Sample Lower Cholesterol Diet Plan
If your heart is under the looming shadow of high cholesterol, then a lower cholesterol diet-plan is what you should chart out, to keep that “heart of your health” sound and ticking for a long time to come.
The bad fat – not a heartiest prospect – Why, lower cholesterol diet plan?
The bad cholesterol of the blood is associated with a certain type of lipids or lipoproteins called the LDL. Low density lipoproteins or the LDL are fat-dense with less of proteins, which tend to deposit on the walls of blood vessels such as the arteries. Over a period of time, this can lead to plaque formation, which later manifests into atherosclerosis and coronary heart diseases. The human body system needs fat but in the way of HDL or high density lipoproteins, which also termed the “good cholesterol”.
If you have high cholesterol, it becomes imperative that you figure out a diet plan to lower cholesterol.
Here are a few tips on a diet plan to lower cholesterol
The basic principle behind a lower cholesterol diet plan is to reduce fat-intake and increase the nutrition profile of your diet, in the way of fiber and vitamin-rich foods that would help lower cholesterol.
So let us sketch out a diet plan to lower cholesterol, meal-wise
• Breakfast: Breakfast is that meal of the body which should give you sustainable energy. So a power-packed breakfast that can also help reduce cholesterol can be: whole grain cereals sprinkled with nuts such as almonds; or whole grain bread toast with egg whites.
Sandwiches made of lean meat (skinless meat, poultry etc) with 60% reduced fat margarine are also a healthy breakfast option. Citrus fruits and high-pectin fruits such as grapes, plums, apples, and cranberries, red currants, and gooseberries etc can be added to your diet as they have good cholesterol-lowering effects.
• Lunch: Include fish such as tuna, mackerel and salmon and others in the category, which are rich in omega 3 fatty acids; in your diet plan to lower cholesterol. Research has revealed that omega 3 fatty acids can help to decrease LDL and increase HDL.
For vegetarians green leafy vegetables along with egg plant preferably steamed or grilled with minimal fat is a great idea for veggie lunch.
You can also include poultry foods(skinless) with lean meat. But ensure that your method of cooking the meat is healthy and not be pan-fried or deep-fried in oil. Steaming, broiling and grilling with least amount of fat is ideal for a low cholesterol diet plan.
Fruits fresh or canned along with low-fat or fat-free yoghurt can also be eaten as dessert.
• Snacks or Supper: You can make a healthy crunch for your snacks that would help you with the diet plan to lower cholesterol. Unsalted nuts such as almonds, walnuts are a healthy snack. Sunflower seeds, flax seeds can also help a good deal in lowering cholesterol along with soy products such as tofu or soy burgers, which are good fighters against cholesterol.
• Dinner: Dinner as a part of the diet plan to lower cholesterol can be similar to lunch except that if you want to make it light you could include salads with lettuce and some leafy vegetables can be tossed in a low-fat dressing. You can pep up your salad with healthy nuts (walnuts, almonds) or even sunflower seeds.
Including low-calorie fruits whipped with low-fat cream or in milk-shakes (skimmed milk) can prove to be a filling dessert.
With the ideas mentioned above on diet-plan to lower cholesterol, you can build your own food pyramid with variations, the one, which would pulsate with a healthy heart!