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Your Sample Diets For Lowering Cholesterol

Would you like to see some sample diets for lowering cholesterol?  Your diet can work as well as Statins in lowering LDL cholesterol. There is no shortage of proof that natural combination therapy of non- pharmaceutical alternative works.  What follows are good, heart-healthy ideas for every meal.


The Journal of Nutrition study stated that a daily combination of 2.8 grams of beta-glucan thats in oats, and 1.8 grams of phytosterols, part of a low-fat diet, was able to reduce LDL cholesterol by 8 percent.


So start your morning off with one of the best lowering cholesterol food.



Sample Diets For Lowering Cholesterol Below

Breakfast

For breakfast it is important to give your body energy for your day, since you have been asleep and without food for several hours.  Whole grains oats are tasty and inexpensive and have a long history of health benefits.


Start your morning with whole grains as part of your sample diets for lowering cholesterol.  It will escort harmful cholesterol out of your system, whereas refined grains and sugars simply add empty calories that can lead to additional high cholesterol high blood pressure.


Citrus Fruits, https://www.info-on-high-blood-pressure.com/Sample-Diets-For-Lowering-Cholesterol.html

Here are a few menu ideas:

  • Oatmeal with raisin, bananas, or frozen berries.
  • Orange or grapefruit juice
  • Skim milk
  • Green Tea



Whole grain breakfast cereal:

  • (such as Wheaties, Cheerios or Grape Nuts) with skim milk and fruit.



Or fill up on protein:

  • Poached egg
  • 100 percent whole wheat toast, dry or with a thin spread of butter



Fill up on your calcium:

  • Reduced-fat plain yogurt with chopped nuts and fruits
  • Whole wheat toast


If those menus leave you feeling unfulfilled, simply add a piece of fruit, whole wheat toast of a glass of citrus juice or skim milk.  A healthy breakfast does no good if it leaves you hungry a hour later, and then reaching for the nearest unhealthy convenient snack.


Lunch

For the nine-to-five crowd, lunch can be the most difficult meal for which to plan a healthy menu.  That said, with a little bit of planning and a few extra minutes in the morning, lunch does not need to be the weak link in your heart-healthy diet.


Here are some ideas for meals that can be taken to work:

  • Turkey breast sandwich on whole wheat bread with lettuce, tomato and onion
  • Apple
  • Skim milk



Soups are another filling meal:

  • A can of low-sodium minestrone soup
  • Whole wheat dinner roll
  • Fresh fruit



Sandwich:

  • Tuna salad made from olive-oil or water-packed tuna, add onions and green peppers
  • Whole wheat bread or crackers
  • Baked potato chips


With soups and sandwiches, there is a near-infinite variety of healthy options.  For sandwiches, also consider chicken breast, vegetables, and add a tossed salad to your sandwich.


For soups, turkey chili, chicken noodle, or beef and barley are excellent choices.  You can heat up your healthy dinner leftovers.


Dinner

Dinner is often the largest and most substantial meal of the day.  It can also be the meal that does the most damage to your cholesterol.  This meal is usually have the largest amount of protein and starch and often loaded with saturated fats, but it does not need to be this way.


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Here are some healthy alternative from ribeye steak and buttery potatoes:

  • Salmon filet, either broiled or pan-seared with olive or canola oil
  • Baked potato with fat-free sour cream and chives.
  • Spinach


Another dinner idea:

  • Skinless chicken breast, roasted
  • Brown rice
  • Sauteed mixed vegetables of your choice


Or:

  • Whole wheat spaghetti with tomato sauce
  • Turkey meatballs
  • Tossed salad with olive-oil based Italian dressing


Another alternative:

  • Ground turkey tacos with corn tortillas, fat-free sour cream, lettuce and tomato
  • Fat-free re-fried beans


Dinner can have endless variety in a cholesterol lowering diet.  Just remember to focus on fatty-fish and lean meats, unprocessed starches, and lots of vegetables.  As mentioned before, if you make extra portions you can use the leftovers as an easy, healthy lunch.


As you can see my sample diets for lowering cholesterol is varied and tasty.  A cholesterol lowering diet needn't be boring, bland or unsatisfying.  Simply apply your imagination to the cholesterol lowering rules you already know.

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