Dietary Cholesterol Busters

0
91

Some foods help to reduce cholesterol level and we call these foods cholesterol busters. So it is important to choose a healthy diet that is low in saturated fat. Knowing a little about dietary fats and certain foods for low cholesterol helps you a lot in making smart choices. You can control your cholesterol level by limiting foods like red meat, the number of egg yolks that you eat and by adjusting full-fat dairy products.

 

Foods that Lower Cholesterol Fast:

Foods that Lower Cholesterol Fast
Foods that Lower Cholesterol Fast

Plants do not contain cholesterol and are usually low in saturated fats so vegetables and other plant-based foods can help regularly in diet lower cholesterol. Here is the list of cholesterol diet food list.

  • Porridge
  • Oat-bran
  • Oat breakfast cereals
  • Bread made with 50% oat flour or oat bran
  • Oatcakes
  • Pearl barley
  • Baked beans
  • Adzuki beans, black beans, black-eyed peas, butter beans, cannellini beans, chickpeas, kidney beans, lima beans, navy beans, pinto beans, split peas, white beans
  • Red lentils, green lentils
  • Vegetables rich in soluble fiber such as okra, citrus fruits, turnip, sweet potato, and mango
  • Unsalted soya nuts (also called roasted edamame beans)
  • Soya alternative to milk
  • Soya alternative to yogurt
  • Soya mince/chunks
  • Tofu
  • Almonds, pistachios, walnuts, pecans, cashews, peanuts (always unsalted)

Foods that Increase Cholesterol:

Foods that Increase Cholesterol
Foods that Increase Cholesterol

Eating too much saturated fat increases cholesterol level. So that’s why we should limit the number of foods that we eat that are high in saturated fats such as,

  • Butter
  • Ghee
  • Hard margarine
  • Lard, dripping and goose fat
  • Fatty meat and meat products such as sausages
  • Full fat cheese, milk, cream and yogurt
  • Coconut and palm oils and coconut cream

All the foods that are made from these can increase your cholesterol level so try to avoid foods that are mentioned in the list.

Fruits and Vegetables that Lower Cholesterol:

Fruits and Vegetables that Lower Cholesterol
Fruits and Vegetables that Lower Cholesterol

Cholesterol is a serious and major risk factor for developing heart disease. But simple dietary changes can help you reduce cholesterol levels. Fruits and vegetables contain phytosterols and cholesterol-like substances known to reduce serum cholesterol.

  1. Cabbage is rich in powerful antioxidants. It can help you to a great extent to lower your cholesterol level.
  2. Blueberries contain more antioxidants than any other fruit. They can help prevent high cholesterol.
  3. Apples, Grapes, Strawberries and Citrus Fruits are rich in pectin that is a type of soluble fiber that lowers LDL. Quercetin, present in black grapes, prevents bad cholesterol (LDL) from clogging your arteries.
  4. Soya Beans are naturally low in saturated fats and helps lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol.
  5. All nuts are rich in vegetable protein, fiber, healthy unsaturated fats, Vitamin E, magnesium, potassium, and natural plant sterols.

7 Day Meal Plan to Lower Cholesterol:

Managing your blood cholesterol level is important for a healthy heart. You can lower your cholesterol level by following this one-week low cholesterol diet plan.

 

Breakfast Lunch Dinner Snack
Day 1 ·         1 cup oatmeal

·         Topped with 2 Tbsp walnuts

·         1 tsp honey

·         1 medium banana

·         1 cup nonfat milk

·         1 2-oz. whole-wheat tortilla

·         Topped with 1 cup shredded lettuce

·         ½ cup diced tomato

·         1 cup salt-free canned black beans

·         ¼ cup diced avocado

·         ¼ cup shredded reduced-fat cheese

·         2 Tbsp salsa

·         1 cup quinoa

·         1 cup broccoli

·         1 tsp olive oil

·         1 cup lettuce, tossed with 1 tsp olive oil

·         vinegar to taste

·         3½ oz. grilled salmon

·         ½ cup cantaloupe cubes

·         1 oz. whole-wheat pretzels with 2 tsp unsalted peanut

·         butter 2 Tbsp

·         raisins 3 ⁄4 cup

·         plain light or nonfat yogurt

Day 2 ·         1 cup shredded-wheat cereal

·         Top with 1 cup blueberries,

·         2 Tbsp slivered almonds

·         1 cup non-fat milk

·         1 whole-wheat pita filled with ½ cup sliced cucumber

·         ½ cup shredded carrots

·         3 oz. tuna salad (made with canned tuna in water mixed with 2 Tbsp light mayonnaise)

