Diet to lower bad cholesterol

Diet to lower bad cholesterol

The diet plan to lower bad cholesterol is very easy to carry. Today you have all the details to lower cholesterol and lose weight.

What is cholesterol?

Cholesterol is a waxy, fat-like substance that is found in all body cells. Your liver produces cholesterol and some foods like meat and dairy. Your body needs some cholesterol to function properly. However, too much cholesterol in the blood increases the risk of developing arterial diseases.

What is LDL and HDL?

There are two main types of cholesterol: LDL cholesterol (bad cholesterol) and HDL cholesterol (good cholesterol):

LDL means low density lipoproteins. It is called “bad” cholesterol because a high level leads to an accumulation of cholesterol in the arteries.
HDL stands for high density lipoproteins. It is called “good” cholesterol because it carries cholesterol from other parts of your body into the liver. Your liver will then remove cholesterol from your body.

How can high LDL levels increase my risk of coronary artery disease and other diseases?

 Atherosclerosis - due to bad cholesterol

If you have high LDL levels, it means that you have too much LDL cholesterol in your blood. This additional LDL forms plaque together with other substances. The plaque forms in your arteries; This is a condition called arteriosclerosis.

Coronary artery disease occurs when there is plaque in the arteries of the heart. The arteries harden and narrow, which slows or blocks the flow of blood to your heart. Since your blood supplies oxygen to the heart, this means that your heart cannot get enough oxygen. This can lead to angina pectoris (chest pain) or, with complete blood flow, a heart attack.

How do I recognize my LDL level?

A blood test can measure your cholesterol levels including LDL. When and how often you should do this test depends on age, risk factors, and family history. The general recommendations are:

For people under 19 or younger:

The first test must be between 9 and 11 years old
Children must be tested again every 5 years
In some children, this test can be done from the age of 2 if the family has high cholesterol, heart attack, or stroke.

For people over 20 years:

Younger adults should be tested every 5 years
Men from 45 to 65 years and women from 55 to 65 years should have it every 1 or 2 years.

What can affect my LDL level – bad cholesterol?

Factors that can affect your bad cholesterol include:

Diet Saturated fat and cholesterol in the foods you eat increase blood cholesterol.
Weight Obesity tends to raise LDL levels, lower HDL levels, and increase total cholesterol.
Physical activity A lack of physical activity can lead to weight gain, which can increase the LDL level.
Smoking Smoking cigarettes reduces HDL cholesterol. Because HDL helps remove LDL from the arteries, lower HDL can result in higher LDL levels.
Age and gender As women and men get older, they raise their cholesterol levels. Before menopause, women have lower cholesterol levels than men of the same age. After the menopause age, LDL levels tend to increase in women.
Genetics Your genes partly determine how much cholesterol your body produces. High cholesterol levels can occur in families. For example, familial hypercholesterolemia (FH) is an inherited form of blood cholesterol.
Medicines There are certain medications, including steroids, blood pressure medication, and anti-HIV / AIDS medication that can raise your LDL levels.
Other medical conditions Diseases such as chronic kidney disease, diabetes and HIV / AIDS can lead to increased cholesterol levels.
Running Certain breeds can have an increased risk of high cholesterol. For example, African Americans tend to have higher HDL and LDL cholesterol levels than white ones.

What should my LDL level be?

With LDL cholesterol, the lower values ​​are better because a high LDL level can increase the risk of coronary artery disease and related problems:

LDL cholesterol level (bad)

Less than 100 mg / dL – optimal values

100-129 mg / dL – almost optimal / above optimal

130-159 mg / dL – Upper limit

160-189 mg / dL – high

190 mg / dl and above – very high

How can you lower cholesterol?

There are two ways to lower LDL cholesterol:

The first way is to make changes in the therapeutic lifestyle (TLC). TLC comprises three points:

Heart-healthy eating A heart-healthy eating program limits the amount of saturated and trans fat that you eat. Some diet plans that can lower cholesterol include dieting therapeutic lifestyle changes and the DASH diet plan.
Weight control If you are overweight, weight loss and a weight loss diet can reduce bad LDL cholesterol.
Physical activity Everyone should exercise regularly (usually 30 minutes, but every day).
The second way to lower bad cholesterol is:

Pharmacological treatment. If lifestyle changes alone don’t help lower cholesterol adequately, you may also need to take medication. There are different types of cholesterol lowering medications, including statins (see your doctor). The drugs work in different ways and can have different side effects. Ask your doctor about the right medication for you. You should continue to make lifestyle changes when taking medications to lower cholesterol.

