A diet to lose weight and lower cholesterol is, basically, a heart healthy diet. The core of this diet consists of heart healthy foods that are natural appetite suppressants, which aid in weight loss while lowering “bad” (LDL) cholesterol levels, according to the American Heart Association. You must know how to prepare these foods nutritiously and keep track of their calorie and nutrient content
Drink plenty of water. Drink an 8-oz. glass of water 20 minutes before the meal is a natural appetite suppressant. The water fills you up, making less room for other foods. Or, drink green tea or add some freshly squeezed lemon juice to the water. Green tea and lemons contain cholesterol-lowering and appetite-suppressing properties.
High fiber foods
Eat a variety of high-fiber foods. Fiber is a natural appetite suppressant, according to the Mayo Clinic and the US Department of Agriculture. Fiber takes energy to digest, thus burning more calories than other foods. Once it is diluted by water and absorbed into the system, the fiber provides a feeling of fullness, causing you not to eat so much. Plus, taking fiber longer to chew than other foods, which is an appetite deterrent. The Mayo Clinic and the USDA recommends eating at least 10 grams of soluble fiber daily. Soluble fiber found in whole grains, beans and lentils, fruits and vegetables, and flax seeds and nuts.
Eat oatmeal. According to the Mayo Clinic, 1 to 2 January serving of oatmeal contains 6 grams of soluble fiber. Sprinkle on a little flaxseed for an additional 5 g. Add some sliced banana or other fruit and add an additional 4 g. Sprinkle with cinnamon (also a natural appetite suppressant) and top with low-fat milk for a healthy start with your diet to lose weight and lower cholesterol. Whole grains are high in fiber and natural appetite suppressants, says Wellness Trader (see Resources).
Eat dark green salad with some almonds or sunflower seeds. Eat apples, prunes, flaxseed, sunflower and citrus fruits to get an extra soluble fiber and antioxidants boost, suggests the Mayo Clinic.
Eat water-based soups added vegetable minestrone, split pea and chicken soup. The water fills you up, vegetables provides fiber to lower cholesterol
Taking part in physical activity. . Physical activity burns calories and helps you lose weight. According to the American Heart Association, you have to get 30 minutes of exercise every day for at least five days per week. Exercising lowers bad cholesterol while increasing good cholesterol. Your exercise does not have to be strenuous to get results. However, the more calories you burn, the better your chances of losing weight (if you reduce caloric intake).
Cook in a healthy way. According to the American Heart Association and the USDA, if you do not choose a healthy cooking method as part of your diet to lose weight and lower cholesterol, increase your harmful cholesterol level. Healthy cooking methods include poaching, grilling, steaming and baking (no added oil).
Know the amounts you eat. Use portion control as an aid in dieting to lose weight and lower cholesterol. Use portion control to keep track of calories and food content such as saturated fat, fat and cholesterol. For example, an ideal meat protein serving, according to the USDA, is about the size of a deck.