What Are Some Sample Meals For A Person With High Cholesterol?

Saturday, January 22, 2022 8:38:56 AM

What Are Some Sample Meals For A Person With High Cholesterol?

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What Does a 1-Day Low-Cholesterol Diet Meal Plan Look Like? - EatingWell

High cholesterol levels are one of the many factors that increase your risk for heart disease. In this heart-healthy meal plan to lower your cholesterol, we map out seven days of meals and snacks to jump-start a healthy lifestyle change. You can blame a mix of genetics, diet and lifestyle for your high cholesterol. When we talk about lowering your cholesterol, we are referring to LDL cholesterol, which is often referred to as "bad cholesterol.

HDL, or "good cholesterol," takes circulating fat to your liver to be processed, so it's less likely to build up in your arteries. Although genetics can play a role in your LDL numbers, it's important to look at factors that you have the ability to control. Higher body weight, lack of exercise, smoking and nutrition can all play a role. Unfortunately, high cholesterol is a silent disease, which means it has no symptoms. The only way to know if you have high cholesterol is to get a blood test from a medical provider.

The side effects of high cholesterol can be serious because it builds up in our arteries as plaque, which limits blood flow to vital organs. High cholesterol can lead to chest pain, stroke or heart attack if untreated. High cholesterol levels are often treated with a combination of prescription medication and diet and lifestyle changes. These healthy eating tips can help to lower your cholesterol to a safe level with or without the use of medication, depending on your individual needs.

When you combine these basic high-cholesterol diet guidelines with other healthy lifestyle habits, like exercising daily, not smoking and drinking less alcohol, you'll see your health improve and cholesterol levels return to a healthy range even faster. Though it sounds backward, foods high in dietary cholesterol such as shrimp and eggs don't actually seem to raise our body's cholesterol levels.

To lower your cholesterol, limit foods with saturated fats like red meat, processed meats such as hot dogs and sausage, and cheese and other high-fat dairy items and instead, go for leaner white meat like chicken and turkey and plant-based protein options like tofu and beans , and switch over to low-fat dairy products. Additionally, you'll want to include more heart-healthy fats from foods like salmon, avocados, olive oil, nuts and seeds, which help to improve cholesterol levels. A step that can have an even larger impact on lowering cholesterol levels is eliminating foods made with hydrogenated fats and partially hydrogenated fats also known as trans fats , which are highly processed fats commonly found in shelf-stable baked foods and processed peanut butter that are associated with increased risk for heart disease, type 2 diabetes and Alzheimer's disease.

The FDA has banned food manufacturers from adding trans fats as of January , but still check ingredient lists and avoid products with hydrogenated or partially hydrogenated fats listed. Increasing your fiber intake can help lower your cholesterol. We do this for you in the meal plan below-every day of the plan contains about 30 grams of fiber, which is the recommended daily amount. Most of us know that fiber plays an important role in keeping our digestive systems moving along, but it can also lower cholesterol by binding to the fat in our gut, which prevents our body from absorbing it.

Good sources of fiber are fruits and vegetables, whole grains like oatmeal and brown rice , as well as beans and lentils. By eating more whole foods , like fruits, vegetables, whole grains, beans and lentils, nuts and seeds and other healthy fats, there will be less room for the not-as-healthy foods that can increase cholesterol levels or contribute to other heart-related issues. Foods ad drinks containing excess sodium and added sugars can lead to high blood pressure and weight gain, both of which are precursors to heart disease. If your diet largely consists of healthy whole foods, then those times when you're really craving a juicy steak or that doughnut will have less of an impact.

One serving is 12 ounces of beer, three ounces of wine or 1. So, what can you eat? If not eaten to an excess, the foods you can eat include lean sources of protein, whole fruits, vegetables and whole grains. Also, include high-fiber foods to help lower the level of triglycerides. Foods shown to be very beneficial are foods containing the omega-3 fatty acids.

This fatty acid helps to reduce triglyceride levels. Fish contains the highest amount of omega-3 so choose fish such as cod, salmon, mackerel, halibut, tuna and sardines. Other sources of omega 3 are walnuts, cabbage, cauliflower and Brussels sprouts. Fish oil supplements will also provide omega-3 and contain other vitamins like vitamins A, B1, B2, C and D.

But, fish supplements should be taken under the guidance of a physician to avoid possible side effects. For breakfast eat whole fruit, whole grains and lean protein. A sample meal would be an apple or orange, oatmeal spiced with cinnamon and a hard-boiled egg. Not an oatmeal lover? How about a vegetarian omelette? Or, if you are in a hurry, a protein shake meal replacement drink. Just be aware of any sugar that might be in your drink. More and more restaurants are making this option available. But be sure to stay away from the bread and cracker basket.

Complete your day with a three-course meal consisting of a cup of bean soup, a green salad, grilled salmon and asparagus. Need some dessert? Try a refreshing fruit sorbet, such as watermelon or strawberries. If you need something warm, baked apples or poached pears may be perfect for you. Although a high triglycerides diet may, at first, seem limiting, you will surely be amazed that there are so many delicious foods that you can still eat and enjoy.

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