Low Cholesterol Diet Plan
Warning: It is recommended to seek the assistance of a registered dietician and doctor to devise a proper nutrition plan for trying to decrease the bad cholesterol in your diet. This plan will help you bring up ideas with them to discuss.
If you have been diagnosed with high (LDL) cholesterol levels, then it is time for you to switch over to a low cholesterol diet plan. A low cholesterol diet plan, as the name suggests, simply refers to a diet program that has been designed to minimize the level of overall cholesterol that circulates in the blood. The low cholesterol diet plan usually consists of food items low in saturated fats and bad cholesterol. Many leading organizations such as the American Heart Association and National Cholesterol Education Program have devised specialized diet programs to lower high blood cholesterol and minimize the risk of coronary heart disease.
According to the American Heart Association, the key to combat heart diseases and stroke is to intake low cholesterol, heart healthy diet that includes high fiber foods, whole grain items and fruits and vegetables. It further advocates you to make necessary alterations in the lifestyles by avoiding tobacco smoke and incorporating healthy exercise programs. Likewise, the National Cholesterol Education Program’s TLC (Therapeutic Lifestyle Changes) is suitable for anyone who wants to lower LDL cholesterol levels while shedding off the unwanted weight.
In fact, observing a low cholesterol diet is not only beneficial to lower bad LDL (bad cholesterol) and elevate HDL (good cholesterol) but also to trim your excess weight and ensure the health of your heart as well as overall body.
What foods should be included in low cholesterol diet plan?
Majority of low cholesterol diet plans advise you to include food items that are low in saturated fat and high in soluble fiber. Among the food items that can be included in your low cholesterol diet plan are:
Foods low in saturated fat
Foods high in soluble fiber
Foods high in complex carbohydrates
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Brown rice
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Cereals
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Pasta
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Potatoes
Nuts rich in monounsaturated, polyunsaturated fats, phytonutrients, antioxidants and Omega-3
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Almonds
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Hazelnuts
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Pistachios
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Pine nuts
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Pecans
Soy Products
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Soy nuts
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Soy milk
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Soy flour
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Tofu
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Tempeh
Other low cholesterol food items
What foods should be avoided in a low cholesterol diet plan?
The following high cholesterol food items should be strictly avoided when you are observing a low cholesterol diet plan.
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Butter
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Cheese
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Margarine
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Salad Dressing
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Vegetable Oil
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Cream
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Sugary Foods
Cooking Options to Lower Cholesterol
For best results, it is recommended to opt for any of these cooking options when you observe a low cholesterol diet plan.
Effective Tips for Low Cholesterol Diet Plan
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Intake to five to seven servings of a variety of vegetables and fruits per day
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Include whole grain food items in your diet program
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Use low fat dairy products instead of full fat dairy products
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Use canola oil and olive oil as substitute for hydrogenated vegetable oil
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Limit the consumption of food items that are high in calories
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Limit the consumption of foods with high content of saturated fat and trans fat including fatty meats, hydrogenated vegetable oils, egg yolks and tropical oils
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Drink plenty of water, i.e. at least six to eight glasses of water per day
Exercise and Low Cholesterol Diet Plan
Along with the intake of food items that is low in cholesterol, it is vital to add healthy exercise programs in your daily regimen to derive best results from your low cholesterol diet plan. If you don’t have time to go to the gym, then indulge in your favorite activity that can serve as both fun and exercise, such as:
Sample Low Cholesterol Meal Plan
Breakfast
Oats with low fat milk and sliced banana
Snack
Orange or Nectarine
Lunch
Sandwich with Peanut butter or Tomato sandwich with skim cheese
Snack
Apple or Strawberries
Supper
Grilled chicken (skinless) served with salad and egg free mayonnaise |
