Healthy Living

Looking for an example of sample diet to lower cholesterol? If you are looking for one, why not aim higher and go for a few of them? If you only eat one food the entire time, sooner or later the food will be boring and you will go back to the tasty but unhealthy food that your local chain restaurant can offer.

Lots of people told me that eating healthy means eating nasty tasting food (vegetables will surely lose their charm if put side to side with a bucket of eleven spices fried chicken) and that you can never indulge your taste palate if you want to go all healthy. They told me that being healthy requires sacrifice, and they even added that the sacrifice will be worth it in the end.

I have something to say to people like those, and no matter in what sentence I said it, there is one word that always pops out in those sentences: wrong. Those people are as wrong as the people who said that the earth is flat, and per usual I am always someone who is willing to right the wrongs.

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Those people are wrong because I have in my mind a sample menu plan to lower cholesterol that is both healthy and tasty. Check out below for the menu plan I am talking about: 

  • Mediterranean plan always works wonder

People might not know about Mediterranean foods and they may call the foods as foods that suck, but that prejudice arises because they only know food such as buttermilk fried chicken and extremely cheesy mac and cheese (I have to admit that those two are tasty as heck, but they are what I would like to call as guilty pleasure foods).

To make it simple, Mediterranean foods consist of fruits, whole grains, fishes, lean meats, and olive oil.

‘B-but we eat those ingredients almost every day!’

Although you dudes and dudettes might eat those ingredients every day, it does not mean anything unless you cook it the Mediterranean way. They have a way of cooking delicious foods without having to deep-fry them or to coat them with an obnoxious amount of flour. Refer to Italian food recipes if you are curious about them.

  • Have any other plans in mind?

While I do have several plans in mind, I do not believe that all of the plans I have will suit your tongue (the reason I picked the Mediterranean plan is that I think they are healthy and tasty as well). I can, however, give you 6 foods to lower cholesterol.

The Mediterranean plan already includes four of the foods (fruits, whole grains et cetera), and the two others that I am going to add are nuts and vegetables. Those two foods are the foods that you should always include in your meal if you plan to lower the cholesterol level in your body.

  • One more thing: have a sample diet to lose weight and lower cholesterol?

What I have written above can be a good collection of foods for you if you plan on losing your weight. You will lose weight if you eat healthy, which should add to the incentive if you are not motivated enough.

The Mediterranean plan can be a nice sample diet to lower cholesterol that you can try if you want to lower the nasty things in your body.

Today’s article will focus on a good diet for pre-diabetes and high cholesterol. Before that, it is important to know the signs of prediabetes. One diagnosis of this condition is marked by high blood sugar or glucose, which is abnormal in the body. In most cases, it is caused by insulin resistance. People who suffer from this condition will not have their body capable of using insulin in a proper way as health human do. 

  • The  prediabetes diet

If you wonder about diet for pre-diabetes and high cholesterol, eating carbohydrates is not the reason behind it. However, if you are on a diet, which filled with carbohydrates that digest in a short time, then it can result in high blood sugar spikes. People with the pre-diabetes condition will have a difficult time to lower the blood sugar level after they are eating. Therefore, it is important and suggested to avoid blood sugar spike.

On the other hand, eating calories much more than your body needs will result in stored fat. As the result, you will gain weight. Since body fat usually stores around the belly, it is then linked to the insulin resistance. That is why people with prediabetes condition usually overweight. 

  • Diet plan for prediabetes and high cholesterol: Mind the GI

GI is the abbreviation of the glycemic index. It can determine whether a particular food can give a serious impact on your blood sugar or not. Foods that have high GI can raise the blood sugar in a single minute. Some examples of foods in high GI are processed, canned or cooked food. On the other hand, foods with a low GI will not cause spikes. In short, low GI number founds in food with high fiber.

Below is the suggested food you can have in your diet for prediabetes and high cholesterol:

Beans, corn sweet potatoes, steel cut oats (oatmeal, which is not instant), stone ground whole wheat bread, pasta (it is better to take the whole wheat), vegetables (make sure that it is not starchy, for example, carrots as well as field greens). 

