Cholesterol Lowering Foods Diet Plan – Have you thought at all about trying a vegetarian diet? Well this 7 day plan is the perfect way to test it! It was originally designed for Craig Melvin, who is a big guy (over 200 pounds) and had an ambitious training schedule with Bob Harper. So the portions here are big, with lots of protein.
If you’re smaller than Craig or looking to lose weight, lighten the serving sizes at meals, enjoy one or two daily snacks and skip protein powder in your morning smoothie.
Cholesterol Lowering Foods Diet Plan
So what’s on the menu? You guessed it…tofu, lentils, beans, and “mock steak.” Try it for a week and see how you feel!
How Do Vegetarian Diets Affect Cholesterol Levels?
To make a protein smoothie, puree 1 cup unsweetened almond milk, 1 scoop protein powder (hemp, pea or whey), 1 small container nonfat Greek yogurt, 1/2 banana, 1 cup fruit of choice (fresh or frozen), and 3 to 5 ice cubes optional. On the side, enjoy 2 hard boiled eggs or 4 egg whites.
Make a protein smoothie. On the side, enjoy 1 cup of oatmeal prepared with 2 tablespoons of walnuts and chopped berries on top.
Make a protein smoothie. Make a Greek yogurt parfait by layering 1 cup plain, lower-fat Greek yogurt with 2 tablespoons granola and 1/2 cup chopped fruit, then drizzle with 1 teaspoon honey.
Make a protein smoothie. On the side, top 1 slice of whole grain toast with 2 tablespoons of mashed avocado and 1 to 2 tablespoons of roasted peanuts.
How To Lower Cholesterol Naturally
Make a protein smoothie. On the side, toast 1 whole grain English muffin. Stuff with 3 scrambled egg whites, sliced tomato and 1 slice of reduced fat cheese. Enjoy with ketchup, hot sauce or salsa.
Fill 1 whole grain tortilla wrap with 1 cup black beans, lots of vegetables, 1/4 cup shredded cheese and salsa. Enjoy crunchy carrots on the side.
Toss 2 cups of cooked whole grain spaghetti with 1 teaspoon of toasted sesame oil. For sauce, mix 1 tablespoon natural peanut butter, 4 teaspoons low-sodium vegetable broth, 4 teaspoons low-sodium soy sauce, 1 to 2 teaspoons rice wine vinegar and an optional dash of hot sauce. Toss the sauce with noodles and garnish with optional scallions and chopped vegetables (such as cucumber and baby carrots). Season with pepper and sprinkle on optional red pepper flakes. Serve hot, cold or room temperature. On the side, enjoy 1 cup steamed edamame in the pod.
Prepare an omelet with 1 whole egg and 3 egg whites. Stuff with any preferred combination of vegetables and the option for 2 tablespoons of cheese. Enjoy with 1 slice of whole grain toast.
Easy Food Swaps To Help Lower Cholesterol
Toast 1 slice of whole grain bread and top with 2 tablespoons of mashed avocado and an optional sprinkling of pepper, salt and fresh lemon or lime juice
Prepare a Cauliflower Steak using the recipe found here. Serve with 1 cup cooked quinoa and 1 cup edamame in the cod.
Enjoy 2 to 3 slices of any thin crust vegetarian pizza (frozen, restaurant or homemade). For a homemade version with a sweet potato crust use this recipe or try this version with a cauliflower crust.
Prepare Baked Asian Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grains.
Cholesterol And Low Carb Diets: Guide
Enjoy 2 cups of canned or homemade vegetarian chilli. For a homemade version use the recipe found here. Top with 1/4 cup shredded reduced-fat cheddar and/or plain nonfat Greek yogurt.
Prepare Buffalo Tempeh “Wings” using the recipe found here. Serve with mixed greens topped with 1/2 cup cooked quinoa, 1/2 cup chickpeas and 2 tablespoons vinaigrette or make Quinoa-Chickpea Tabbouleh using the recipe found here.
The 3 best portabella mushrooms with reduced fat sauce and cheese. Serve with 2 cups lentils, split peas or black bean soup.
Serve 2 veggie burgers, each on half a whole grain bun (1 hamburger bun total). Serve with kale chips made using this recipe. Your diet affects your cholesterol. To lower your cholesterol, limit foods high in saturated fat and avoid foods with trans fat. These fats raise your “bad” cholesterol (LDL). Adding more soluble fiber and plant-based foods to your diet can lower your LDL cholesterol while also giving you the nutrition you need for an active, vibrant life.
