Diet Sheet For Lowering Cholesterol – Cholesterol is often marked as something very dangerous. But did you know that your body really needs cholesterol and it isn’t that bad?
Cholesterol is an integral component of healthy cells in your body. It is a waxy substance – called a lipid – that moves in your body through your blood. Cholesterol helps form cell membranes protect the contents of every cell in your body. It is also used in the production of bile which is important for the digestive process. In addition, your body needs cholesterol to produce vitamin D as well as certain hormones.
Diet Sheet For Lowering Cholesterol
Your liver produces the optimal amount of cholesterol your body needs for these functions. However, the food you eat also contributes to cholesterol production. This means that depending on what you eat, there can be excess cholesterol in your body and this can cause health problems. Keep reading to learn more about how the foods you eat affect your cholesterol levels, the dangers of high cholesterol, and how to lower cholesterol through your diet.
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As you know, your body produces all the cholesterol it needs. When you eat a diet rich in foods that also increase cholesterol production, you pose a threat to your health. In general, meat, dairy, and foods high in saturated and trans fats can cause high cholesterol levels.
When this happens, the amount of cholesterol moving through your bloodstream increases dramatically. Cholesterol can form deposits on artery walls, restricting blood flow. Over time, this contributes to high blood pressure. In some cases, these deposits can detach from artery walls and form blood clots, leading to a heart attack or stroke.
While high cholesterol can be hereditary, most cases are caused by unhealthy lifestyle choices, preceded by an unhealthy diet, that cause cholesterol levels to rise. Since it does not show prominent symptoms, the best way to detect high cholesterol is to have regular check-ups. If you have this condition, the first step to lower cholesterol is to manage your diet.
Eating a bowl of oatmeal or chilled oat cereal like Cheerios for breakfast is a simple first step to lowering your cholesterol. It provides 1-2 grams of soluble fiber. Add some bananas or strawberries to add half a gram. Current nutrition recommendations call for consuming 20 to 35 grams of fiber per day, at least 5 to 10 of which should be soluble fiber.
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Whole grains like barley Barley and other whole grains, including oats and oat bran, may reduce your risk of heart disease, mainly because of the soluble fiber they provide . This is one of the best foods to avoid cholesterol. Bean
Especially rich in soluble fiber are legumes. Furthermore, they take longer for the body to process, prolonging the time you feel full and satisfied after eating. Beans are beneficial as a food for people trying to lose weight. Beans are particularly adaptable as there are many different varieties, from navy and kidney beans to lentils, garbanzos, black-eyed peas, and more.
The soluble fiber in these two low-calorie vegetables is amazing. This is considered one of the foods that help lower cholesterol.
Stanols and sterols obtained from plants prevent the body from absorbing cholesterol from foods. Businesses are adding them to anything from granola bars and margarine to chocolate and orange juice. They can also be purchased as dietary supplements. You can reduce your LDL cholesterol by 10% by consuming 2 grams of plant sterols or stanols per day. These are considered cholesterol-lowering foods.
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In addition to being a great source of plant-based protein, legumes help lower LDL or bad cholesterol levels. To enjoy this benefit, incorporate ½ cup of cooked beans into your diet every day. Since they contain a large amount of soluble fiber, legumes also help keep you fuller for longer.
You must add nuts to your cholesterol-lowering diet plan because they are rich in both fiber and healthy fats. More importantly, they help reduce cholesterol levels (LDL or bad cholesterol). To get the maximum benefit from nuts, eat them raw and with no added salt.
Consuming dark chocolate and cocoa not only lowers bad cholesterol or LDL but also boosts good cholesterol or HDL. Furthermore, studies have found that cocoa and dark chocolate prevent the oxidation of bad cholesterol in your body. This is great because the oxidation of LDL has been linked to heart disease.
You don’t have to eliminate all oils from your cholesterol diet. In fact, consuming healthy fats such as extra virgin olive oil can help you control your cholesterol. Rich in monounsaturated fatty acids, extra virgin olive oil is said to lower bad cholesterol and increase good cholesterol.
