Does Weight Loss Help Cholesterol?
What is a Cholesterol?
One class of chemical molecule known as a lipid—a fatty or oily substance that is insoluble in water—is cholesterol. When referring to one of the three primary constituents of our diet and bodily cells—carbohydrates, proteins, and fats—the terms “lipid” and “fat” are frequently used interchangeably. However, cholesterol is a unique kind of lipid that our cells employ for many different things, such as making cell membranes and synthesizing some essential vitamins and hormones.
According to the American Heart Association, cholesterol is a material that resembles fat is created by the liver, and is present in every cell in the body. Among the many biochemical substances our bodies employ for different purposes, cholesterol is special since it aids in the formation of cell membranes, and the synthesis of hormones like estrogen and testosterone.
About 80% of total cholesterol is produced by the liver, which can easily meet a person’s needs without requiring them to eat more. HDL (high-density lipoprotein) and LDL (low-density lipoprotein) are the two main forms of cholesterol.
Triglycerides are another type of blood fat that, in excess, can raise the risk of heart disease. In India, managing weight loss and cholesterol is frequently a challenge because of genetics, inactivity, and diet.
Cholesterol’s Function in the Body
Not all cholesterol is harmful to our health. It fulfills several vital roles that are critical to our general well-being. Its function as a hormone-building block is one of its main functions. The synthesis of hormones including estrogen, testosterone, and cortisol, which are essential for controlling several body functions, depends on cholesterol.
Apart from its function in hormone synthesis, cholesterol is essential for the development of cell membranes. Every cell in our bodies is surrounded by protective membranes called cell membranes. In order for cells to operate correctly, cholesterol helps keep these membranes fluid and intact.
Furthermore, cholesterol contributes to the movement and breakdown of lipids. It facilitates the emulsification of fats in the digestive tract, which facilitates their absorption. For lipids to reach the cells that require them, cholesterol also helps move them through the bloodstream.
Reasons for High Cholesterol Levels
Familial hypercholesterolemia is the term used to describe elevated cholesterol that some people inherit.
People can, however, take precautions against the following other reasons for high cholesterol:
- Consuming a diet heavy in processed foods, salt, saturated and trans fats, and added sugars
- Smoking or being around secondhand smoke, being overweight, leading a sedentary lifestyle, and not exercising
- Metabolic syndrome is a group of risk factors that can raise the chance of developing diabetes, heart disease, and stroke.
Ranges of cholesterol

Physicians use the following ranges to assess if a patient has excessive cholesterol, according to the National Heart, Lung, and Blood Institute:
Less than 200 milligrams per deciliter (mg/dl) of total cholesterol is ideal.
200–239 mg/dl is borderline high; 240 mg/d or higher is high.
Ideal LDL cholesterol levels are below 100 mg/dl.
Near or above the ideal range: 100–129 mg/dl
HDL cholesterol protects against heart disease: 60 mg/dl and higher; borderline high: 130–159 mg/dl; high: 160–189 mg/dl; extremely high: 190 mg/dl or above; medium risk: 40–59 mg/dl
Heart disease is significantly increased by levels below 40 mg/dl.
Risk elements
Although many of these indicators are changeable, some persons have risk factors that increase their chance of having high cholesterol. Among them are:
Genetics
High cholesterol may be more likely to occur in people of any age who have a family history of high cholesterol or early heart disease.
Weight
One risk factor for elevated cholesterol is obesity. Being overweight might cause HDL cholesterol to drop and LDL cholesterol to rise.
Smoking
Smoking may make high cholesterol more likely. Cigarette smoke’s carbon monoxide may lead to more cholesterol being deposited in the arteries, hardening them and increasing the risk of heart disease.
Other elements
Other risk factors for elevated cholesterol include the following:
The metabolic syndrome
chronic kidney disease
persistent inflammatory conditions like psoriasis and rheumatoid arthritis
HIV menopause before turning 40
pregnancy-related preeclampsia and a sedentary lifestyle
By narrowing the arteries, nicotine may potentially raise the risk of heart disease.
The Association Between Cholesterol Levels and Weight
In India, where our rich food is known for its aromatic biryanis, savory samosas, and delicious desserts, many people may find it difficult to control their weight and the effects it has on proper cholesterol levels. Investigating this relationship may yield priceless information that enhances our general well-being.
Overweight and Elevated Cholesterol
It is possible for extra fat, especially around the waist, to increase triglycerides and LDL (bad) cholesterol while decreasing HDL (good) cholesterol.