Diet to lower bad cholesterol and weight

With this meal plan, you get everything you need to lower cholesterol and lose weight.

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Many people ask: “Why concern yourself with diets? If I can only reduce my cholesterol level with pills. ”

Sure, drugs like statins can lower cholesterol. But follow a healthy heart diet as the nutritional plan we have outlined. You can lower cholesterol even further.

Diet plan to lower bad cholesterol

This menu plan for lowering cholesterol focuses on four main goals, which we call goals, and the diet for lowering bad cholesterol with a 5-day menu.

Goal # 1 | Diet plan to lower cholesterol

Maximizes the intake of foods that lower blood cholesterol.

Foods that have been shown to lower blood cholesterol are whole foods that are inherently high in fiber, especially soluble fiber.

What is soluble fiber?

Soluble fiber forms a kind of gel that helps bind cholesterol in the intestine, preventing its reabsorption in the body. Therefore, there is less cholesterol that ends up in the blood, which means lower cholesterol for you.

 Food that lowers bad cholesterol
Foods that are particularly high in soluble fiber are:

Beans (also known as legumes) such as lentils, peas, beans, beans, black beans, red beans, pinto beans, etc.
Yams (sweet potatoes)
oats
barley
Berry
Brussels sprouts

Remember beans beans beans

Beans are superstars in soluble fiber … all beans, from lentils to pintos.

If you eat a cup of beans such as beans, pinto beans, black beans, chickpeas or green beans daily, cholesterol levels can be reduced by up to 10% in six weeks. A review 7 out of 26 studies recently found that one serving of beans a day is associated with lower levels of bad LDL cholesterol and healthier arteries, especially in men.

Beans are also very good for losing weight. According to research, 8 they help people feel fuller and reduce their craving for food 8.

No magic tricks

But as fabulous as beans, I don’t think lowering cholesterol is one superfood. It’s best to add lots of foods to your eating plan to help lower bad cholesterol.

Variety of foods to lower bad cholesterol

In fact, scientists have repeatedly found that a range of different foods rich in soluble fiber have been incredibly effective in lowering cholesterol levels, as effectively as statins.

Other good sources of soluble fiber and foods to lower bad cholesterol are:

Passion fruit, apples, pears, oranges, grapefruits, melons, bananas, cherries, dates, figs, grapes, pineapples, plums, apricots, nectarines, nectarines, asparagus, carrots, parsnips, spinach, pumpkin, green beans, cabbage curls, zucchini, Beets, broccoli and flax seeds.

“Basically you can’t go wrong with fruits and vegetables”, they are all very useful.

Fruit, vegetables, beans, whole grains

And there really is no need to count grams of fiber used. If you fill half of your plate with fruits and vegetables at every meal, you are well on your way to getting enough. Add whole grains like barley and brown rice and add at least a daily serving of beans or beans or soy foods like tofu.

Goal # 2 | Diet plan to lower cholesterol

Minimizes foods that increase blood cholesterol.

Eat a lot less (none is optimal if you want to lower your cholesterol):

The foods that raise bad cholesterol are:

Foods that are rich in saturated fats like butter, tropical oils like coconut oil, fatty meat and dairy products like cheese, cream and whole milk / low fat.
Meat from organs, intestines, brains, etc.
Processed meats like hot dogs, bacon and bologna.
Partially hydrogenated vegetable oils (also called trans fats)
Foods with high cholesterol, such as egg yolk. Have you heard on the news recently that egg yolk is good? Don’t believe it at all Egg yolk is not good if you already have high cholesterol.

Goal n ° 3 | Diet plan to lower bad cholesterol

Most of the time, you should choose vegetable proteins like beans and tofu over meat.

We all know that lean meat like skinless chicken breasts is better for our hearts than fatty meat like ribs. And lean meats like white poultry and venison are certainly part of the diet plan to lower bad cholesterol. That plan

But your goal is to lower blood cholesterol as low as possible. Are you trying not only to stop but to reverse plaque buildup in your arteries?