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  • Control your portion

Besides knowing the GI number of foods, it is also important for you to have a good control of anything you eat. You can make use the labels of foods to determine the good portion you should have. From the label, you can know the exact number of calories, carbohydrates, fat and any other nutrition needed for a particular serving. For your information, eating more than what you see on the list can give different impact on the nutritional value. For a suggestion, it is good to practice mindful eating start from now. You may not feel the effect right after you stop eating, but rather the little ‘bad effect’, which is piling up and will destroy your body little by little eat only when you are hungry, and never continue when you are full enough.

Those are the keys to having a good diet for pre-diabetes and high cholesterol. Hopefully, it can help you in having a better and healthier life.

If you are curious about what is a low cholesterol diet, read this article thoroughly.When you eat too much-saturated fat, you will have high cholesterol levels in your body. This condition then will lead you to several deathly diseases, such as heart attack. For that reason, it is important to have a low cholesterol diet. What you need to do is just change the foods you usually consume, which contains saturated fat. You need to replace it more unsaturated fat.

What is a low cholesterol diet menu?

To have the right menu, you need to make sure that you know all the foods, which has low cholesterol. For your information, plants do not have cholesterol. Therefore, taking vegetables or other plant-based food is a good start. For more, you can also have oat cereals, soya foods, barley fruit, beans and pulses, seeds, as well as nuts.

What-Is-A-Low-Cholesterol-Diet-Sterols-and-stanols

The food myth of cholesterol

Have you ever heard about the needs to stop consuming egg, kidneys, liver, and seafood while having low cholesterol diet? If yes, I bet that source must say a thing about those foods; stating that they are having the high amount of cholesterol. Well, actually, it just a myth. In fact, they are having the low amount of saturated fat. So, if you ask about what is a healthy low cholesterol diet? More precisely about the foods you need to avoid, egg, kidneys, liver, and seafood should not be on that list. If you are not sure about it or doubt this statement, you can check it with the expert. Meet your doctor or professional.
To make sure that you are not eating the wrong food, here are the list of foods you need to avoid, since they can increase your cholesterol level: butter, coconut, palm oil, coconut cream, full-fat cheese, yogurt, milk, fatty meat (or any meat products), goose fat, lard, hard margarine, dripping, ghee, as well as butter. For more information, it is also suggested that you need to control the dessert you have. taking cakes, pastries, puddings, pies, biscuits, as well as toffee is such a bad action. They can get your cholesterol level high. Make sure that you avoid all the above foods, then you will have the answer of ‘what is a good low cholesterol diet’.

Sterols and stanols

Foods, which contain these two ingredients, can lower cholesterol. It works by reducing cholesterol amount. These ingredients are found mostly on plants, it usually in very small amount only. However, now you can get it easily on the chiller cabinet of many stores. You just need to take a look at the Foods Fortified section. Then make sure that the one you pick has sterols and stanols on its information label.
Those are all information about what is a low cholesterol diet. Make sure you keep your body filled with foods with low cholesterol, and never supply it with high cholesterol food. We hope you will have good luck with your diet and have a healthy life.

If you have a high cholesterol level, then you might want to switch your diet from the ordinary cholesterol-filled foods with a high cholesterol diet plan. Aside from being a good thing for your body, perhaps you are somehow tired of the cholesterol-filled food and want to try something new. After all, if a gourmet only eats one type of food, I do not think that he or she can be called a gourmet. See this as an opportunity to try something new if you think being healthy is not enough of a reason.

Cholesterol is never a good thing if one has them too many within their body. Diseases will struck you like lightning struck the tallest tree on the hood, and your heart will cry if you keep consuming foods that are high in cholesterol. That is why eating low cholesterol food is one of the ways you can do to keep your heart healthy and hale.