This imbalance increases the possibility of heart disease and stroke by causing plaque to accumulate in your arteries.
Unhealthy cholesterol levels are more likely to occur in people with greater abdominal fat.
Furthermore, inflammation can be brought on by excess body fat, especially visceral fat that surrounds organs like the liver and pancreas. Your body’s ability to control the creation and metabolism of cholesterol is impacted by this persistent inflammation, which also interferes with regular metabolic functions.
Loss of Weight and Cholesterol Levels
Does losing weight lower cholesterol, then? Yes, there are several advantages to decreasing weight, including lower cholesterol. Losing weight can decrease body fat and minimize the chance of inflammation.
High-density lipoprotein (HDL), commonly referred to as “good cholesterol,” can increase blood levels when a person loses weight. HDL cholesterol levels may return to or even exceed their initial levels once weight loss is sustained.
Triglyceride levels (around 40 mg/dl) can drop significantly with weight loss, which lowers the chance of having high levels of other lipids like cholesterol.
Insulin resistance can be reversed by weight loss combined with increased physical activity, improving the body’s capacity to control hormones and lipoproteins. This can therefore cause the liver’s amounts of free fatty acids to decrease, which will lower the levels of triglycerides and cholesterol.
Losing weight can reduce body fat and reduce the risk of inflammation. The body’s regulation of HDL cholesterol and other lipoproteins can be impacted by inflammation.
What Makes Cholesterol Dangerous?
The risks of plaque accumulation mentioned above are the primary reason cholesterol needs to be treated seriously. The blood vessels become physically constricted as the accumulation worsens, resulting in decreased blood flow and elevated blood pressure. Because of this reduced blood flow, the body’s cells and organs receive less oxygen and nutrients than they require to function correctly.
Atherosclerosis, the resultant irregularities in the arterial walls, is associated with several dangerous conditions:
Coronary heart disease: Also referred to as coronary artery disease, this ailment is brought on by plaque narrowing the veins that supply the heart. Numerous heart issues, ranging in severity from angina (chest discomfort) to heart attack or stroke, can ensue from the consequent decrease in blood flow.
Heart attack: When blood flow is severely reduced or stops entirely, a heart attack occurs. The cardiac muscle can sustain damage even if blood flow is only momentarily halted (a condition known as ischemia). The ensuing harm may be irreversible or even result in unexpected death, depending on the circumstances and the extent of the damage.
Stroke: A stroke happens when blood flow is temporarily slowed or interrupted, much like a heart attack. However, in this instance, it occurs when the brain’s blood supply is interrupted. Similar to a heart attack, the severity of a stroke depends on the area’s size and the duration of the reduction. Many times, the patient lives, but because of brain injury, they lose some body functions.
How Does Gaining Weight Affect High Cholesterol?
Unfortunately, persons who carry a lot of excess body weight also frequently have high cholesterol. For instance, foods with a lot of trans and saturated fats also frequently include a lot of cholesterol. The liver increases the quantity of cholesterol released into the bloodstream as a result of the digestive system’s processing of saturated and trans fats. This implies that gaining weight due to a high saturated fat intake will raise LDL levels much more than any rise caused by the cholesterol in the diet.
Higher triglycerides are another way that weight gain can raise cholesterol. Triglycerides, which are produced when extra calories in the form of glucose and free fatty acids are converted to these molecules, accumulate as fat tissue, starting a vicious cycle in which more fat leads to more cholesterol. Additionally, insulin resistance and extensive inflammation brought on by high triglycerides might impair the body’s ability to regulate the healthy HDL cholesterol.
The Significance of Weight Loss
It is not surprising that decreasing weight can have the opposite impact given the risk factors associated with high cholesterol and the propensity of extra body fat to exacerbate cholesterol issues. The body starts to react in a variety of ways as fat is burned during weight loss. Just reducing body fat will lower cholesterol, but it will also decrease insulin resistance and inflammation, restoring normal hormone and HDL control.
Natural Methods for Lowering Cholesterol and Losing Weight
Natural weight and cholesterol management entails lifestyle modifications that support general health. Here are a few easy and efficient methods to manage both:
Dietary Adjustments:
Weight and cholesterol levels can be greatly impacted by eating healthier meals to lower cholesterol. You can modify your diet in the following ways:
- Maintain your general health by eating a balanced diet that includes a range of nutrient-dense meals to reduce cholesterol and lose weight.
Vegetables and fruits: Packed with fiber, vitamins, and minerals, they lower LDL cholesterol.
