Best Diet To Lower Cholesterol And Triglycerides

Best Diet To Lower Cholesterol And Triglycerides - Have you ever thought about trying a vegetarian diet? This 7 day plan is the perfect way to test it out! He was the first model for Craig Melvin, who was a big guy (over 200 pounds) and had a romantic training schedule with Bob Harper. So the portions here are big, with lots of protein.

If you're younger than Craig or looking to lose weight, gradually reduce serving sizes at meals, enjoy one or two snacks a day, and skip the protein powder in your morning smoothie.

Best Diet To Lower Cholesterol And Triglycerides

So, what's on the menu? You guessed it...tofu, lentils, beans and "fake steak." Try it for a week and see how you feel!

Vegetarian Diet: 7 Day Meal Plan To Lower Your Cholesterol

To make a protein smoothie, combine 1 cup unsweetened almond milk, 1 scoop protein powder (hemp, pea, or whey), 1 cup fat-free yogurt, 1/2 banana, 1 cup fruit of your choice (fresh or frozen), and 3 to 5 Optional ice cubes. On the side, eat 2 hard-boiled eggs or 4 egg whites.

Make a protein smoothie. On the side, enjoy 1 cup of oatmeal made with 2 chopped walnuts and berries.

Make a protein smoothie. Make a Greek yogurt parfait by mixing 1 cup plain, reduced-fat Greek yogurt with 2 tablespoons granola and 1/2 cup chopped nuts, then drizzle over 1 teaspoon honey.

Make a protein smoothie. On the side, top 1 slice of whole-grain toast with 2 tablespoons of mashed avocado and 1 to 2 tablespoons of roasted peanuts.

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Make a protein smoothie. On the side, bake 1 whole grain English muffin. A mixture of three egg whites, tomato slices and 1 slice of low-fat cheese. Enjoy with optional ketchup, hot sauce or salsa.

Fill 1 whole grain tortilla leaf with 1 cup black beans, several vegetables, 1/4 cup low-fat shredded cheese and salsa. Enjoy crunchy carrots on the side.

Add 2 grains of cooked spaghetti with 1 teaspoon of good sesame oil. For the sauce, combine 1 tablespoon natural peanut butter, 4 teaspoons low-sodium vegetable broth, 4 teaspoons low-sodium soy sauce, 1 to 2 teaspoons rice wine vinegar, and optional hot sauce. Toss the sauce with the noodles and garnish with optional scallions and chopped vegetables (like cucumber and baby carrots). Season with pepper and sprinkle on optional red pepper flakes. Serve hot, cold or at room temperature. On the side, enjoy 1 cup of steamed edamame in a pod.

Prepare an omelet with 1 whole egg and 3 egg whites. Opt for 2 tablespoons of cheese with your choice of vegetable combination on top. Enjoy with 1 slice of whole grain toast.

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Toast 1 slice of wholegrain bread and top with 2 tablespoons of mashed avocado, seasoned with your choice of pepper, salt, and fresh lemon or lime juice.

Prepare the cauliflower using the recipe found here. Serve with 1 cup cooked quinoa and 1 cup edamame in the pod.

Enjoy 2 to 3 slices of any thin crust veggie pizza (frozen, deli or homemade). Use the recipe here for a homemade version with sweet potato powder or try this version with cauliflower powder.

Prepare grilled Asian tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked grain.

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Enjoy 2 cups of canned or homemade vegetarian chili. Use the recipe found here for a homemade version. Optionally top with 1/4 cup shredded low-fat cheddar and/or nonfat Greek milk.

Prepare Buffalo Tempeh "Wings" using the recipe found here. Serve with mixed greens tossed with 1/2 cup cooked quinoa, 1/2 cup chickpeas and 2 tablespoons vinaigrette, or make a quinoa-chickpea tabbouleh using the recipe found here.

Top 3 portabella mushrooms with sauce and reduced-fat cheese. Serve with 2 cups of lentil, split pea or black bean soup.

Serve 2 veggie burgers, half of each on a whole bun (1 hamburger bun total). Serve with kale chips made using the recipe here. Cholesterol is a waxy substance produced by your liver and can be obtained from eating animal products such as meat, dairy products and eggs.

How To Lower Triglycerides Naturally

Your liver produces less cholesterol if you eat more of these substances from food, so dietary cholesterol rarely has a large effect on total cholesterol levels.

