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- Harvard Health Publications: Making One Change - Getting More Fiber - Can Help With Weight Loss
- Harvard Health Publications: 11 Foods That Lower Cholesterol
- American Heart Association: Know Your Fats
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Best Cardio Diet for Cholesterol and Weight Loss
If you're trying to improve heart health by lowering your cholesterol and losing weight, the best diet is one that ups your fiber and decreases unhealthy saturated and trans fat. Fiber in food helps drag cholesterol out of your body and aids in weight control, while decreasing your intake of unhealthy fats helps prevent cholesterol from rising and saves calories if you replace them with healthy, lower-calorie options. Consult a dietitian to help you design a meal plan that fits your exact health goals.
Limit Unhealthy Fats
Foods high in saturated and trans fat not only raise cholesterol levels but also tend to be high in calories. That includes bacon, butter, high-fat meat, whole milk, cheese, fried foods, pastries and cookies.include:
- That includes bacon
- butter
- high-fat meat
- whole milk
- cheese
- fried foods
- pastries
- cookies
For better cholesterol, the American Heart Association recommends reducing your caloric intake of trans fat foods to as little as possible and saturated fat to less than 7 percent of calories 3.
Focus on Fiber
How Much Oatmeal Is Needed to Reduce Cholesterol?
Learn More
Fiber already has a reputation for helping lower cholesterol, but a 2015 study published in the Annals of Internal Medicine also found that focusing on increasing your fiber intake is an easy dietary change that can help promote weight loss. To get the weight-loss and cholesterol-lowering benefits, include foods high in soluble fiber such as:
- Brussels sprouts
- okra
- eggplant
- apples
- pears
- oranges
- strawberries
- oats
- barley
- beans
Related Articles
References
- Harvard Health Publications: Making One Change - Getting More Fiber - Can Help With Weight Loss
- Harvard Health Publications: 11 Foods That Lower Cholesterol
- American Heart Association: Know Your Fats
- Annals of Internal Medicine: Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial
- Control Your Cholesterol. American Heart Association. April 30, 2017
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- Cholesterol Management Guide for Healthcare Providers. American Heart Association. 2018
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Writer Bio
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.