Are you tired of feeling like a cholesterol-laden sponge cake every time you step on the scale? Well, you’re in luck because we’ve got for you the 10 best eating habits to help you shed those extra pounds and lower your cholesterol. From heart-healthy foods to portion control, these tips will have you feeling like a new person in no time. So just bookmark this page and get ready to take some notes!
Table of Contents
- Eat heart-healthy foods
- Eat low-fat yogurt
- Feast on fish
- Don’t skip breakfast
- Restock your kitchen
- Eat more fiber
- Cut back on the red meat
- Limit salt
- Limit alcohol
- Practice portion control
1. Eat heart-healthy foods:
We all know that cholesterol is the enemy when it comes to heart health, so it’s important to choose foods that are good for your ticker. Think leafy greens, nuts, and avocados (yum!). And let’s be real, who doesn’t love a good avocado toast? Bonus points if you add some salmon on top for an extra dose of heart-healthy omega-3s. The DASH (Dietary Approaches to Stop Hypertension) Diet was made to help those with high blood pressure but has also been proven to help with high cholesterol. To follow this, you’ll want to eat foods like whole grains, fruits and vegetables, and low fat dairy products.
2. Eat low-fat yogurt:
Not all dairy is created equal, friends. Opt for low-fat yogurt to get your calcium fix without clogging up your arteries. And did you know that studies have shown that people who eat yogurt regularly are less likely to gain weight? It’s true! So go ahead and indulge in that Greek yogurt parfait, guilt-free.
3. Feast on fish:
If you’re not a fan of seafood, now is the time to give it a chance. Fish is packed with protein and omega-3s, which are both great for weight loss and cholesterol. Plus, it’s a lot easier on the wallet than a steak dinner. Just make sure to choose sustainably-caught options to keep the oceans healthy.
4. Don’t skip breakfast:
Skipping breakfast can lead to weight gain and increased cholesterol levels. So make sure to start your day off right with a heart-healthy breakfast like oatmeal with nuts and berries or an egg white omelet with vegetables. Not only will it kickstart your metabolism, but it’ll also keep you fueled and satisfied until lunchtime.
5. Restock your kitchen:
It’s hard to stick to a healthy diet if your pantry is stocked with junk food. So take some time to restock your kitchen with heart-healthy options like whole grains, nuts, and lean protein sources. And don’t be afraid to try out some new recipes! Cooking at home is a great way to control what goes into your meals and can help you lose weight and lower your cholesterol.
6. Eat more fiber:
Fiber is your friend when it comes to weight loss. It helps keep you feeling full and satisfied, and it also helps lower cholesterol levels. Look for whole grains, beans, and fruit to up your fiber intake. Try adding some chickpeas to your salads or snacking on an apple with peanut butter for a fiber-filled treat.
7. Cut back on red meat:
We all love a good burger or steak, but it’s important to remember that red meat can be high in saturated fat, which can raise cholesterol levels. So try to limit your intake of red meat and opt for leaner protein sources like chicken, turkey, or fish. And don’t worry, there are plenty of delicious plant-based options out there too, like lentils, beans, and tofu. So go ahead and give them a try! And let’s not forget that cutting back on red meat can also help with weight loss. According to a study, people who ate a diet rich in plant proteins (like those found in beans and tofu) lost significantly more weight than those who ate a diet rich in animal proteins. So next time you’re at the grill, consider reaching for a veggie burger instead!
8. Limit salt:
Salt might make everything taste better, but it’s important to remember that too much of it can lead to high blood pressure and increased cholesterol levels. Try to limit your salt intake and opt for herbs and spices instead to add flavor to your meals. And don’t forget to read labels – many processed foods can be high in salt. And if you’re looking to lose weight, cutting back on salt can be a helpful strategy. According to a study, people who ate a diet low in salt lost significantly more weight than those who ate a diet high in salt. So next time you’re reaching for the salt shaker, remember to think twice!
9. Limit alcohol:
Ah, alcohol – the ultimate calorie bomb. A few cocktails here, a glass of wine there, and before you know it, you’ve consumed more calories than an entire day’s worth of meals. And let’s not forget that alcohol can also contribute to increased cholesterol levels. So if you’re looking to lose weight and lower your cholesterol, it might be time to cut back on the boozy beverages. Try to limit your alcohol intake and opt for non-alcoholic alternatives like water, soda water with a splash of fruit juice, or iced tea. And remember to always drink responsibly! Because the last thing you want is a beer belly and high cholesterol.
10. Practice portion control:
Let’s be real – we’ve all been guilty of going back for seconds (or thirds) at the dinner table. But if you’re looking to lose weight and lower your cholesterol, it’s important to pay attention to portion sizes. Try using smaller plates and bowls, and be mindful of how much you’re eating. And don’t forget to listen to your body’s hunger cues – stop eating when you’re satisfied, not stuffed. Remember, the key to weight loss and cholesterol management is finding a balance, not deprivation. So go ahead and enjoy your food, just make sure to do it in moderation.
Remember, it’s all about finding a balance and making healthy choices that work for you. Don’t be afraid to mix things up and try new things – who knows, you might even discover a new favorite food! Always be sure to check with your health care provider to see which diet is best for you and controlling your cholesterol. And if you’re looking for some extra support on your weight loss journey, don’t forget to check out the Healthi app. It offers six different weight loss plans, so you can choose the one that best fits your needs and goals. Plus, it’s a great tool for planning your meals, staying motivated, and connecting with other people who are also working towards their health goals.