·         1 cup nonfat milk

·         1 cup whole-wheat couscous; mix with 1 Tbsp pine nuts

·         1½ cups steamed green beans and pearl onions

·         3½ oz. chicken breast; brush with 1 tsp olive oil

·         Then top with lemon slices and fresh herbs before grilling 1 apple

·         Quesadilla made with 2 corn tortillas and ¼ cup shredded reduced-fat cheese melted

·         1 orange

Day 3 ·         2 slices whole-wheat toast spread with 2 tsp unsalted peanut butter

·         2 tsp all-fruit jam

·         ½ grapefruit

·         1 cup non-fat milk

·         1 cup whole-wheat spaghetti; top with ½ cup low-sodium

·         Pasta sauce made with additional 2 oz. ground turkey (browned)

·         ½ cup broccoli, sautéed in 1 tsp olive oil

·         Cappuccino made with 1 cup non-fat milk

·         1 cup brown rice

·         1½ cup mixed Asian vegetable stir-fried with ½ cup tofu cubes in 1 tsp peanut oil

·         ½ tsp sesame oil

·         ½ cup pineapple chunks, canned in juice

·         3 graham-cracker squares

·         1 banana

·         1 Tbsp unsalted cashews

·         1 cup nonfat milk

Day 4 ·         1 2-oz. whole-wheat tortilla top with 1 oz. fresh mozzarella cheese

·         1 diced tomato

·         ¼ cup diced avocado

·         2 slices whole-wheat bread with 3 oz. roast turkey breast, lettuce, tomato

·         1 Tbsp light mayonnaise

·         1 cup carrot sticks

·         3 ⁄4 cup plain light or non-fat yogurt with 1 Tbsp walnuts

·         Pasta-bean salad with 1 cup whole-wheat macaroni

·         3 cups lettuce and mixed raw vegetable

·         1 ⁄3 cup each salt-free canned chickpeas,

·         kidney beans, and cannellini beans

·         2 tsp olive oil

·         vinegar and fresh herbs to taste 1 cup cantaloupe cubes

·         Mix 3 cups air-popped popcorn with 3 Tbsp raisins and 3 Tbsp unsalted peanuts

·         1 cup non-fat milk

Day 5 ·         1 cup oat-ring cereal top with 1 cup fresh or frozen peaches (sliced)

·         2 Tbsp chopped walnuts

·         1 cup non-fat milk

·         1 whole-wheat pita filled with ½ cup grilled red pepper

·         ½ cup diced tomato

·         ½ cup salt-free canned chickpeas

·         2 Tbsp tahini (sesame sauce)

·         Cappuccino made with 1 cup non-fat milk

·         1 cup quinoa; mix with 1 Tbsp pine nuts

·         1 medium baked sweet potato

·         ½ cup steamed green beans

·         3½ oz. baked trout

·         3 graham-cracker squares

·         3 ⁄4 cup plain light or nonfat yogurt with 1 sliced medium banana

·         1 Tbsp unsalted peanuts

Day 6 ·         3 ⁄4 cup plain light or non-fat yogurt

·         ½ cup low-fat granola

·         1 cup blueberries

·         2 Tbsp slivered almonds

·         2 slices whole-wheat bread with 2 oz. roast turkey breast

·         2 ⁄3 oz. sliced fresh mozzarella cheese

·         3 Tbsp guacamole, lettuce, and tomato

·         1 cup carrot and celery sticks Latte made with 1 cup non-fat milk

·         1 cup whole-wheat pasta top with 1½ cups broccoli

·         cauliflower, and zucchini sautéed in 2 tsp olive oil

·         3½ oz. lean ground beef (browned)

·         ½ cup cantaloupe cubes

·         1 oz. whole-wheat pretzels

·         2 Tbsp unsalted peanut butter

·         1 apple

·         1 cup non-fat milk

Day 7 ·         2 slices whole-wheat toast

·         1 orange

·         1 egg scrambled in a non-stick pan

·         1 cup non-fat milk

·         1 diced tomato

·         1 cup whole-wheat macaroni top with ½ cup chopped red pepper

·         ½ cup broccoli florets

·         2 oz. grilled chicken breast

·         2 tsp olive oil

·         vinegar to taste

·         3 ⁄4 cup plain light or non-fat yogurt

·         1 cup brown rice

·         1 cup cooked carrots

·         3½ oz. roast pork loin top with 2 Tbsp mango salsa

·         ½ grapefruit

·         3 cups air-popped popcorn

·         1 cup grapes

·         2 Tbsp unsalted peanuts

·         Cappuccino made with 1 cup non-fat milk

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here