Whole Grains: Fiber from foods like whole wheat, brown rice, and oats can help reduce cholesterol.
Lean Proteins: To cut back on saturated fat, choose fish, poultry, beans, and lentils rather than red meat. - Healthy Fats: When looking for ways to lower cholesterol, choose heart-healthy fats:
Olive oil, almonds, seeds, and avocados are good sources of monounsaturated and polyunsaturated fats. LDL cholesterol may be lowered by these lipids.
Walnuts, flaxseeds, and fatty fish (such as salmon and mackerel) are good sources of omega-3 fatty acids, which have the ability to lower triglycerides. - Reduce Trans and Saturated Fats: According to the Indian Heart Association, those with elevated LDL (bad) cholesterol levels should limit their daily consumption of cholesterol to less than 200 mg. Therefore, reducing these fats can aid in lowering cholesterol and weight:
Eat less full-fat dairy and red meat because they are heavy in saturated fats, which can boost LDL cholesterol.
Avoid using processed foods because many of them include trans fats, which raise cholesterol levels. - Increase Your Intake of Fiber: Fiber helps the body absorb less cholesterol.
Soluble fiber, which is present in fruits, beans, and oats, can lessen the amount of cholesterol that enters your system. - Limit refined carbohydrates and sugar: Lowering these can aid with cholesterol and weight management:
Stay away from sweets and sugary drinks as they might raise triglycerides and cause weight gain. Try these Fitelo weight loss drinks; they’re even good for your heart.
Select Whole Foods: Refined carbohydrates and sugary snacks are not as good as whole grains, fruits, and vegetables.
Physical activity and exercise
Sustaining a healthy weight and lowering cholesterol levels need regular exercise. Here are some pointers:
Frequent Exercise: Regular exercise improves your heart and general well-being.
Aerobic Exercise: Exercises that increase HDL cholesterol and decrease LDL cholesterol include cycling, swimming, running, and walking.
Strength training: Using resistance bands or lifting weights increases metabolism and helps people gain muscle, which helps them manage their weight.
Maintain an Active Lifestyle All Day:
Remember to incorporate body movement exercises into your everyday routine:
Take the Stairs: Try going up the stairs rather than using the elevator. It promotes heart health and aids in fat loss.
Walking is an underappreciated exercise that, if done consistently, can have a big impact on your physical health.
Stretch and Move: Every hour, take a break from sitting. To get these advantages, aim for at least 150 minutes of moderate-intensity exercise every week.
Changes in Lifestyle
Losing weight and lowering cholesterol can be long-lasting outcomes of adopting healthy lifestyle choices. Think about these modifications:
Maintaining a Healthy Weight: Heart health depends on maintaining a healthy weight.
Be mindful of your weight: To stay on track, keep a regular check on your weight.
Establish reasonable objectives: If necessary, try to lose half to one kilogram of weight per week.
Stop Smoking
Giving up smoking can lower cholesterol and promote heart health in general.
Benefits: Reducing smoking enhances heart health and HDL cholesterol.
Reduce Alcohol Consumption
Moderate alcohol consumption can help control cholesterol levels.
Moderation: While excessive drinking boosts triglyceride levels, women may benefit from up to one drink per day and males from up to two drinks per day.
Handling Stress

Effective stress management can improve your general health and cholesterol levels. Let’s learn ways to lessen stress:
Reduce Stress
Stress reduction can improve heart health and general well-being.
Use Relaxation Techniques: Deep breathing techniques, yoga, and meditation can all help reduce stress and strengthen the heart.
Keep in Touch: To promote emotional health, spend time with loved ones.
What are the best diets for reducing cholesterol?
These heart-healthy, scientifically supported diets may help you reduce weight and cholesterol.
Mediterranean
One well-liked diet for lowering cholesterol is the Mediterranean diet. It consists of:
An abundance of legumes, beans, and vegetables
seafood and fish
Fruits, nuts, healthful grains, and a little red wine.
DASH
Dietary Approaches to Stop Hypertension (DASH) was created with the express purpose of preventing hypertension. According to a 2023 evaluation, it also works well to lower triglycerides and LDL (bad) cholesterol.
The DASH diet has a lot of
vegetables, fruits, and whole grains
Dairy products with reduced fat content
Reducing total fat, particularly saturated fat, is another requirement of the diet.
TLC
The Therapeutic Lifestyle Changes (TLC) diet was created in 2005 by the National Institutes of Health (NIH) to help lower your risk of heart attack and stroke. It entails following specific dietary recommendations and exercising for 30 minutes most days of the week.