If so, it is a good idea to choose vegetable proteins mostly over meat. This is because thinner pieces of meat, including skinless white poultry, still contain some saturated fat and cholesterol in the diet. To achieve optimal cholesterol reduction, limit lean meat to once a week and to a serving of 100 grams or less.

Vegetable proteins

Vegetable proteins such as beans and tofu are not only free of saturated fats that clog the arteries and cholesterol in the diet, but they also have a high content of soluble fiber, which reduces the bad cholesterol in the blood.

The fish

Another excellent option is fish, especially fish with a high content of omega-3 fatty acids such as salmon, sardines, herring, mackerel and trout. Choose fish at least twice a week. If you use canned fish like canned sardines, choose varieties with very low sodium or no added salt.

Foods that are high in omega-3 do not normally reduce LDL cholesterol, but can reduce cardiovascular events by reducing blood clotting, lowering inflammation, stabilizing heart rate and / or lowering triglyceride levels.

Other types of fish do not contain as many omega-3 fatty acids, but they are still a good choice and prefer terrestrial meat.

Goal # 4 | Diet plan to lower bad cholesterol

Reduce salt, industrial foods, and sugar
Salt: Lowering your salt intake doesn’t directly lower cholesterol, but it can do a lot to keep blood pressure under control. This is important because high blood pressure is a major risk factor for heart attacks and strokes.

Industrial foods: Industrial and processed foods, from white flour muffins to French fries and high-sugar foods and drinks, don’t necessarily increase bad cholesterol. But they can damage our arteries in a myriad of other ways, such as increasing triglyceride fats, blood sugar and inflammation, and weight gain.

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Sugar: Many people do not know that type 2 diabetes, the all too common result of our over-processed diet and sedentary lifestyle, drastically increases the risk of a heart attack. In addition, people with diabetes are two to four times more likely to die from heart disease than people who don’t have diabetes.

Menu to lower cholesterol

 Diet plan for lowering bad cholesterol

Do you need ideas to start the diet plan to lower bad cholesterol?

This is what this 5-day meal plan is about. In addition, many tips and recipes are very easy to carry out.

Day 1

breakfast

Oatmeal with fresh berries and skimmed milk or soy milk.

Oatmeal is rich in soluble fiber and is ideal for lowering cholesterol. So are the berries, all berries: strawberries, blackberries, raspberries, blueberries. Delicious, right?

Tea or coffee on request

If desired, add some skim milk or soy milk and / or a pack of replacement sugar. The safest options tested are Sucralose (Splenda) and Stevia (there are many brands like Truvia and SweetLeaf).

Morning snack (if you’re hungry)

Carrots and broccoli with Greek yoghurt sauce

To prepare this preparation, mix in a small bowl ¾ cup of non-fat Greek yogurt, 1 clove of garlic, 2 tablespoons of spring onion, 1 tablespoon of lemon juice and a little pepper. Use the leftovers as a creamy, spicy and absolutely healthy dressing for your baked potato, which is on the menu of day 2.

Having lunch

Sweet potato with a portion of Dijon mustard (low in sodium)

Isn’t there time to bake a potato? Don’t worry, use the microwave! Simply stab the skin 5 or 6 times. Then cook it for about 6 minutes, depending on the size of the potato, and cut it in half. It’s done when the skin glows and feels soft.

Large salad made from romaine lettuce, red onions and cherry tomatoes with aged balsamic vinegar and grilled tofu cubes

Afternoon snack (if you’re hungry)

A big apple

dinner

Large green vegetable salad with toasted whole grain bread

Add some dressing with little sodium, sugar and fat. It can be mustard and herbs.

Salmon with sweet chilli sauce
Brussels sprouts fried with garlic

Vegetables are an excellent source of soluble fiber, and Brussels sprouts are on the list. Use the leftovers as a wonderful “nutritious” addition to the green salad of the day.

Dessert (if you are hungry)

Vanilla yogurt (no fat, no sugar, 1 cup) with fresh raspberries

Day 2

breakfast

White egg omelet (only the egg white) with fresh salsa and chopped spring onions

Even easier than an omelet: cook your eggs in the microwave. Lightly spray the inside of a microwave-safe container with cooking spray. Stir your protein into the bowl. Add vegetables, black pepper or spices without added salt to cook covered, depending on the heat of the microwave oven for about 1 to 2 minutes.

