Cholesterol is a waxy substance that is produced by the body or absorbed from the foods you eat. With its presence in every cell, cholesterol exerts its importance by facilitating the creation of key hormones, such as estrogen, progesterone, and Vitamin D. It is also important in the digestion of fats, due to the fact that it is used to create bile acids in the liver. The amount of cholesterol circulating in your blood determines your overall cholesterol level. This includes low-density lipoprotein (LDL), high-density lipoprotein (HDL), and very low-density lipoprotein (VLDL).
Your ideal LDL level should be below 70 mg/dl and your HDL level should be around 50 mg/dl. If your total cholesterol level is much lower than 200 mg/dl, you are in good shape.
Women are at risk for developing high cholesterol due to a number of factors, but menopause plays a big role in this situation. It’s even more important to pay attention to your health, especially since even if you’ve had good cholesterol levels all your life, menopause can change the story, potentially increasing them. Of course, other factors come into play, too.
8 Strategies for losing weight to lower high cholesterol
1. Know what to eat
One of the first tips to keep in mind is to change your diet. You want to look for foods rich in omega-3 fatty acids, like certain fish and nuts. This is because these foods don’t affect your LDL cholesterol, while being incredibly nutritious and providing benefits like lowering blood pressure. You should also eat more soluble fiber, like apples, beans, and oats, as these help reduce the amount of cholesterol absorbed into the bloodstream. You should also choose foods low in saturated fat, such as lean meats without the skin, along with unprocessed protein sources. You can also eat plenty of fruits and vegetables, with the exception of white potatoes.
2. Know what to avoid
Ideally, you should reduce your intake of saturated fats, such as those found in red meat and whole-milk dairy products, as they can increase your total cholesterol. Trans fats, often found in cookies, margarine, cakes and the like, are disguised as “partially hydrogenated vegetable oils” and should be eliminated from your diet. You should also cut down on foods high in salt and sugar, along with fried foods. All of these work in unhealthy and unnutritious ways, almost always leading to weight gain.
3. Incorporate physical activity into your daily routine
If your doctor says it’s OK, make sure you incorporate some form of physical activity into your daily routine. You can choose an activity that you enjoy, such as yoga or swimming, and you can even invite a friend to join you. This is because a moderate amount of physical activity can increase the amount of good cholesterol in your system. If you feel like you can’t fit it all in at once, break it up into short periods of time and prioritize any activity that you do.
4. Develop a relationship with your food
When you develop a relationship with your food through habits like reading labels, cooking at home, and measuring, you’ll have more control over how much you eat. You can also control your portion sizes this way, by switching from large plates to small ones. Additionally, you can change the way you snack after you have a better understanding of ingredients and quantities, switching to lighter, more nutritious foods that you can chew. Likewise, when you are highly in sync with what you can and cannot consume, those times when you eat out with friends will not be a problem, because you will always be looking for foods that are beneficial to you, no matter where you are.
5. Cut down on smoking and drinking
If you quit smoking, you are actually doing your body a huge favor. You will see results within minutes, because after 20 minutes of quitting, your blood pressure and heart rate will calm down after the increase caused by smoking. Within a few months, you will feel the benefits manifest in many different ways. Your HDL cholesterol levels will also improve. With alcohol, you should cut down, simply because it has no nutrients and leads to weight gain. You can still drink in moderation, but you should remember that consuming alcohol in large amounts can lead to high blood pressure, heart failure, and stroke.
6. Track your progress
Tracking your progress will help you keep a check on many factors. By creating a physical map of your eating habits, activities, and emotions related to these factors, you can identify potential problems that can be addressed.
7. Watch Your Coffee Intake
The amount of caffeine in coffee is not the factor that affects cholesterol levels. Instead, the natural oils in coffee beans can alter cholesterol levels. The best way to do this is to monitor your coffee intake. Know exactly how much you can consume, along with the type of coffee that best suits your condition.
8. Be patient
This process may take a long time, but it is absolutely necessary. Be patient with this journey and show kindness throughout the process. As long as you keep trying your best every day, you will find yourself benefiting greatly.
