Diet Plan For Lowering Cholesterol – You are here: home / Evidence-Based Nutrition Articles / Ask the RDN / Cholesterol Lowering 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 your go-to resource for solid nutritional information.
Diet Plan For Lowering Cholesterol
Can you direct me to some places that can tell me the top 10, in ideal order, good and bad cholesterol foods? I’m thinking of trying to do something to get below 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 too, so at first, it’s sometimes comforting to know you’re not alone.
Fortunately, there is actually no good and bad food. There are definitely better-for-you foods that you should focus on consuming daily, and others that should be enjoyed sporadically.
So, how about we avoid the dichotomous thinking that goes on and focus on better-for-you foods that will help you get on the right path.
The beauty about nutritional science and discovery is that they are always changing. This is both amazing but confusing at the same time.
Low Cholesterol Diet Plan For Beginners
As a nutrition professional, if it’s challenging for me at times to find the message from those 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)!
The 2015 Dietary Guidelines for Americans (DGA) raised the limit of 300mg/day of dietary cholesterol based on findings that showed “no significant relationship between dietary cholesterol consumption and serum cholesterol”.
It is important to note that our body (the miracle of it) actually produces enough cholesterol to support our needs. Hence, technically you don’t need a Cholesterol Lowering Meal Plan because we don’t need nutrients from anyone’s diet! But, that’s besides 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 diet often have a high cholesterol intake.
Okay, now that we’ve got that on the table, here’s a sample Cholesterol Lowering Meal Plan for you so you can make the best choice for you.
I won’t leave you hanging! Here’s how I would use the recipes here on the blog to help with this cholesterol lowering meal plan if you were my client.
Don’t forget— exercise and being physically fit is still very important to keep increasing those HDL numbers. Vary your workouts as your body gets used to the repetitive movements. Instead of jumping on a stationary bike, shake again: go for a walk, Jog or skate! Have you every 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 (over 200 pounds) and had an ambitious training schedule with Bob Harper. So the portions here are big, and lots of protein.
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If you’re smaller than Craig or want to lose weight, simply reduce portion sizes at meals, enjoy one or two daily snacks and ditch the protein powder in your morning smoothie.
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!
To make a protein smoothie, puree 1 cup of unsweetened almond milk, 1 scoop of protein powder (hemp, pea or whey), 1 small container of nonfat Greek yogurt, 1/2 banana, 1 cup of your favorite fruit (fresh or frozen), and 3 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 prepared oatmeal topped with 2 tablespoons chopped walnuts and berries.
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Make a protein smoothie. Make a Greek yogurt parfait by layering 1 cup of plain, reduced-fat Greek yogurt with 2 tablespoons of granola and 1/2 cup of chopped fruit, then drizzle on 1 tablespoon of honey.
Make a protein smoothie. On the side, top 1 slice of whole wheat toast with 2 tablespoons of mashed avocado and 1 to 2 tablespoons of roasted peanuts.
Make a protein smoothie. On the side, toast 1 whole grain English muffin. Stuff with 3 scrambled egg whites, sliced tomatoes and 1 slice of low-fat cheese. Enjoy with your choice of ketchup, hot sauce or salsa.
Fill 1 whole grain tortilla wrap with 1 cup black beans, plenty of vegetables, 1/4 cup reduced fat shredded cheese and salsa. Enjoy the crunchy carrots on the side.
Diet Plan To Lower Cholesterol And Lose Weight
Toss 2 cups of cooked whole wheat spaghetti with 1 teaspoon of toasted sesame oil. For the sauce, mix 1 teaspoon of natural peanut butter, 4 teaspoons of low-sodium vegetable broth, 4 teaspoons of low-sodium soy sauce, 1 to 2 teaspoons of rice wine vinegar and an optional dash of hot sauce. Toss the sauce with the noodles and garnish with optional scallions and chopped vegetables (like 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 of steamed edamame in the pod.
Prepare an omelet with 1 whole egg and 3 egg whites. Stuff with a favorite vegetable combination and an option for 2 tablespoons of cheese. Enjoy with 1 slice of whole wheat toast.
Toast 1 slice of wheat bread and top with 2 tablespoons of mashed avocado and a sprinkle of pepper, salt and fresh lemon or orange juice.
Prepare Cauliflower Steak using the recipe found here. Serve with 1 cup cooked quinoa and 1 cup edamame in the pod.
Foods That Lower Cholesterol
Enjoy 2 to 3 slices of any thin-crust veggie pizza (frozen, restaurant or homemade). For a homemade version with sweet potato skins use the recipe here or try this version with cauliflower skins.
Prepare Baked Asian Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grains.
Enjoy 2 cups of canned or homemade vegetarian chili. For the homemade version, use the recipe found here. Top with optional 1/4 cup shredded reduced-fat cheddar and/or nonfat plain Greek yogurt.
Prepare Buffalo Tempe “Wings” using the recipe found here. Serve with mixed greens topped with 1/2 cup cooked quinoa, 1/2 cup chickpeas and 2 spoons of vinaigrette or make Quinoa-Chickpea Tabbouleh using the recipe found here.
Safe And Natural High Cholesterol Diet Chart For Lower Cholesterol
Top 3 portabella mushrooms with sauce and low fat cheese. Serve with 2 cups of lentils, split beans or black bean soup.
Serves 2 veggie burgers, each on half a whole wheat bun (1 hamburger bun total). Serve with kale chips made using the recipe here. Your diet affects your cholesterol. To lower your cholesterol, limit foods that contain saturated fat and avoid foods that contain 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 nutrients you need for an active and healthy 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 produces enough cholesterol to support your body’s processes. So, you don’t need to get it from food (and it’s not an important nutrient). The cholesterol you get from your diet is excessive and unnecessary, like adding sand to the beach. That said, your diet only affects about 20% to 30% of the cholesterol in your blood.
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There are certain foods that cause your “bad” (LDL) cholesterol levels to rise higher than normal. On the other hand, other foods can help lower your LDL levels. Knowing which foods to eat and which foods to avoid can help you manage your cholesterol levels and lower your risk of heart disease.
Pinto Beans May Help Lower Cholesterol
The main nutritional source of cholesterol (called dietary cholesterol) is animal products. This includes meat, cheese and dairy products.
When it comes to lowering your cholesterol levels, research shows that it’s not dietary cholesterol that we need to worry about. On the other hand, two types of unhealthy fats – saturated fat and trans fat – are the cause of bad cholesterol. It just happens that many foods high in dietary cholesterol can also contain unhealthy fats.
Some ingredients help lower your LDL cholesterol. What is important to know is soluble fiber. This is a water-soluble form of fiber. Soluble fiber binds to bile (which is made up of cholesterol) and is eliminated through your 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:
Best Foods That Help Lower Cholesterol
Your body needs some saturated fat to be healthy. But it can be easy to eat too much if you don’t check 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 win no more than 5%
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