Diet Plan For Cholesterol Patients – Have you thought about trying a vegetarian diet? Well, this 7-day plan is the perfect way to test it out! It was originally designed for Craig Melvin, who is a big guy (more than 200 pounds) and had an ambitious training program with Bob Harper. So the portions here are big with lots of protein.
If you’re shorter than Craig or looking to lose weight, simply lighten up the portions at meals, enjoy one or two daily snacks, and skip the protein powder in your morning smoothie.
Diet Plan For Cholesterol Patients
So what’s on the menu? You guessed it… tofu, lentils, beans and “fake steak”. Try it for a week and see how you feel!
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To make a protein smoothie, puree 1 cup unsweetened almond milk, 1 tablespoon protein powder (hemp, pea, or whey), 1 small container nonfat Greek yogurt, 1/2 banana, 1 cup fruit of your choice (fresh or frozen) and 3 to 5 ice cubes optional. On the side, enjoy 2 hard-boiled eggs or 4 egg whites.
Make protein smoothie. On the side, enjoy 1 cup of prepared rolled oats, topped with 2 tablespoons of walnuts and chopped berries.
Make protein smoothie. Make a Greek yogurt parfait by layering 1 cup plain, low-fat Greek yogurt with 2 tablespoons granola and 1/2 cup chopped fruit, then drizzle with 1 teaspoon honey.
Make protein smoothie. On the side, top 1 slice of whole-grain toast with 2 tablespoons of mashed avocado and 1 to 2 tablespoons of toasted peanuts.
Diet Plan To Lower Cholesterol And Lose Weight
Make protein smoothie. On the side, toast 1 whole grain English muffin. Top with 3 scrambled egg whites, sliced tomatoes, and 1 slice of reduced-fat cheese. Enjoy with optional ketchup, hot sauce or salsa.
Fill 1 whole grain tortilla wrap with 1 cup black beans, plenty of vegetables, 1/4 cup shredded low-fat cheese, and salsa. Enjoy crunchy carrots on the side.
Mix 2 cups of cooked whole grain spaghetti with 1 teaspoon of toasted sesame oil. For the 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 a splash of optional hot sauce. Mix the sauce with the noodles and garnish with green tea and chopped vegetables (such as cucumbers and carrots). Season with pepper and optionally sprinkle with red pepper flakes. It is served hot, cold or at room temperature. On the side, enjoy 1 cup steamed edamame in pods.
Prepare the omelette with 1 whole egg and 3 egg whites. Fill with any combination of vegetables you like and the option for 2 tablespoons of cheese. Enjoy with 1 slice of whole grain toast.
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Toast 1 slice of whole wheat bread and top with 2 tablespoons of mashed avocado and, optionally, a sprinkle of pepper, salt, and fresh lemon or lime juice
Prepare the Cauliflower Roast using the recipe found here. It is served with 1 cup of boiled quinoa and 1 cup of edamame pods.
Enjoy 2 to 3 slices of any thin-crust vegetable pizza (frozen, restaurant or homemade). For a homemade version with sweet potato crust, use the recipe here or try this version with cauliflower crust.
Make Asian Baked Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grains.
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Enjoy 2 cups of canned or homemade vegetarian chili. For a homemade version use the recipe found here. Top with optional 1/4 cup shredded low-fat cheddar and/or plain nonfat Greek yogurt.
Prepare Bison 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-Nut Tabbouleh using the recipe found here.
Top 3 portabella mushrooms with sauce and reduced fat cheese. Serve with 2 cups of lentil, pea 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 the recipe here. You are here: Home / Evidence Based Nutrition Articles / Ask the RDN / Cholesterol Lowering Meal Plan – Cholesterol Lowering Foods
Day Low Cholesterol Diet Meal Plan: 1,200 Calories
Note: In the spirit of keeping things fresh here on the blog, today begins the new series, Ask the RDN. My goal is to make Shaw’s Simple Swaps your go-to resource for solid, nutritional information.
Can you direct me to a place that tells me the top 10, in ideal order, of foods with good and bad cholesterol? I’m thinking of really trying to do something to get under 200 besides exercising more and losing weight.
Great question! I can promise you that you are not the only one who feels this way. I’m sure there are many other readers in your boat, so first of all, sometimes it’s comforting to know you’re not alone.
Fortunately, there aren’t really good and bad foods. There are definitely better-for-you foods that you should focus on eating daily and others that should be enjoyed more sporadically.
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So how about we ditch our ingrained dichotomous thinking and focus on better-for-you foods that will help steer you on the right path.
The beauty of nutritional science and discoveries is that they are always changing. This is both amazing but confusing at the same time.
As a nutrition professional, if it’s sometimes a challenge for me to find the message from the headlines, then I can only imagine how difficult it must be for you.
Fortunately for both of us, the verdict is in on the relationship between dietary cholesterol and blood cholesterol levels (or at least for now)!
Vegetarian Diet: 7 Day Meal Plan To Lower Your Cholesterol
The 2015 Dietary Guidelines for Americans (DGA) raised the limit of 300 mg/day of dietary cholesterol based on findings that showed “no appreciable relationship between dietary cholesterol intake and serum cholesterol.”
It’s important to remember that our bodies (miracles that they are) actually produce enough cholesterol to support our needs. So you technically don’t need a cholesterol-lowering meal plan because we don’t really need the nutrients in our diet! But, that’s beside the point, we eat food, so we should know what to eat, right?!
However, because cholesterol is found in animal foods, many people who consume a large amount of animal products in their diet often have a high intake of dietary cholesterol.
Okay, now that we’ve got that out of the way, here’s an example cholesterol-lowering meal plan for you so you can make the best choices for you.
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I won’t leave you hanging! Here’s how I would use the recipes on the blog to facilitate this cholesterol-lowering meal plan if you were my client.
Remember – exercise and being physically fit is still VERY important to keep raising your HDL numbers. Change up your workouts as your body gets used to that repetitive motion. Instead of hopping on a stationary bike, shake it up: go for a hike, jog, or skate! Your diet affects your cholesterol. To lower cholesterol, limit foods high in saturated fat and avoid foods high in trans fat. These fats raise “bad” cholesterol (LDL). Adding more soluble fiber and plant-based foods to your diet can lower your LDL cholesterol while giving you the nutrition you need for an active and vibrant life.
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 makes enough cholesterol to support your body’s processes. So you don’t need to get it from food (and it’s not an essential nutrient). The cholesterol you gain from your diet is extra and unnecessary, like adding sand to a beach. That said, your diet only affects about 20% to 30% of your blood cholesterol.
There are certain foods that cause the level of “bad” cholesterol (LDL) to rise more than normal. On the other hand, other foods can help lower LDL levels. Knowing what foods to eat and what foods to avoid can help you manage your cholesterol levels and lower your risk of heart disease.
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The major dietary source of cholesterol (called dietary cholesterol) is animal products. These include meats, cheeses and dairy products.
When it comes to lowering cholesterol, research shows that we shouldn’t worry about dietary cholesterol. Instead, two types of unhealthy fats—saturated fats and trans fats—are the culprits behind high bad cholesterol. It just so happens that many of the foods high in dietary cholesterol may also contain these unhealthy fats.
Some ingredients help lower LDL cholesterol. The main thing to know is soluble fiber. This is a form of fiber that is soluble in water. Soluble fiber binds around bile (which is composed of cholesterol) and removes it with the body’s 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:
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Your body needs saturated fat to be healthy. But it can be easy to eat too much if you don’t check nutrition labels. Knowing how much saturated fat is in some of your regular foods can help you find ways to cut back.
You might ask, how much is too much? Aim to get no more than 5%