Half a melon filled with cottage cheese (no fat, little sodium)

A good option for cottage cheese is low fat, low sodium cottage cheese.

Coffee or tea on request

If you want, you can add some skim milk or soy milk and / or a pack of Splenda or Stevia.

Morning snack (if you’re hungry)

A pear

Keep a large container of fresh fruit (apples, bananas, pears, grapefruit, tangerines, grapes, etc.) on the kitchen counter. Current research 10 has shown that people who have fruit bowls at their kitchen tables weigh significantly less than people who do not.

Having lunch

Large salad made of baby spinach and roasted Brussels sprouts (saved from dinner from last evening)
Homemade barley soup.

Afternoon snack (if you’re hungry)

A big grape

Fresh fruit every day helps your heart, a large study of 11,000 people recently found. Those who ate fresh fruit daily were at a reduced risk of a third dying from a heart attack compared to those who ate fruit rarely or never.

Dinner

Hamburger without meat with roasted peppers

Vegetarian burgers can lower cholesterol

If you think that lowering cholesterol means saying goodbye to hamburgers, today’s dinner will surprise you.

Cover the burger with roasted peppers. Grill 5 or 6 peppers at a time so you can use them in salads, soups, or as a side dish all week.

How to prepare the peppers: Preheat your grill over high heat and cut the whole peppers. In a tray wrapped in aluminum for 15 to 20 minutes, every 5 minutes when the skin turns black. Remove Then remove and cut off the skins, stems and seeds. Cool leftovers

Baked potato with Greek yoghurt sauce Saved yesterday afternoon snack

Or you can cover your potatoes in the oven with sour cream without fat and chives.

Dessert (if you are hungry)

Passion fruit

Day 3

breakfast

Homemade muesli

Grate 1 apple or pear. Mix with ¼ cup of dried oats and ½ cup of natural Greek yogurt without fat. Let it rest for 15 minutes or cool it overnight. Add a packet of Splenda or Stevia and cover with a tablespoon of flaxseed.

Coffee or tea on request

If you want, add some skim milk or soy milk and / or a pack of Splenda or Stevia.

Morning snack (if you’re hungry)

2 to 3 mandarins

Having lunch

Asian soy salad

This salad is “heavy” enough to eat on a plate. It also has a good taste, with nuts and is crispy. You can often find soy in the refrigerated and deep-freeze areas of supermarkets.

Mix a tablespoon of rice vinegar, a pinch of wasabi and a teaspoon of freshly grated ginger for the dressing. Mix with a cup of soy, 1/4 chopped cucumber, 1/4 chopped celery and a handful of sliced ​​radishes.

Steamed asparagus

Afternoon snack (if you’re hungry)

Corn cobs

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Place in the microwave with Cascarilla and everything for 3 to 5 minutes. Alternatively, you can use a microwave to moisten a husked cob of corn by moistening a paper towel and squeezing it. Wrap the ear in the damp towel and cook for 3 to 5 minutes.

dinner

Trout fillets with mango sauce

Season two fillets of trout Condineta without salt, like lemon pepper. Place in a 180 degree oven and bake until the meat is opaque and easily crumbled with a fork. This takes about 20 minutes.

Cover with mango sauce.

To prepare the sauce, combine 2 cups of chopped mango, 1 cup of chopped cucumber, 1 cup of chopped cherry tomatoes, ¼ cup of finely chopped coriander leaves, 2 tablespoons of lime juice and half a jalapeño, very finely chopped, without seeds. Remains are excellent ingredients for vegetarian burgers or other fish like salmon and tilapia.

Large salad with kale and sliced ​​apple and a little balsamic vinegar.
A delicious soup

Rinse a non-stick pot lightly with cooking spray. Sauté 200 g carrots in high heat until they turn brown, stirring constantly. Add 4 chopped cloves of garlic, a teaspoon of seasoning without salt, and a pinch of seeds or red pepper flakes (more if you’re spicy). Stir for another minute. Add a can of 400 g of diced tomatoes and 1 to 1/2 cups of water. Cook over low heat until the carrots are tender (about 10 minutes). Add a can of 400 g of white beans (without added salt) and cook. Finish with black pepper. Cool or freeze leftovers.

