Diet Meal Plan For High Cholesterol – You are here: Home / Evidence-Based Nutrition Articles / Ask an RDN / Cholesterol Lowering Meal Plan – Foods That Lower Your Cholesterol
Note: In the spirit of keeping things fresh here on the blog, today starts a new series, Ask the RDN. My goal is to make Shaw’s Simple Swaps the resource you turn to for solid, nutritional information.
Diet Meal Plan For High Cholesterol
Can you direct me to a place that can tell me the top 10, ideally, good and bad cholesterol foods? I’m thinking of really trying to do something to get under 200 besides exercising more and losing weight.
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Great question! I can promise you, you are not alone in feeling this way. I’m sure there are many other readers in your boat, so first, it’s comforting to know you’re not alone.
Fortunately, there really aren’t good and bad foods. Of course there are foods that are better for you that you should focus on consuming daily, and others that should be enjoyed more sporadically.
So, how do we avoid the widespread misconceptions and focus on the best-for-you foods that will help you get on that right path.
The beauty of nutrition science and results is that they are ever-changing. This is both surprising and confusing at the same time.
High Cholesterol Diet Plan And Meal Suggestions
As a nutrition professional, if it’s hard for me to get the message out of these news headlines at times, then I can only imagine how hard it must be for you.
Lucky for both of us, the verdict is out on the relationship between dietary cholesterol and blood cholesterol levels (or at least for now)!
The 2015 Dietary Guidelines for Americans (DGA) eliminated the 300mg/day limit of dietary cholesterol based on findings indicating “no appreciable association between dietary cholesterol intake and serum cholesterol.”
It is important to note that our bodies (miracles that they are) actually produce enough cholesterol to sustain our needs. So, technically you don’t need a cholesterol-lowering meal plan because we don’t need nutrients from any diet! But, that’s beside the point, we eat food, so we should know what to eat, right?!
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However, because cholesterol is found in animal-based foods, many people who consume large amounts of animal products in their diets often have high levels of dietary cholesterol.
Okay, now that we have that on the table, here’s a sample cholesterol-lowering meal plan for you so you can make the best choices for you.
I will not let you sit! Here’s how I use the recipes here on the blog to help make this cholesterol-lowering meal plan easier if you’re my client.
Don’t forget—exercise and being physically fit are still very important to continue raising that HDL number. Vary your workouts as your body gets used to repetitive motion. Instead of hopping on a stationary bike, give it a whirl: go for a jog, a jog or a skate! Your diet affects your cholesterol. To lower your cholesterol, limit foods high in saturated fat and avoid foods with trans fats. These foods 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 nutrients you need to lead an active, vibrant life.
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Yes, what you eat can affect the amount of cholesterol circulating in your blood. Cholesterol is a fatty substance that your body needs to function. Your liver produces enough cholesterol to support 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 excess and unnecessary, like adding sand to the beach. That being said, your diet only affects 20% to 30% of your blood cholesterol.
There are certain foods that cause your “bad” cholesterol (LDL) levels to be higher than normal. On the other hand, other foods can help lower your LDL levels. Knowing which foods to eat and which to avoid can help manage your cholesterol levels and reduce your risk of heart disease.
The major dietary source of cholesterol (called dietary cholesterol) is animal products. These include meat, cheese 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 elevated bad cholesterol. It just so happens that many foods high in cholesterol also contain unhealthy fats.
Tactics To Reduce Cholesterol Quickly
Some ingredients help lower your LDL cholesterol. The main thing to know is soluble fiber. This is a form of fiber that is soluble in water. Soluble fiber binds to bile (which contains cholesterol) and removes it from your body with waste. Aim for 10 to 25 grams of soluble fiber per 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’re not checking the nutrition label. Learning how much saturated fat is in some of your regular foods can help you find ways to cut back.
You may 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 provides recommended limits based on how many calories you need each day.
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Keep in mind that these limits 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, nutritionists warn that getting too caught up in the numbers may 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 it to your diet in moderation (up to four tablespoons per day). Other foods with saturated fat that you want to keep in your diet include avocados and walnuts.
The important thing is looking at the food source. It’s okay if you go slightly over the recommended limits of saturated fat if the fat is coming from otherwise healthy foods. When in doubt, talk to a nutritionist to learn which sources of saturated fat you should eliminate and which you can moderate.
Trans fat is a combination of liquid vegetable oil and hydrogen. Traditionally, fast food and processed foods were the main sources of trans fat in people’s diets. This is because these foods contain partially hydrogenated oils, which get trans fat through the production process. However, in 2018, the US Food and Drug Administration (FDA) banned the use of partially hydrogenated oils in food.
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While this is good news, it doesn’t mean that fast food and processed foods are harmless. They may 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 reach healthy cholesterol levels with your diet, it’s important to eat foods that include a balance of:
Eat small snacks, and be careful which ones you choose. Aim for breakfast low in saturated fat, sugar and sodium. Here are some good options for healthy snacks and recommended 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. Watch the 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.
Juicing For High Cholesterol
One way to get a treat that’s low in sugar and low in fat is to experiment with healthy dessert recipes in the kitchen. Many recipes have little or no sugar yet still taste great.
Cooking at home helps you control your diet. But just because something is home cooked doesn’t mean it’s healthy or good for your cholesterol levels. Keep these tips in mind to support your healthy eating plan. Your provider or dietitian can also provide you with many more tips.
The TLC diet is part of the Therapeutic Lifestyle Changes (TLC) program. This is a three-part program aimed at lowering your cholesterol through diet, physical activity and weight management. The US National Institutes of Health created this program in 1985, and some people still follow it today.
But there is a problem. This diet is very low in total fat and high in carbohydrates, as recent research shows. Therefore, it can increase your blood sugar and triglyceride levels, especially if you are not eating the healthy type of carbohydrates.
What Is The Mediterranean Diet?
Nutritionists recommend the Mediterranean diet instead as a heart-healthy eating plan. This plan helps you manage your cholesterol levels while also helping many other aspects of your health. If you follow the Mediterranean diet, you will:
The main thing is to look
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