Low Cholesterol Diet Food List

Low Cholesterol Diet Food List – Have you ever thought about trying a vegan diet? Well, this 7-day plan is the perfect way to try it out! It was originally designed for Craig Melvin, who was a big guy (200+ pounds) and had a big training schedule with Bob Harper. So the portions here are big, lots of protein.

If you’re smaller than Craig or trying to lose weight, just lighten the portions at meals, snack once or twice a day, and skip the protein powder in your morning smoothie.

Low Cholesterol Diet Food List

So what’s on the menu? You guessed it…tofu, lentils, beans and “mock steak”. Try it for a week and see how you feel!

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To make a protein shake, combine 1 cup unsweetened almond milk, 1 tablespoon protein powder (hemp, pea, or whey), 1 cup nonfat Greek yogurt, 1/2 banana, 1 cup of your favorite fruit (fresh or frozen), and 3 Mix until 5. ice cubes optional. Enjoy 2 hard-boiled eggs or 4 egg whites on the side.

Make a protein shake. On the side, enjoy 1 cup of prepared oatmeal topped with 2 tablespoons of chopped nuts and berries.

Make a protein shake. Make a Greek yogurt parfait by layering 1 cup low-fat Greek yogurt with 2 tablespoons granola and 1/2 cup chopped fruit, then top with 1 teaspoon honey.

Make a protein shake. 1 slice of wholemeal toast with 2 tablespoons of mashed avocado and 1 or 2 tablespoons of roasted peanuts on the side.

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Make a protein shake. 1 whole grain English muffin on the side. Top with 3 omelet whites, sliced ​​tomatoes, and 1 slice of low-fat cheese. Enjoy with ketchup, hot sauce, or optional salsa.

Fill 1 whole-grain tortilla wrap with 1 cup black beans, plenty of greens, 1/4 cup reduced-fat shredded 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 the sauce, combine 1 tablespoon natural peanut butter, 4 teaspoons low-sodium vegetable broth, 4 teaspoons low-sodium soy sauce, 1-2 teaspoons rice wine vinegar, and optional hot sauce. Mix the sauce with the noodles and garnish with optional scallions and chopped greens (like cucumber and baby carrots). Season with pepper and sprinkle with optional red pepper flakes. Serve hot, cold or at room temperature. Enjoy 1 cup steamed edamame on the side.

Prepare the egg yolk with 1 whole egg and 3 egg whites. Top with any favorite vegetable combination and an option for 2 tablespoons of cheese. Enjoy with 1 slice of whole grain toast.

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Toast 1 slice whole-wheat bread and garnish with 2 tablespoons mashed avocado and optional pepper, salt, and fresh lemon or lime juice.

Prepare Cauliflower Steak according to the recipe given here. Serve in pods with 1 cup cooked quinoa and 1 cup edamame.

Enjoy 2-3 slices of any thin crust veggie pizza (frozen, restaurant or homemade). For a homemade version with sweet potato crust, use the recipe here or try this version with cauliflower crust.

Make Asian Baked Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grains.

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Enjoy 2 cups of canned or homemade vegetable chili. For a homemade version, use the recipe found here. Top with optional 1/4 cup low-fat cheddar and/or nonfat Greek yogurt.

Make Buffalo Tempeh Wings using the recipe found here. Serve with mixed greens tossed with 1/2 cup cooked quinoa, 1/2 cup chickpeas, and 2 tablespoons vinaigrette, or make quinoa-pea tabbouleh using the recipe found here.

Top 3 portabella mushrooms with salsa and low-fat cheese. Serve with 2 cups of lentil, pea or black bean soup.

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Eating Pasta On A Low Cholesterol Diet

Changing the foods you eat can lower your cholesterol and improve the armada of fats floating around in your bloodstream. The best way to achieve a low-cholesterol diet is to include foods that lower LDL, the harmful cholesterol-carrying particle that contributes to atherosclerosis that clogs arteries.

Different foods lower cholesterol in different ways. Some provide soluble fiber that binds cholesterol and its precursors in the digestive system and removes them from the body before they enter the bloodstream. Some give you polyunsaturated fats that directly lower LDL. And some contain plant sterols and stanols, which prevent the body from absorbing cholesterol.

1. Oatmeal. An easy first step to lowering cholesterol is to eat a bowl of oatmeal or cold oatmeal like Cheerios for breakfast. This gives you 1 to 2 grams of soluble fiber. Add a banana or strawberry for another half gram. Current dietary guidelines recommend 20-35 grams of fiber per day, with at least 5-10 grams coming from soluble fiber. (The average American earns half that amount.)

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains help reduce the risk of heart disease, primarily through the soluble fiber they provide.

Foods That Lower Cholesterol

3. Beans. Beans are especially rich in soluble fiber. They also take some time to be digested by the body, which means that you will feel full longer after eating. This is one of the reasons why beans are a healthy food for people trying to lose weight. With so many choices—from green beans and beans to lentils, chickpeas, black-eyed peas, and more—and so many ways to prepare them, beans are a very versatile food.

5. Nuts. A ton of research shows that eating almonds, walnuts, peanuts, and other tree nuts is good for the heart. Eating 2 ounces of walnuts per day can lower LDL by 5%. Nuts contain additional nutrients that protect the heart in other ways.

6. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, etc. instead of butter, lard, or oil in cooking or at the table can help lower LDL.

7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

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8. Foods enriched with sterols and stanols. Sterols and stanols from plants increase the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They are also available as supplements. Taking 2 grams of plant sterols or stanols per day can lower LDL cholesterol by about 10%.

9. Shade. Eating soy and foods made from it, such as tofu and soy milk, has been considered an effective way to lower cholesterol. Analysis suggests the effect is more modest: Eating 25 grams of soy protein per day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

10. Oily fish. Eating fish two to three times a week can lower LDL in two ways: replacing meat with saturated fat, which raises LDL, and providing omega-3 fats, which lower LDL. Omega-3 lowers blood triglycerides and protects the heart by helping to prevent heart rhythm disturbances.

11. Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons of psyllium per day, found in Metamucil and other laxatives, provide about 4 grams of soluble fiber.

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When it comes to investing money, experts recommend building a diverse portfolio of investments instead of putting all your eggs in one basket. The same goes for eating to lower cholesterol. Adding a variety of cholesterol-lowering foods in different ways works better than focusing on one or two.

A mostly vegetarian “diet portfolio of cholesterol-lowering foods” significantly lowers LDL, triglycerides, and blood pressure. Dietary staples include plenty of fruits and vegetables, whole grains instead of highly refined ones, and mostly plant-based proteins. Add margarine enriched with plant sterols; oats, barley, psyllium, okra and eggplant, all rich in soluble fiber; soy protein; and whole almonds.

Of course, switching to a cholesterol-lowering diet requires more attention than taking a statin every day. This usually means expanding the types of food you put in your basket and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol and avoids the risk of muscle problems and other side effects that plague some people who take statins.

A diet rich in fruits, vegetables, beans and nuts is good for the body in addition to lowering cholesterol. Keeps blood pressure under control. It helps the arteries to be flexible and responsive. It is good for bones and digestive system, vision and mind.

Foods To Eat To Lower Cholesterol

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