Putting on weight can be beneficial in some cases. However, high cholesterol and other side effects of an increased caloric budget can be detrimental to the body.
How to gain weight without raising cholesterol? Here are 5 Steps. Follow me step by step.
Step1: Avoid fast food. Although consuming fast food can be a way to gain weight, it’s often difficult to do so in a healthy way. Most fast-food establishments enhance the flavors of their foods by adding salts, fats and cholesterol.
Step2: Understand the difference between good cholesterol, or HDL, and bad cholesterol, LDL. Bad cholesterol, found in foods that contain trans fats and saturated fats, builds up in the arterial walls, eventually making them less flexible and more narrow. Good cholesterol carries lipoproteins, which can help protect against heart attacks and heart disease.
Step3: Increase your daily caloric budget, but do so with healthy foods. Consume nuts, especially walnuts, almonds and pistachios, as well as low-fat dairy products. Choose foods high in omega-3 fatty acids, such as tuna, salmon, avocado, whole-grain foods and bran, and a variety of fruits and vegetables. Consume meats and foods that are high in protein but low in cholesterol, such as buffalo meat, chicken and venison. Other high-protein foods include egg whites, beans and legumes. By eating more calories than you burn, you will naturally gain weight. And by eating healthy foods, you may not increase bad cholesterol levels.
Step4: Eat three meals every day and snack often, in addition to drinking more fluids. Avoid drinks or snacks that are full of sugar or fat-laden. Instead, find options that are healthy, such as 100 percent fruit juice, milk, and granola or protein bars.
Step5: Follow an exercise regimen and stick to it. Work toward building mass and trimming fat instead of losing weight overall. To do this, focus on weight training as opposed to high-impact cardio workouts. To implement an effective resistance-training schedule, meet with a professional or set your own goals and work toward them.