Table of Contents
Let’s know How weight loss affects cholesterol If you are overweight, you are more likely to have high levels of low-density lipoprotein (LDL), also known as “bad cholesterol,” in your bloodstream. This increases your risk of developing heart disease and other serious health problems. Your body produces as much as 10 milligrams of additional cholesterol per day for every 10 pounds you gain in weight, depending on your weight.
Losing weight can help you lower your cholesterol levels, as well as your risk of developing heart disease and diabetes.
1 How Obesity Raises Your Risk of High Cholesterol
Your body requires cholesterol to function properly. The waxy substance is produced by your liver to aid in the formation of cells and the storage of fat. It is also utilized by the body in the production of vitamin D, which is essential for maintaining a healthy immune system.
The problem begins when there is an excessive amount of LDL in your bloodstream, which is a condition known as hypercholesterolemia. This can lead to the formation of fatty deposits in your arteries (atherosclerosis), which can eventually block your arteries and restrict blood flow. This has the potential to cause a heart attack or stroke.
One of the reasons being overweight or obese increases your risk of having high cholesterol is that it has an impact on the way your body produces and manages lipoproteins, which include cholesterol and triglycerides — another fatty substance, or lipid, that your body requires in small quantities.
Triglycerides are formed in your liver by the reaction of free fatty acids (fats) and a type of sugar called glucose (sugar). If your body produces an excessive amount of triglycerides, this can result in higher levels of other lipoproteins, including cholesterol.
In other words, being overweight or obese increases your chances of having high triglycerides and, consequently, high cholesterol because you are more likely to do the following things:
- Because you have more fat tissue in your body, more free fatty acids are delivered to your liver, which is a good thing. Particularly relevant is the fact that you are carrying extra weight around your middle.
- It is possible to be insulin-resistant, which can result in an increase in the amount of free fatty acids in the liver.
- Have inflammation throughout your body, which can have an impact on how your body manages HDL, or “good cholesterol,” and other lipoproteins, among other things.
2 How Weight Loss Can Lower Cholesterol
As a result of reducing the amount of fat you have in your body and decreasing the likelihood of inflammation, losing weight can help lower your cholesterol levels.
Losing weight and becoming more physically active can also help to reverse insulin resistance, allowing your body to better regulate hormones and lipoproteins as a result.
3 How Much Weight to Lose to Lower Your Cholesterol
Weight loss of as little as 10 pounds may be sufficient to lower your cholesterol levels significantly.
The levels of LDL cholesterol, total cholesterol, and triglycerides were found to be significantly lower in people who lost at least 5 percent of their body weight in one study. (Men who lost between 5 percent and 10 percent of their body weight had better results than women who lost the same amount of weight in the study.) People who lost less than 5 percent of their body weight, on the other hand, only saw a reduction in their triglyceride levels.
4 What You Can Do to Lose Weight
Go low-fat: Stick to low-fat or fat-free options when it comes to saturated fats, which are found in red meat, and trans fats (listed as “partially hydrogenated vegetable oil”), which are found in margarine and baked goods. Additionally, check the labels of dairy products.
Watch your portions: At meals, one-quarter of your plate should be devoted to lean protein, with the remaining quarter devoted to a multigrain starch (try brown rice or quinoa and sprouted grain bread). The remaining half should be made up of non-starchy vegetables (if you’re using frozen or canned vegetables, make sure the label says “no salt added”).
Get active: It is sufficient to engage in 20 minutes of physical activity three times per week. Start out slowly and gradually increase your time until you are doing 30 minutes five times a week. Walking is a great way to get your blood flowing.
You should also consider the following:
Cut down on alcohol: If you do drink, limit your intake to two drinks per day for men and one drink per day for women.
Stop smoking: When people stop smoking, they may notice that they gain a few pounds. Don’t let your apprehension about it hold you back. Cigarette smoking has been shown to lower HDL cholesterol levels. It is possible that being exposed to secondhand smoke will have a negative impact on your cholesterol level. If you give up smoking, your overall health will improve.
SOURCES:
Obesity Action Coalition: “Obesity and Lipid Abnormalities Fact Sheet.”
Johns Hopkins Medicine: “Endoscopic Weight Loss Program.”
Top Doctors United Kingdom: “Lipidology.”
Hormone Health Network: “Lipids and Endocrine Disorders,” “Vitamin D.”
Cleveland Clinic: “Cholesterol Numbers: What Do They Mean,” “10 Tips For Lower Cholesterol,” “How to Quit Smoking Without Gaining Weight.”
Society For Vascular Surgery: “Hyperlipidemia.”
Heart UK: “Triglycerides,” “Looking After Your Weight.”
National Center For Biotechnology Information: “Obesity and Dyslipidemia,” “Weight Loss Is a Critical Factor To Reduce Inflammation,” “Effects On Cardiovascular Risk Factors of Weight Losses Limited To 5-10%.”
Mayo Clinic: “Weight Loss,” “Top 5 Lifestyle Changes to Improve Your Cholesterol.”
American Diabetes Association: “All About Insulin Resistance,” “Non-Starchy Vegetables.”
CDC: “Can Lifestyle Modifications Using Therapeutic Lifestyle Changes (TLC) Reduce Weight and the Risk for Chronic Disease?” “Dietary Guidelines For Alcohol”
FamilyDoctor.org: “Lifestyle Changes To Improve Your Cholesterol.”
