Healthy Diet Plan For Cholesterol – Have you considered trying a vegetarian diet? 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 plan with Bob Harper. So the portions here are large, with lots of protein.
If you’re smaller than Craig or want to lose weight, simply lighten up on portion sizes at meals, enjoy one or two daily snacks, and leave out protein powder in your morning smoothie.
Healthy Diet Plan For Cholesterol
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!
Diet Plan To Lower Cholesterol And Lose Weight
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 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 you can enjoy 2 hard-boiled eggs or 4 egg whites.
Make protein smoothie. On the side, enjoy 1 cup of prepared oatmeal topped with 2 tablespoons of chopped walnuts and 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-wheat toast with 2 tablespoons of mashed avocado and 1 to 2 tablespoons of toasted peanuts.
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Make protein smoothie. On the side, toast 1 whole grain English muffin. Fill with 3 scrambled egg whites, sliced tomato and 1 slice of low-fat cheese. Enjoy with your choice of ketchup, hot sauce or salsa.
Fill 1 whole-wheat tortilla wrap with 1 cup black beans, lots of veggies, 1/4 cup reduced-fat shredded cheese, and salsa. Enjoy crispy carrots on the side.
Toss 2 cups cooked whole wheat spaghetti with 1 teaspoon toasted sesame oil. For 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 an optional dash of hot sauce. Toss sauce with noodles and garnish with optional scallions and chopped vegetables (such as cucumber and baby carrots). Season with pepper and sprinkle on optional red pepper flakes. Serve hot, cold or at room temperature. On the side you can enjoy 1 cup of steamed edamame in the pod.
Prepare omelette with 1 whole egg and 3 egg whites. Fill with any preferred vegetable combination and optional 2 tbsp cheese. Enjoy with 1 slice of wholemeal toast.
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Toast 1 slice of wholemeal bread and top with 2 tablespoons of mashed avocado and an optional sprinkling of pepper, salt and fresh lemon or lime juice
Prepare 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.
Prepare Baked Asian Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grains.
The Mediterranean Diet And Cholesterol
Enjoy 2 cups of canned or homemade vegetarian chili. For a homemade version, use the recipe here. Top with an optional 1/4 cup of shredded low-fat cheddar and/or fat-free plain Greek yogurt.
Prepare 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 Chickpea Tabbouleh using the recipe found here.
Top 3 portabella mushrooms with sauce and low-fat cheese. Serve with 2 cups lentils, split peas, or black bean soup.
Serve 2 veggie burgers, each on half a whole grain bun (1 hamburger bun total). Serve with kale chips made according to the recipe here. Of course, drugs like statins can lower cholesterol. But following a heart-healthy diet like the eating plan or adding statin medications can lower your cholesterol even more. Down shoots LDL (bad) cholesterol as well
Easy Food Swaps To Help Lower Cholesterol
On men and women who had reduced their cholesterol by an average of 20% via statins, and adding the diet and exercise program to their lives dropped cholesterol by an additional 19% in just three weeks.
Has shown that a healthy lifestyle can help clear up virtually all of the lifestyle-related problems that damage your arteries, not just cholesterol, but also high blood sugar
Here’s another big plus of this meal plan to lower cholesterol. It is likely to help you lose excess weight. It is essential for heart health because weight loss itself has been shown to reduce cholesterol levels.
You’ll lose weight on the program because it emphasizes regular exercise and an eating plan that does a good job of filling you up on food, but not calories. Hunger is never a problem. Or, as Longevity Center guests often say, “I had no idea I could eat so much and lose weight at the same time.” It is called low calorie density eating.
Lowering Cholesterol Naturally
Foods proven to lower blood cholesterol are whole foods that are naturally rich in fiber, especially soluble fiber.
Soluble fiber forms a gel that helps bind cholesterol in the gut and prevents its re-absorption in the body. There is less cholesterol that ends up in the blood, which means lower cholesterol for you.
Beans are the stars of this cholesterol-lowering meal plan. And with the huge variety of beans now available, from fancy heirlooms to good old pintos, you’ll never run out.
Eating a cup of beans each day, such as kidney, navy, pinto, black, chickpea or butter beans, can lower cholesterol by as much as 10% in six weeks. A review
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Of 26 studies recently found that one serving of beans a day was associated with lower levels of LDL cholesterol as well as healthier arteries, especially in men.
Beans are also very good for weight loss. They help people feel full and reduce food cravings, research
“But as fabulous as beans are, don’t think that lowering cholesterol is all about a single superfood,” warns Kimberly Gomer, MS, RD, director of nutrition at the Longevity Center. “The best thing is to add
That a “portfolio” of various soluble-fiber-rich foods were incredibly successful at lowering cholesterol—as effective, in fact, as statins.
Cholesterol Diet: How Nutrition & Foods Impact Levels
In addition to BYOBBBs, other good sources of soluble fiber include: passion fruit, apples, pears, oranges, grapefruit, cantaloupe, bananas, cherries, dates, figs, grapes, pineapple, prunes, apricots, nectarines, asparagus, carrots, parsnips, spinach , squash, cabbage, string beans, kale, zucchini, turnips, broccoli and flaxseed.
“And there’s really no need to count fiber grams. If you fill half your plate with fruits and vegetables at each meal, as we teach, you are well on your way to getting enough. Add whole grains like barley and brown rice and at least one serving of beans or bean-derived foods like tofu every day and you’re there!”
Have you recently heard in the news that egg yolks are okay? “Don’t believe it,” warns Kimberly Gomer, director of nutrition and educator at “Egg yolks are
We all know that eating lean meats like skinless chicken breast is better for our hearts than fatty meats like ribs. And certainly, lean meats like white poultry and venison are part of the eating plan.
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If plant-based, protein-rich foods like tofu have turned you off in the past, you’re in for many delicious surprises.
But is your goal to lower your blood cholesterol as much as possible? Are you trying to not only stop, but reverse the buildup of plaque in your arteries?
In that case, it’s a good idea to choose plant proteins over meat most of the time. That’s because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and cholesterol in the diet. For optimal cholesterol lowering, limit lean meats to no more than once a week and to a 3.5-ounce portion or less.
Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, they are also high in soluble fiber, which lowers blood cholesterol.
Low Fat And Low Cholesterol Diet Plan
Another excellent choice is fish, especially fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel and trout. Choose at least 2 times a week. If you use canned fish, such as canned sardines, choose very low-sodium or salt-free varieties.
Omega-3-rich foods generally do not lower LDL cholesterol levels, but they may reduce cardiovascular events by reducing blood clots, lowering levels of inflammation, stabilizing heart rhythm, and/or lowering triglyceride levels.
Other types of fish do not contain as many omega 3s, but they are still good choices, preferable to land animal meat.
Salt: Lowering your salt intake won’t directly lower cholesterol, but it can help tremendously in keeping your blood pressure in check. This is important because high blood pressure is a major risk factor for heart attack and stroke.
Eating Pasta On A Low Cholesterol Diet
Industrialized foods: Similarly, industrialized, processed foods, from white flour muffins to potato chips, and high-sugar foods and beverages are not necessarily cholesterol-raising. But they can damage our arteries in a myriad of other ways, such as raising triglyceride fats, blood sugar and inflammatory levels, not to mention packing on the pounds.
Sugar: Many people don’t realize that having type 2 diabetes,
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