Diet Plan To Lower Cholesterol And Triglycerides – Have you thought about trying a vegetarian diet? Well, this 7-day plan is the perfect way to try 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, with lots of protein.
If you’re smaller than Craig or want to lose weight, just lighten your portion sizes at meals, enjoy one or two snacks a day, and skip the protein powder in your morning smoothie.
Diet Plan To Lower Cholesterol And Triglycerides
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 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 up to 5 ice cubes as desired. On the side, enjoy 2 hard-boiled eggs or 4 egg whites.
Make a protein smoothie. On the side, enjoy 1 cup ready-made oatmeal, topped with 2 tablespoons chopped walnuts and berries.
Make a protein smoothie. Make a Greek yogurt parfait by tossing 1 cup plain, reduced-fat Greek yogurt with 2 tablespoons granola and 1/2 cup chopped fruit, then drizzling with 1 teaspoon honey.
Make a protein smoothie. On the side, place 1 slice of whole-wheat toast with 2 tablespoons of mashed avocado and 1 to 2 tablespoons of roasted peanuts.
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Make a protein smoothie. On the side, toast 1 whole wheat English muffin. Fill with 3 scrambled egg whites, chopped tomato and 1 slice of low-fat cheese. Enjoy with your choice of ketchup, hot sauce or salsa.
Fill 1 whole-wheat tortilla with 1 cup black beans, lots of veggies, 1/4 cup shredded reduced-fat cheese, and salsa. Enjoy crunchy carrots on the side.
Toss 2 cups of cooked whole wheat spaghetti with 1 teaspoon of toasted sesame oil. For sauce, mix 1 tablespoon natural peanut butter, 4 tablespoons low-sodium vegetable broth, 4 tablespoons low-sodium soy sauce, 1 to 2 teaspoons rice wine vinegar, and a dash of hot sauce of your choice. Toss the sauce with the noodles and garnish with optional onions and chopped vegetables (like cucumber and baby carrots). Season with black pepper and sprinkle on paprika of choice. Serve hot, cold or at room temperature. On the side, enjoy 1 cup steamed edamame in the pod.
Prepare an omelet with 1 whole egg and 3 egg whites. Fill with preferred combination of vegetables and optional 2 tablespoons of cheese. Enjoy with 1 slice of whole wheat toast.
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Toast 1 slice of whole wheat bread and spread 2 tablespoons of mashed avocado on top and sprinkle with pepper, salt and fresh lemon or lime juice if desired
Make Cauliflower Steak using the recipe found here. Serve with 1 cup cooked quinoa and 1 cup edamame in the pod.
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 the recipe here or try this version with a cauliflower crust.
Make Baked Asian Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grain.
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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 reduced-fat cheddar and/or nonfat plain Greek yogurt.
Make 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 and chickpea tabbouleh using the recipe found here.
Top 3 portabella mushrooms with sauce and low-fat cheese. Serve with 2 cups of lentil, pea or black bean soup.
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Serve 2 veggie burgers, each on half a whole wheat bun (1 hamburger bun total). Serve with kale chips made according to the recipe here. High levels of cholesterol—especially “bad” LDL—are associated with an increased risk of heart disease (
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Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can reduce your risk of heart disease.
A review of 26 randomized controlled trials found that eating 1/2 cup (100 grams) of legumes per day was effective in lowering “bad” LDL cholesterol by an average of 6.6 mg/dl, compared to not eating legumes (
Summary Legumes such as beans, peas, and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.
They are a rich source of monounsaturated fat and fiber, two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol (5).
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In one study, overweight and obese adults with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who did not eat avocados (
An analysis of 10 studies found that substituting avocados for other fats was associated with lower total cholesterol, LDL, and triglycerides (7).
They are very high in monounsaturated fats. Walnuts are also rich in a plant-based variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (8).
Almonds and other nuts are especially rich in L-arginine, an amino acid that helps your body produce nitric oxide. This, in turn, helps regulate blood pressure (8,
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What’s more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the intestines.
Calcium, magnesium and potassium, also found in nuts, can reduce blood pressure and the risk of heart disease.
In an analysis of 25 studies, eating 2-3 servings of nuts per day reduced “bad” LDL cholesterol by an average of 10.2 mg/dl (
Eating a daily serving of nuts is associated with a 28% lower risk of fatal and non-fatal heart disease (8).
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Summary Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.
In one large, 25-year study of adults, those who ate the most unfried fish were the least likely to develop metabolic syndrome, a cluster of symptoms including high blood pressure and low “good” HDL levels (
In another large study of older adults, those who ate tuna or other broiled or broiled fish at least once a week had a 27% lower risk of stroke (
Keep in mind that the healthiest ways to cook fish are steaming or steaming. In fact, fried fish may increase your risk of heart disease and stroke (
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Fish is a staple of the Mediterranean diet, which has been extensively researched for its heart-healthy benefits (
Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein (
Summary Oily fish offers high levels of omega-3 fatty acids and is associated with a reduced risk of heart disease and stroke.
In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. The benefits are even greater when people eat more servings—up to seven—of whole grains a day (
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Whole grains keep all parts of the grain intact, providing them with more vitamins, minerals, plant compounds and fiber than refined grains.
Summary Whole grains are associated with a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.
It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.
A type of soluble fiber called pectin lowers cholesterol by up to 10%. Found in fruits including apples, grapes, citrus fruits and strawberries (
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Berries also contain bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are especially rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol (22).
Summary Fruits can help lower cholesterol and improve heart health. This is largely due to its fiber and antioxidants.
It may seem too good to be true, but research supports claims that dark chocolate and cocoa can lower “bad” LDL cholesterol (
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They had a reduction in “bad” LDL cholesterol of 0.17 mmol/l (6.5 mg/dl). Their blood pressure also went down and their “good” HDL cholesterol went up (
Cocoa and dark chocolate also seem to protect the “bad” LDL cholesterol in your blood from oxidizing, which is a major cause of heart disease (
Therefore, you should use only cocoa or choose dark chocolate with a cocoa content of 75–85% or more.
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Summary The flavonoids in dark chocolate and cocoa may help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.
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Studies show that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol—although the latter effect is less strong (27,
Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies have used aged supplements—which are considered more effective than other garlic preparations (
Summary Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other risk factors for heart disease.
An analysis of 35 studies linked soy foods to reduced “bad” LDL and total cholesterol, as well as increased “good” HDL cholesterol (
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