Homeopathy Diet Plan For Cholesterol: What To Eat And What To Avoid
Yes, what you eat can affect the amount of cholesterol circulating in your blood. Cholesterol is a waxy substance that your body needs to function. Your liver produces enough cholesterol to maintain your body’s processes. Therefore, you do not need to get it from food (and it is not an essential nutrient). The cholesterol you get from your diet is extra and unnecessary, like adding sand to a beach. That said, your diet only affects about 20% to 30% of the cholesterol in your blood.
There are certain foods that cause your “bad” cholesterol (LDL) level to rise higher than normal. On the other hand, other foods can help lower your LDL level. Knowing which foods to eat and which foods to avoid can help you manage your cholesterol levels and reduce your risk of heart disease.
The main dietary source of cholesterol (called dietary cholesterol) is animal products. These include meats, cheeses and dairy products.
When it comes to lowering your cholesterol levels, research shows that it’s not dietary cholesterol that we should be worried about. Instead, two types of unhealthy fats – saturated fat and trans fat – are the culprits behind high bad cholesterol. It just so happens that many of the foods that are high in dietary cholesterol can also contain these unhealthy fats.
High Cholesterol Diet Plan: What To Eat & Avoid — Eat This Not That
Certain ingredients help lower your LDL cholesterol. The main one to know is soluble fiber. This is a type of fiber that is soluble in water. Soluble fiber binds around bile (which contains cholesterol) and removes it with your body’s waste. Aim for 10 to 25 grams of soluble fiber a day. Ask your provider what amount is best for you based on your calorie needs.
Saturated fat is a type of fat that is solid at room temperature. Common sources of saturated fat include:
Your body needs some saturated fat to be healthy. But it can be easy to eat too much if you don’t check nutrition labels. Learning how much saturated fat is in some of your usual foods can help you find ways to cut back.
You might wonder, how much is too much? Aim to get no more than 5% to 6% of your daily calories from saturated fat. The chart below offers suggested limits based on how many calories you need each day.
Ways To Eat Your Way To Lower Cholesterol
Remember that these ranges are suggestions, not hard and fast rules. Focusing too much on numbers and strict limits can lead to disordered eating habits, such as orthorexia. Also, dietitians warn that getting too caught up in the numbers can cause you to eliminate some foods that are actually more healthy than harmful.
For example, olive oil contains some saturated fat, but its health benefits make it worth adding to your diet in moderation (up to four tablespoons a day). Other foods with saturated fat that you want to keep in your diet include avocados and walnuts.
The key is to look at the food source. It’s okay for you to go slightly over the suggested ranges for saturated fat if the fat comes from foods that are otherwise healthy. When in doubt, talk to a dietician to learn which sources of saturated fat you should eliminate and which you can keep in moderation.
Trans fat is a combination of liquid vegetable oil and hydrogen. Traditionally, fast foods and processed foods have been major sources of trans fats in people’s diets. That’s because those foods contain partially hydrogenated oils, which gain trans fat through the manufacturing process. However, in 2018, the US Food and Drug Administration (FDA) banned the use of partially hydrogenated oils in food.
Heart Healthy Cookbook For Beginners: 1000 Day Simple Low Sodium & Low Fat Recipes To Lower Your Blood Pressure, Cholesterol Levels And Live Longer. Including A 28 Day Meal Plan For Balanced Meals By Joanna
While that’s good news, it doesn’t mean that fast foods and processed foods are harmless. They can be high in saturated fat. Also, they may still contain trans fat due to their cooking method (such as frying). Your body does not need any trans fat. It harms your body, and its food sources have no health benefits. Therefore, it is best to avoid it completely, if possible.
When trying to achieve healthy cholesterol levels with your diet, it is important to eat meals that contain a balance of:
Eat snacks sparingly, and be careful about the ones you choose. Aim for snacks that are low in saturated fat, sugar and sodium. Here are some good options for healthy snacks and suggested portion sizes:
Be careful when buying low-fat snacks or desserts at the store. Many of these treats are low in fat but high in sugar. Keep an eye on sugar content and talk to your healthcare provider about how much sugar is okay for you to eat. This is especially important if you have a history of high blood sugar or diabetes.
The Protein Power Diet: Low Carb, High Protein Diet Plan
One way to get a low sugar and low fat treat is to experiment in the kitchen with healthy dessert recipes. There are many recipes with little or no sugar, but they still taste great.
Cooking at home helps you manage your diet. But just because something is home cooked doesn’t mean it’s healthy or good for your cholesterol levels. Remember these tips to cook in ways that support your healthy eating plan. Your provider or dietitian can do that