Important dietary guidelines are:
Saturated fat accounts for less than 7% of your daily calories.
Under 200 milligrams (mg) An entire day of cholesterol
Two grams (g) of plant sterols or stanols daily.
Adaptable
A vegetarian diet is the mainstay of the flexitarian diet, while certain animal products may be consumed sometimes.
The flexitarian diet consists of lifestyle suggestions rather than strict guidelines.
Increase your intake of entire grains, legumes, fruits, and vegetables.
Prioritize plant-based protein over animal-based protein.
Be adaptable and occasionally include meat and animal items.
Consume as many natural and less processed meals as possible.
Limit sweets and added sugar.
Vegan
The vegan diet eliminates all animal products, which may significantly lower cholesterol. A vegan diet includes:
Whole grains, fruits, vegetables, legumes, nuts, seeds, and items made from soy.
Which diets don’t help reduce cholesterol?
Certain diets stand out as being particularly harmful to heart health; they may emphasize a high-protein, low-carb diet that may help people lose weight, but they may also suggest foods that are known to raise cholesterol.
Keto
The ketogenic (or “keto”) diet calls for 20 to 50 grams of carbs per day, with the majority of your nutrition coming from fats and proteins. This causes your body to use ketones rather than glucose as fuel.
It’s advisable to see a healthcare provider before beginning the ketogenic diet, even though it could be safe and beneficial for certain individuals.
Atkins
As long as you stay away from items high in carbohydrates, you can consume as much protein and fat as you choose. This can result in a calorie deficit, which is a good way to lose weight. However, there may be a lot of processed meat in this diet.
Various Cholesterol Medication Types
A few examples of the different kinds of cholesterol medications that are accessible are atorvastatin, simvastatin, and rosuvastatin. To choose the best course of action, it is essential to speak with a healthcare provider as each prescription may have unique advantages and possible drawbacks.
One often prescribed Atorvastatin that successfully decreases LDL cholesterol levels and has been demonstrated to lower the risk of cardiovascular events like heart attacks and strokes is atorvastatin. The statin simvastatin, on the other hand, is also frequently given and lowers LDL cholesterol levels by inhibiting the enzyme that produces cholesterol.
A more recent Rosuvastatin that is well-known for its strong cholesterol-lowering properties is rosuvastatin. People with high cholesterol who are more likely to develop heart disease are frequently administered medication. Numerous factors, such as the person’s cholesterol levels, medical history, and general health, influence the prescription choice.
The Mechanism of Action of Cholesterol Drugs
Medication for cholesterol works by decreasing the liver’s synthesis of cholesterol and enhancing its capacity to eliminate low-density lipoprotein (LDL) cholesterol from the blood.
FAQs
Can a diet benefit in weight loss and cholesterol reduction?
Certain diets may aid in weight loss and cholesterol reduction. Plant-based diets, the Mediterranean diet, the DASH diet, and TLC diets are a few examples of these. Your liver produces the waxy, fatty material known as cholesterol.
Can HDL cholesterol levels be raised by losing weight?
A mere 1–3% weight loss may raise HDL cholesterol levels, according to another study. Familial hypercholesterolemia is the term used to describe elevated cholesterol that some people inherit.
How much weight loss is necessary to lower cholesterol?
Your cholesterol readings may improve even if you only lose 10 pounds. In one study, the levels of LDL, total cholesterol, and triglycerides were significantly lower in those who dropped at least 5% of their body weight. (The men in the study who lost 5% to 10% of their body weight fared better than the women who did the same.)
Reference:
- Gupta, N. (2024, August 12). The Link between Weight Loss and Cholesterol: Detailed guide [Video]. https://fitelo.co/weight-loss/weight-loss-and-cholesterol/
- McGowan, C. (2024, September 18). The relationship between cholesterol and weight. True You Weight Loss. https://trueyouweightloss.com/blog/the-relationship-between-cholesterol-and-weight/
- Edwards, J. M. (2023, December 20). The best diets to help you lower cholesterol and lose weight. Healthline. https://www.healthline.com/health/high-cholesterol/diet-to-lower-cholesterol-and-lose-weight#faq
- Does Cholesterol Medicine Help with Weight Loss? (2024, March 23). Cabinet Health Inc. https://cabinethealth.com/blogs/journal/does-cholesterol-medicine-help-with-weight-loss
- Sissons, B. (2021, April 29). High cholesterol and weight: What to know. https://www.medicalnewstoday.com/articles/high-cholesterol-and-weight-what-to-know#risk-factors