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Now that you know about a few cholesterol-lowering foods, here’s a low-cholesterol diet plan. Following such a plan in the long run has the potential to bring measurable results.
1 bowl of brown rice with spinach, corn, broccoli and stir-fried tofu with your choice of sauce
To reduce your risk of heart disease and cholesterol, the AHA recommends reducing your intake of saturated and trans fats.
Limiting your consumption of the following options, which are high in saturated and trans fats, can help lower “bad” cholesterol levels. Here are some bad things
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Remember that cholesterol can have serious effects, from type 2 diabetes to a host of cardiovascular diseases. Therefore, it is important that you regularly consult your doctor if you have high cholesterol or are at risk for it. Your doctor can not only diagnose your condition, but can also create a low-cholesterol diet for your specific requirements.
Consider using Bajaj Finserv Health to find a specialist and stay one step ahead of high cholesterol. You can book doctor appointments at your convenience, online or in person, and even receive discounts and offers from partner healthcare facilities.
Please note that this article is for informational purposes only and Bajaj Finserv Health Limited (“BFHL”) does not accept any responsibility for the views/advice/information expressed/given by writer/reviewer/initiator. This article should not be considered a substitute for any medical advice, diagnosis or treatment. Always consult a trusted physician/qualified healthcare professional to assess your medical condition. The above article has been reviewed by a qualified physician and BFHL is not responsible for any damages to any information or services provided by any third party. Have you ever 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, a big guy (over 200 pounds) and an ambitious workout schedule with Bob Harper. So the portions here are huge, with lots of protein.
If you’re shorter than Craig or are looking to lose weight, simply increase your portion sizes, enjoy a daily snack or two, and skip the protein powder in your morning smoothie.
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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 unsweetened almond milk, 1 tablespoon protein powder (hemp, pea, or whey), 1 small can of fat-free Greek yogurt, 1/2 banana, 1 cup of your favorite fruit (fresh or frozen) and 3 to 5 ice cubes of your choice. On the side, enjoy 2 hard-boiled eggs or 4 egg whites.
Make protein smoothies. Alternatively, enjoy 1 cup of prepared oatmeal with 2 tablespoons chopped walnuts and berries.
Make protein smoothies. Make a Greek yogurt parfait by layering 1 cup of plain, low-fat Greek yogurt with 2 tablespoons of granola and 1/2 cup of chopped fruit, then drizzling with 1 tablespoon of honey.
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Make protein smoothies. On the side, 1 slice of whole-grain toast with 2 tablespoons of grated butter and 1 to 2 tablespoons of roasted peanuts.
Make protein smoothies. On the side, bake 1 whole grain English muffin. Stuff 3 scrambled egg whites, sliced tomatoes, and 1 slice of low-fat cheese. Enjoy with ketchup, hot sauce or optional salsa.
Fill 1 packet of whole grain tortillas with 1 cup of black beans, a variety of vegetables, 1/4 cup of low-fat 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 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 dash of hot sauce of your choice. select. Drizzle sauce over noodles and garnish with optional scallions and chopped vegetables (like cucumbers and young carrots). Season with pepper and sprinkle with optional red pepper. Serve hot, cold or room temperature. Besides, enjoy 1 cup of edamame steamed in the shell.
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Prepare an omelet with 1 egg and 3 egg whites. Stuff with any preferred vegetable combination and optionally for 2 tablespoons cheese. Enjoy with a slice of whole grain bread.
Toast 1 slice whole grain bread and top with 2 tablespoons grated butter and sprinkle with pepper, salt and fresh lemon or lime juice of your choice
Prepare the Cauliflower Steak according to the recipe found here. Serve with 1 cup of cooked quinoa and 1 cup of edamame in the shell.
Enjoy 2 to 3 slices of any thin crust vegetarian pizza (frozen, restaurant or homemade). For a homemade version with sweet potato skins, use the recipe here or try this version with cauliflower crust.
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Make Asian Grilled Tofu according to the recipe found here. Serve with grilled broccoli and 1 cup of cooked cereal.
Enjoy 2 cups
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