If you have been diagnosed with high blood cholesterol level, you must avoid high cholesterol foods such as beef, saturated fat meals and oily foods, including junk food. Avoid foods that contain trans fat. Also limit your intake of refined flour and white sugar. Here are some tips to control your cholesterol levels through diet plan tips for high cholesterol patients.
SIMPLE DIET PLAN TIPS FOR HIGH CHOLESTEROL PATIENTS
Follow these simple diet planning tips to control and maintain healthy blood cholesterol level and body weight. These tips may look simple but have been proven very effective in combating cholesterol problems, high blood pressure and other heart diseases.
PREPLAN MEALS AS MUCH AS POSSIBLE
Don’t wait until you’re starving before looking in the pantry. If it’s 8:00 p.m. and all you have in there are canned beans and potato chips, chances are you’ll opt for the latter. Try to shop on the same days of the week, every week, so you always have healthy, satisfying foods on hand. If you plan your lunch and dinner in the morning, while you’re having breakfast, you’ll be able to pick up any missing ingredients during the day.
USE THE MEAL PLANS AS A STARTING PLACE
Meal plans include the recommended foods in portions and combinations that are nutritionally sound and promote weight maintenance or loss. They are valuable if you want, to follow them to the letter, but they also work as examples. Feel free to substitute other foods from your grocery list with same properties.
PURGE YOUR HOME OF UNHEALTHY FOODS
Get rid of indulgences that you tend to crave and overeat. If you need to buy treats for your kids, choose snacks that you don’t enjoy. That way, they can have their goodies and you won‘t be tempted. Maybe later on, when you are feeling stronger and more in control of your cravings, you can bring whatever your personal “gotta have ’em” foods are back into your life.
LOAD UP ON VEGETABLES
Eat vegetables whenever you can, in almost any quantity. There is no greater source of vitamins, minerals, and disease-fighting phytochemicals than vegetables. Aim to eat three to eight servings of vegetables daily.
EAT TWO-PLUS SERVINGS OF FRESH FRUITS DAILY
Fruits are healthy, but they are higher in calories and sugar than vegetables. Aim to eat, two to four servings of fresh fruit daily. Calorie-laden fruit juices are another story; you’ll want to strictly limit them.
EAT RASPBERRIES AND CRANBERRIES
While raspberries are also rich in Vitamin C and fiber, they contain ellagic acid which helps to stall cancer-growth along with high cholesterol levels and heart disease. Cranberries have been known to increase HDL cholesterol levels.
CHOOSE WHOLE OVER WHITE
White flour is whole wheat flour, but with the healthy fiber and other nutrients taken out. White rice is the same as brown rice, but also stripped of its nutritional benefits. Whenever possible, go for whole grains over refined white grains and brown over white.
ACCOUNT FOR LIQUID CALORIES
High-calorie beverages can undo even the best weight-loss efforts if you forget to figure them into your daily calorie count. Fruit juice and whole milk contain healthy nutrients, but they’re also very caloric. Soda is full of sugar and almost nothing else, and wine, beer, and liquor also contain more calories than you may think. To enjoy greater quantities of healthy foods without gaining weight, choose no-cal beverage options, such as water, naturally flavored seltzer, and unsweetened coffee and tea.
BE WARY OF ALCOHOL
Besides being caloric, alcohol can lower your inhibitions, which may make it more difficult to stick to your nutritional plan. You are advised to avoid alcohol altogether. If you regularly drink, we recommend cutting down for the sake of your overall health.
DON’T FORGET BREAKFAST
You’re fasting for as long as you sleep, and your body needs to energize for the day ahead. That’s what breakfast is for. It is your best opportunity to start each day on the right nutritional track. Eat your breakfast early, preferably within one hour of waking up. Try healthy breakfast options like low calorie fiesta vegetable omelet.
ADD OMEGA-3 FATTY ACIDSflax seedsto prevent strokes
If you are trying to lower your cholesterol, be sure that you are eating foods that are rich in omega-3 fatty acids. Foods like salmon, tuna, cod, and sardines can reduce cholesterol as well as the amino acid taurin, which may decrease cholesterol absorption in the intestines. You can also get your omega-3 fatty acids by eating flaxseeds, chia seeds, cauliflower, and nuts.
MAINTAIN THE RIGHT MIX OF FOODS
Try to eat a combination of high-quality proteins and carbohydrates at every meal. You’ll be energized throughout the day, and you’ll stay fuller longer. In addition, combining foods will help your body maintain optimal levels of brain and other body chemicals. Make sure that you are eating nutritious organically grown vegetables that contain vitamin E, C, beta-carotene, and niacin. Such vegetables could include carrots, sweet potatoes, and Swiss chard. Other great foods for lowering cholesterol include oats, barley, brown rice, cranberries, and legumes.
