You’re more likely to have too much low-density lipoprotein (LDL), or “bad cholesterol,” in your blood if you’re overweight. This increases your risk of heart disease and other major illnesses. Every ten pounds you gain causes your body to manufacture an additional ten milligrams of cholesterol each day.
Weight loss can help lower cholesterol and reduce your risk of heart disease and diabetes.
How Obesity Increases Your Cholesterol Risk
Cholesterol is required by your body. The waxy substance is produced by your liver to aid in the formation of cells and the storage of fat. It’s also used by your body to generate vitamin D, which is essential for a healthy immune system.
The problem begins when your bloodstream has too much LDL, a condition known as hypercholesterolemia. This can cause fatty deposits to form (atherosclerosis), which can block your arteries and restrict blood flow. This may result in a heart attack or stroke.
Being overweight or obese increases your chances of having high cholesterol because it affects how your body makes and manages lipoproteins, such as cholesterol and triglycerides, which are a type of fatty substance that your body requires in small amounts.
Free fatty acids and a type of glucose combine in your liver to generate triglycerides (sugar). If your body produces too many triglycerides, it may also produce too many other lipoproteins, including cholesterol.
As a result of being overweight or obese, you’re more likely to have high triglycerides and, as a result, high cholesterol.
Have more fat tissue in your body, which implies more free fatty acids are being supplied to your liver. This is especially true if you have excess weight in your midsection.
Being insulin-resistant might lead to an increase in free fatty acid levels in the liver.
Inflammation in your body can impact how HDL, or “good cholesterol,” and other lipoproteins are managed by your body
How Weight Loss Can Lower Cholesterol
Losing weight can help with your cholesterol levels because it can reduce the amount of fat you have in your body and make you less likely to have inflammation.
Losing weight and being more active can also reverse insulin resistance so your body is better able to regulate hormones and lipoproteins.
How Much Weight to Lose to Lower Your Cholesterol
Losing as little as 10 pounds can be enough to improve your cholesterol levels.
In one study, people who lost at least 5% of their weight significantly reduced their levels of LDL, total cholesterol, and triglycerides. (Men who lost between 5% and 10% of their weight had better results than the women in the study who lost that amount.) But people who lost less than 5% of their weight only had lower levels of triglycerides.
What You Can Do to Lose Weight
Go low-fat: Stay away from saturated fats, which are found in red meat, and trans fats (listed as “partially hydrogenated vegetable oil”), found in margarine and baked goods. Check the labels of dairy products, too.
Watch your portions: One-quarter of your plate at meals should be filled with lean protein, and another quarter should be a multigrain starch (try brown rice or quinoa and sprouted grain bread). The remaining half should be non-starchy vegetables (make sure the label says “no salt added” if you use frozen or canned veggies).
Get active: As little as 20 minutes of exercise three times a week is all it takes. Start slow and build up to 30 minutes five times a week. Walking is a good way to get moving.
You should also:
Cut down on alcohol: If you drink, keep it to two per day for men or one per day for women.
Stop smoking: Sometimes when people quit smoking, they gain a few pounds. Don’t let the fear of that stop you. Smoking lowers your HDL levels. Even being exposed to secondhand smoke can be bad for your cholesterol level. You’ll be healthier overall if you quit.