Obesity means you are at least 20% overweight. For people who are obese, it’s not just about appearance. Obesity has serious health implications. It increases the risk of diabetes, stroke, arthritis, heart disease, high cholesterol, and more.
High cholesterol can be especially dangerous because it’s a silent condition. It has no symptoms, so you won’t know you have it unless your doctor tests you.
Is obesity a risk factor for high cholesterol?
Yes, obesity puts you at risk for high cholesterol. But it’s not just high cholesterol that’s the problem. It’s specific changes in the cholesterol panel, a test that analyzes the types of cholesterol and other fats in the blood.
In obese people, triglycerides and LDL (aka “bad” cholesterol) tend to be high. HDL (also known as “good”) cholesterol is too low. This increases the risk of heart disease, heart attack, and stroke.
In fact, weight is directly linked to cardiovascular risk factors, including high cholesterol. This means that as weight increases, so does LDL cholesterol and triglycerides.
Can lifestyle cause both obesity and high cholesterol?
Sometimes, high cholesterol is a genetic condition. Other conditions, such as diabetes, can also contribute to the condition.
But most cases of high cholesterol are caused by two main lifestyle factors:
- Eating foods high in saturated fat and cholesterol
- Getting little or no exercise or physical activity
It’s no surprise that these two factors often lead to obesity.
Obesity changes the way the body processes cholesterol
1. Obesity disrupts the way the body processes cholesterol
We often hear that a diet high in saturated fat is the cause of high cholesterol levels in the blood. Therefore, many people try to reduce the amount of bad fats in their daily menu to improve cardiovascular health. However, in obese people, dietary adjustments do not bring about the expected clear results. The reason lies in the complex changes in the way their bodies react to fat and cholesterol.
2. Reducing fat intake is no longer effective in obese people
Research shows that obesity weakens the body’s ability to respond to the types of fats consumed. In healthy people, the liver can regulate the production and removal of LDL cholesterol depending on the amount of fat in the diet. However, this process is disrupted in obese people. Specifically, the liver produces more LDL and at the same time reduces the ability to remove LDL from the blood, causing the amount of bad cholesterol in the body to continue to increase.
3. Chronic inflammation hinders the effectiveness of dietary adjustments
One of the factors contributing to this disorder is systemic inflammation, which is a common complication in obese people. Chronic inflammation impairs the body’s response to dietary changes, especially when reducing saturated fat. This means that even reasonable dietary adjustments do not result in significant improvements in cholesterol levels.
4. Insulin resistance affects the ability to process cholesterol
In addition, insulin resistance also contributes to disrupted cholesterol metabolism, which is also common in overweight people. Insulin resistance alters the activity of enzymes needed to break down and process cholesterol normally. When these enzymes do not work effectively, more and more cholesterol accumulates in the blood, increasing the risk of serious cardiovascular disease.
Weight Loss Is Key to Lowering Cholesterol
There’s no denying that losing weight is one of the most important and necessary steps you can take to improve your cholesterol. However, it’s easier said than done. But the effort you put in will definitely pay off. Losing just 5 to 10 percent of your body weight can make significant positive changes in your health metrics – including your LDL cholesterol (bad cholesterol), triglycerides, and other cardiovascular risk factors.
1. Weight loss restores your body’s sensitivity
As you lose weight, your body gradually regains its ability to respond normally to insulin. In addition, chronic inflammation will also decrease, helping to improve cholesterol processing.
In other words, when your weight returns to a reasonable level, your body will begin to respond better to positive changes in diet and lifestyle.
2. Lose Weight Slowly
If you are living with obesity, rapid weight loss is not a wise choice. Instead, aim to lose weight gradually, about 5 to 10 percent of your body weight over six months. This approach is not only safer, but it also gives you time to build healthy habits and adapt to your new lifestyle long-term. It is essential to talk to your doctor or dietitian to develop a weight-loss plan that is appropriate for your body and health.
Tips to help you lose weight effectively
To lose weight, the amount of energy you use for physical activity must be greater than the amount of energy you take in in the form of food. This means you need to cut calories and increase activity.
Follow these tips to make the most of your weight loss:
- Choose low-fat or fat-free dairy products
- Eat lean red meats, fish, and lean proteins (like chicken) without the skin
- Consume plenty of fresh vegetables, fruits, and whole grains
- Reduce saturated fat and replace it with healthy fats like olive oil and nuts.
- Start with something as simple as walking for 10 minutes at a time. Gradually increase your endurance and move on to other activities.