ADD GARLIC AND ONION TO YOUR MEALS
Garlic and onions have been shown to contain phytonutrients that inhibit cholesterol synthesis. You can add garlic and onion to your meals to lower your cholesterol levels naturally. Green onions, like all onions, help in lowering blood sugar, high cholesterol and blood pressure, the risk of colon and other cancers, and inflammation. Quercetin, the most famous antioxidant found in all onions, offers anti-inflammatory and anti-histamine benefits. The essential trace mineral chromium packed into green onions can regulate glucose levels. And it’s a rich source of vitamin C, fiber, manganese, vitamin B6, potassium, and copper, all integral to our overall health and wellbeing.
EAT HIGH FIBER FOODS
Fiber—which is naturally found in vegetables, fruits, starchy beans, lentils, and whole grains—helps fill you up, lowers your cholesterol, regulates your system, stabilizes your blood sugar, and more. Oats and barely are among the best sources of soluble fiber, which blocks your body’s ability to absorb cholesterol and “is your best friend for lowering LDL cholesterol,” says American Dietetic Association. The soluble fiber that oats and barley contain — called beta-glucan — is particularly powerful. Eating oats with at least 3 grams of soluble fiber every day, for example, can lower LDL and total cholesterol by 5 to 10 percent. Eat oatmeal for breakfast and sprinkle oat bran into yogurt. Use cooked barley, a versatile, nutty-tasting grain, as you would rice — in soups, in salads, or as a side mixed with veggies.
COOK WITH OLIVE AND CANOLA OIL
Monounsaturated fats, found mainly in olive, avocado, and canola oil, not only lower LDL, but may also raise HDL. Cook with these oils instead of butter, mix them with vinegar for salad dressing, or drizzle them along with herbs and spices on vegetables before roasting. Moderation is key, since oil is high in fat and calories. Stick to about 1 teaspoon with each meal, advises American Dietetic Association.
THREE-PLUS SERVINGS OF CALCIUM-RICH FOODS
Calcium does more than just build strong bones: It is also necessary for muscle function and blood pressure management. You can get plenty of it from dairy foods, some leafy green vegetables, fortified juice and milk alternatives, almonds, fortified cereals, and canned fish with bones, like salmon and sardines.
Walnuts are another good source of monounsaturated fats. Eating one ounce of any kind of nuts daily for one month may lower LDL cholesterol by 8 to 20 percent.
EAT EVERY FOUR TO FIVE HOURS
Eating regularly will help you maintain a stable blood sugar level, which is important for many health issues including high blood cholesterol and also for general well-being, focus, and energy.
ADD APPLE CIDER VINEGAR TO YOUR MEALS
Apple cider vinegar саn bе used tο treat high blood cholesterol levels аt home. Just make a habit to add apple cider vinegar to your meals, salads and drinks. Consuming two table spoons twice a day can lower your cholesterol levels. You can also add it to water with a tea spoon of honey to make a cholesterol fighting drink at home.
DRINK GREEN TEA
According to a new meta-analysis of 14 studies, green tea significantly reduced total and LDL cholesterol levels (by 7.20 mg/dL and 2.19 mg/dL, respectively). Sipping one to two 8-ounce cups daily can help reduce the LDL. Also, keep in mind that most green tea contains caffeine (there are decaf versions), so you don’t want to overdo it, especially too close to bedtime.
EXERCISE EVERY DAY
Fitness is part of nutrition. It allows us to burn extra calories, use nutrients efficiently, keep our minds active, strengthen our bones and muscles, and much more.
CURB YOUR CALORIES AFTER 8:00 P.M
If you are hungry after dinner, enjoy a small snack of 200 calories or less. If you have a history of nighttime nibbling, find a way to shut out food as an option after you finish dinner. Perhaps you could have a cup of herbal tea instead—and then close down the kitchen and brush and floss your teeth. Eventually, your body will recognize the tea as a sign that eating is over and the urge to snack will subside.
WATCH OUT FOR WEEKENDS
It is easiest to stay with the program during the week, when your time is probably more structured. If you understand in advance that following the eating plans might be more difficult on weekends and vacations, you can make a plan of attack. Make in a point to structure your downtime until the program becomes second nature.
Although some nutrition changes will have immediate effects on your health and body, most of the fixes mentioned here work gradually. Some have invisible results, such as changes in cholesterol, which may not be noticeable until you have blood work done. It is important to give this program at least six weeks. Resist all temptation to shop early. You’ll be proud of yourself and thrilled with the results.