the "bad" cholesterol associated with artery blockage.

  Your blood test should also feature triglyceride readings. Triglycerides are a type of blood fat that functions to provide your body with energy. Excess triglycerides circulate within the bloodstream and are associated with heart disease and thickening artery walls.

Set Goals

• Set the long-term goal to maintain cholesterol readings that are well within the acceptable range. Total cholesterol should be beneath 200 mg/dL, with your LDL less than 70 mg/dL and good HDL cholesterol over 60 mg/dL. Additionally, the Mayo Clinic describes triglyceride counts below 150 mg/dL as "desirable."

  Focus upon weight loss as a means to help bring your cholesterol towards normal levels. Set realistic goals for diet and exercise that motivate and inspire maximum effort. Avoid committing to perfect ideals that translate into discouragement if gone unmet. Fitness goals should become more narrowly defined over time to account for dietary intake, weight, appearance and exercise repetitions as you begin to recognize how the body reacts to healthy changes.

Diet

• Manage and eliminate alcohol and tobacco consumption, if possible. Alcohol slows your metabolism and features high-caloric content that easily converts into fat. Cigarette smoke decreases lung capacity, which inhibits your tolerance for exercise. Further, reduce dietary exposure to saturated fats, sugars, fried foods and red meats; these are all stores of "bad" LDL cholesterol.

  The American Heart Association (AHA) describes soluble fiber as important plant material that has been proven to reduce cholesterol. Gradually exchange unhealthy meals for oatmeal, beans, barley, citrus fruits and strawberries,all of which are foods high in soluble fiber. The AHA also says that omega-3 fatty acids lower triglycerides and the risks of cardiovascular disease. Fish is a good source for omega-3 fatty acids.

Exercise

• Combine cardiovascular and strength training workouts to lose weight. Begin by integrating at least 30 minutes of moderate aerobic exercise into your daily regimen. Beginners should walk briskly and take light jogs that burn calories at elevated heart rates. Aerobic exercise requires extra oxygen intake and is known to increase good HDL cholesterol.

  Advance to the point where you feel comfortable incorporating weightlifting into the program. Lean muscle mass increases metabolism, which leads to better weight management.

Additional Considerations

• Commit to another doctor's visit that falls six to twelve months after beginning your lifestyle change program. The physician should re-check cholesterol levels at this point to evaluate progress and make adjustments. Drug therapy or even weight-loss surgery may be prescribed if your cholesterol is not reduced to healthy readings through diet and exercise alone.