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Safe and Fast Way To Lose Weight and Lower Cholesterol

Losing weight and lowering your cholesterol are two related goals that can be achieved in tandem with the correct steps. Being overweight is generally unhealthy and has a negative effect on your appearance. High cholesterol may clog the arteries and raise blood pressure. Shedding those extra pounds and lowering cholesterol requires discipline, a healthy diet and regular exercise.

  1. Exercise

    • Exercise for one hour at least four days per week. According to the Mayo Clinic, people trying to lose weight should run, bike or swim at a brisk pace for at least 60 minutes most days of the week.

      People who stay physically active burn more calories, thereby losing more weight. The number of calories you burn depends on how often, how long and how hard you exercise. Whatever exercise you choose, mix in some strength training as well. Perform three sets of 20 push-ups every other day throughout the week. Do three sets of 20 sit-ups as well to strengthen your core.

      According to the National Cholesterol Education Program, being overweight tends to raise levels of harmful LDL cholesterol and put you at greater risk of developing heart disease. According to the National Cholesterol Education Program, regular physical activity is conducive to lowering LDL cholesterol levels and is especially important for overweight individuals.

    Diet

    • Eat only healthy foods. Exercise alone will not lower your cholesterol level or shrink your waistline if you eat junk food. Go on a strict diet to lose weight and decrease cholesterol. According to the Mayo Clinic, cutting 500 calories from your diet each day may help you lose around one pound per week. By burning additional calories with exercise, you stand to lose even more weight each week. The Mayo Clinic recommends a diet based around fruits, vegetables, whole grains and protein sources such as fish and nuts. The National Cholesterol Education Program also recommends avoiding foods high in saturated fat, trans fats and cholesterol, such as fried foods, cakes, margarine and fatty dairy products.

    Lifestyle Choices

    • Make healthy lifestyle choices to lose weight and lower cholesterol. Diet and exercise are important, but so are other factors. Avoid drinking alcohol. Beer, wine and liquor all have lots of empty calories. You may also be able to burn more calories each day by making simple changes, such as taking the stairs instead of the elevator or biking to work rather than driving. Even activities such as cleaning the house can be a form of exercise. It may not seem like much, but everything you do has a cumulative effect on your overall health.

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