Dessert (if you are hungry)

Fat-free yogurt with chocolate (1/2 cup and no more)

Day 4

breakfast

Scramble tofu

The night before preparing this dish, rinse and rinse 100 to 200 grams of extra firm tofu to drain the water. Combine some balsamic vinegar, dried oregano and chopped garlic in a small bowl. Pour tofu over it. Marinate at night. In the morning, fry the sliced ​​onions and green pepper in a coated pan until they soften. Add the tofu and crumble it into bite-size pieces. Cook until golden brown, about 5 minutes.

1/2 whole grain baguette, toasted

Cover with fat-free ricotta and sliced ​​strawberries

Coffee or tea on request

If you want, add skim milk or soy milk and / or a pack of Splenda or Stevia.

Morning snack (if you’re hungry)

1 banana

Having lunch

Toasted barley salad with mixed vegetables

Dry roasted barley adds a nutty aroma and helps barley maintain its chewable texture.

Place ½ cup of pearl barley in a large saucepan. Cook until golden brown on medium heat, shake occasionally for about 10 minutes. Add 1 and 1/2 cups of low sodium vegetable broth to the pan. Cook it Reduce the heat to medium to low. Cover and cook over low heat until the barley is tender and the broth is absorbed, about 35 minutes. Discover Let the barley cool down.

Mix boiled barley with romaine lettuce, sweet onions, fresh mushrooms and red pepper. Mix a tasty dressing with little fat, sugar and sodium.

Vanilla yogurt (no fat, no sugar, 1 cup) with fresh blueberries

Afternoon snack (if you’re hungry)

Celery sticks with pineapple and hummus sauce

dinner

Tacos

Lightly spray oil into a coated pan. Fry 1 chopped onion until smooth, about 3 minutes. Add a teaspoon of chopped garlic and a teaspoon of chili powder. Add a can of 400 g of black beans without salt, including the liquid. Cook on low heat for 5 minutes. Using a spoon, place about a third of your beans in 2 hot corn tortillas. Top with grated cabbage and fresh lemon juice. Save the remaining beans as a delicious addition to your next green salad.

Fried red peppers and golden onions

Use the extra peppers that you roasted on day 2 and combine them with a large sliced ​​onion that you fried on the oven. Season with black pepper and garlic powder.

Dessert (if you are hungry)

Watermelon snow

Combine 2 cups of chopped watermelon, 1 cup of crushed ice, ½ cup of chopped cucumber, some fresh mint leaves and 1 tablespoon of fresh lemon juice in a blender. Mix until smooth.

Day 5

breakfast

Oatmeal with fresh berries and skimmed milk or soy milk

Whatever type of oatmeal you buy, always read the ingredient list to make sure it doesn’t contain sugar or sodium. Instant oatmeal (especially single-serving packs) often contain high levels of sugar and sodium.

Coffee or tea on request

If you want, add skim milk or soy milk and / or a pack of Splenda or Stevia.

Morning snack (if you’re hungry)

Salad in a second

Buy pre-washed and cut bags of vegetables and lettuce at the market. If you are hungry, simply fill the whole bag in a large bowl and mix it with very well aged balsamic vinegar or a low-fat, salted dressing, sugar and salt.

Having lunch

Vegetarian and red soy soup

On the market, you can buy a bag of chopped ready-made vegetables that are filled with soluble fiber that lowers cholesterol, such as Brussels sprouts, Napa cabbage, broccoli, carrots, and kale. Pour the entire bag into a saucepan with a can of red beans (without added salt), 1 to 1.5 liters of low-sodium vegetable broth, chopped garlic and 2 teaspoons of seasoning without salt. Bring to the boil, then simmer for about 20 minutes. And you have a delicious homemade soup.

Whole rice

Wouldn’t you like to spend 40 minutes cooking brown rice? You don’t have to do it anymore. Many stores have freshly cooked brown rice (usually in the deli area) or individual bowls in the rice / pasta area that take 60 to 90 minutes in the microwave. Just make sure you buy pure rice (with no sodium or other ingredients in the ingredient list).

Afternoon snack (if you’re hungry)

Celery sticks with pineapple and hummus sauce

dinner

Caesar salad
Chile filled vegetarian

Dessert (if you are hungry)

Cup of fresh pineapple with 2 tablespoons of fresh basil in thin slices.

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