But ONLY eating low cholesterol food will not be good as well. Although eating them will surely help, an unplanned meal will only bring about ruin for your body. Hence why a need to control your eating habit is necessary when you have a high cholesterol. People may understand that eating low cholesterol food is healthy, but they do not understand when and how they should eat them. I am here to tell you just about it.

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  • First thing first, get healthy food

Before we can even begin with the planning, you should always find yourself the food that you are going to include in the plan. If you cannot find the food, you cannot start the plan, simple as that.

The healthy foods may include foods that do not come with bad fats and foods that come with good fats. Bad fats can be found mainly in meats, milk, butter, coconut oil, and chocolate. On the opposite spectrum, the good fats can be found in rapeseed oils, nuts, and oily fishes.

  • Next comes the three weeks plan

This plan is what I and many people call as the three weeks plan because you have to go through with this plan for three weeks (if the name is not obvious to you).

All you need to do is to eat foods that are low in cholesterol for three weeks plus the added portion of fruits and vegetables. Starchy foods can also be included in this diet plan to control high cholesterol, because starchy foods contain lots of fibers and any other nutrition for your body. You need to balance the nutrition as well if you want this diet plan to succeed. If you can consume whole grain foods, then go for it because whole grains are always better.

Sure it will take longer than your ordinary 7-day diet plan for high cholesterol, but the wait will be worth it I promise you.

  • Can I go with the high protein low cholesterol diet plan?

Of course you can, that is why I list the oily fishes and nuts as something you can eat in the plan. Both of those things contain lots of protein within them, so if you are a big fan of the two, you can go and nom on them.

However, NEVER put them on the spotlight when you are eating your portion. Starchy foods should always be the main star on the plate because they are the best thing to happen for people looking for low cholesterol foods.

These are the few things I can tell you about the high cholesterol diet plan I have in mind, so be sure to remember this article if you ever think to change your diet.

If you wonder about the food you can have to keep your stomach full and can take care of your cholesterol problem well, here are the hints. Below is the list of foods you can take for your high cholesterol diet food list.

  1. Oats

On the first list, we have oats with all of its goodness. Having a bowl of oats or oats cereal for your breakfast everyday is a very good way to start. Thanks to the high fiber it has, you can feel full longer, you will not need to look for snacks ass many as you did before. If you feel that it tastes too plain, you can add banana or strawberries as well.

  1. Beans

To fight the bad effects of cholesterol, you will need soluble fiber. Where to find it? Bean is the perfect source. Its rich soluble fiber makes this food quite hard to digest. As the result, your digestive system will need extra time to work, and then you will feel full longer. Besides that, there are also many kinds of beans, which can fill your day differently. Bean is certainly one type of food you need to have under your high cholesterol diet food list,  that is worth to try.

  1. Nuts

Supported by various studies, nuts proved that many kinds of nuts give the good effect for the heart. Some of the recommended ones are almonds, peanuts, as well as walnuts. If you eat 2 ounces of nuts everyday, you can lower your LDL as much as 5% more or less.

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  1. Fish for life

If you used to fulfill your protein needs with meat, you need to consider in changing it with fish. For your information, red meat usually contains saturated fats, which is not good for your body. Replacing meat consumption with fish at least twice a week will lower the cholesterol level. Besides that, fish are also well known for its omega 3 fats, which only bring goodness for your body. For a recommendation on high cholesterol diet food to avoid, you need to make sure that you do not eat: shark, king mackerel, and swordfish. Why? Because they contain high mercury, if you consume it highly, it will increase the risk of heart disease. On the contrary, it is suggested to consume wild salmon, bluefin tuna, or sardines.

  1. Vegetable oil

For the last food on food list for high cholesterol diet, you need to answer the following question first. Are you aware that the food, which can affect your cholesterol level, can be from the little ingredient you use while cooking? In fact, oil plays a great role in affecting someone’s cholesterol level. Some types can help lower your LDL. Those are liquid vegetable oils like canola, safflower, and sunflower. It is recommended to use it rather than using butter, shortening, or lard. For another option, it is also good to replace your butter with olive oil.

Those are all the foods variation you can have on your high cholesterol diet food list.