While "good" HDL cholesterol is beneficial to your health, high levels of "bad" LDL cholesterol, especially when oxidized, can increase your risk of heart disease, heart attack, and stroke.

This is because oxidized LDL cholesterol is more likely to stick to the walls of your arteries and form plaques that block these blood vessels.

Here are 10 tips to help lower cholesterol with your diet and reduce your risk of heart disease.

Eat To Lower Your Cholesterol

Humans lack the enzymes needed to break down soluble fiber, so it passes through your digestive system, absorbs water, and hardens into a paste.

As it travels, the salty sea collects bile, a substance your liver produces to help break down fats. Eventually, both the fiber and the attached bile will pass out of your stool.

Bile comes from cholesterol, so when your liver has to make more bile it removes cholesterol from your blood, which naturally lowers cholesterol levels.

Regular consumption of soluble fiber is associated with a 5-10% reduction in total cholesterol and "bad" LDL cholesterol within four weeks.

Best Foods That Help Lower Cholesterol

It is recommended to eat at least 5-10 grams of soluble fiber daily for maximum cholesterol-lowering effects, but benefits have also been found with intakes as low as 3 grams per day.

Finally, soluble fiber lowers cholesterol by inhibiting bile reabsorption in your intestines, which can lead to excess bile in the intestines. Your body pulls cholesterol from the blood to make more bile, thereby lowering levels.

Studies show that adults who eat at least four servings of fruits and vegetables daily have about 6% lower LDL cholesterol levels than people who eat more than two servings per day (

Fruits and vegetables also contain high amounts of antioxidants, which prevent LDL cholesterol from oxidizing and creating plaque in your arteries (

Foods That Lower Cholesterol Naturally

Research shows that people who eat more fruits and vegetables have a 17% lower risk of heart disease over 10 years than those who eat less.

Summary Eating at least four servings of fruits and vegetables each day lowers LDL cholesterol levels and reduces LDL oxidation, which reduces the risk of heart disease.

Human studies have shown that garlic, turmeric and ginger are very effective in lowering cholesterol when eaten regularly (

In fact, eating one clove of garlic a day for three months is enough to lower total cholesterol by 9% (

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In addition to lowering cholesterol, herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing and reduce the buildup of plaque in your arteries.

Although herbs and spices are not typically consumed in large quantities, they contribute significantly to the total antioxidants you consume each day (

Dried oregano, sage, mint, thyme, cloves, allspice, and cinnamon contain the highest number of antioxidants, as do fresh herbs such as oregano, marjoram, dill, and coriander (

Summary Fresh and dried herbs and spices can help lower cholesterol levels. They contain antioxidants that prevent LDL cholesterol from oxidation.

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On a chemical level, saturated fats have no double bonds and are very simple, allowing them to pack tightly together and remain stable at room temperature.

Unsaturated fats have the least number of double bonds and have a curved shape, preventing them from binding tightly. These properties make them liquid at room temperature.

Research shows that replacing most saturated fats with unsaturated fats can lower total cholesterol by 9% and "bad" LDL cholesterol by 11% in just eight weeks (

Long-term studies have found that people who eat more unsaturated fats and less saturated fats tend to have lower cholesterol levels over time.

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Foods like avocados, olives, fatty fish, and nuts are high in healthy unsaturated fats, so eating them regularly is beneficial ( 20 , 21 , 22 , 23 ).

Summary Eating more saturated fat and less saturated fat is associated with lower total cholesterol and "bad" LDL levels over time. Avocados, olives, fatty fish and fruits are particularly rich in unsaturated fats.

While trans fats occur naturally in red meat and dairy products, many primary human sources are artificial trans fats used in many restaurants and processed foods (

Artificial trans fats are produced by hydrogenating or adding hydrogen to unsaturated fats such as vegetable oils to change their structure and solidify them at room temperature.

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Trans fats make a cheaper alternative to natural saturated fats and are widely used by restaurants and food manufacturers.

However, major research shows that consuming artificial trans fats increases "bad" LDL cholesterol, lowers "good" HDL cholesterol, and increases the risk of heart disease (23%) by 23%.

Look for the words "partially hydrogenated" in ingredient lists. This term indicates that the food contains trans fat and should be avoided (

As of May 2018, the use of artificial trans fats is banned in restaurants and processed foods sold in the US, so it's easy to avoid them (

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Trans fats found naturally in meat and dairy products also raise LDL cholesterol. However, they are usually present in small enough amounts to not pose a major health risk (

Finally there are artificial trans fats

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