Eating healthy food in today’s world is highly essential, though there are only a few people who follow this. If you flounder every now and again, it’s not the end of the world, but setting a fixed healthy meal plan will help you benefit from a cholesterol-free or low-cholesterol diet. If you are planning for lower levels of cholesterol, following a clear cholesterol diet plan is the best way to accomplish that. Previously, it was thought by many of us that reducing cholesterol levels included cutting out foods high in cholesterol content like eggs and shrimps. But nowadays, a cholesterol-lowering diet looks totally different.
How to reduce cholesterol levels by planning your diet?
Include plenty of fruits and vegetables in your diet: Though this does not readily reduce your cholesterol level, but getting this in your diet would make your meal a healthy one. When you are planning for a diet plan that will lower your cholesterol level, include vegetables as side dishes or as your meat alternative, or you can also use them to broaden your one-pot dishes like curries and casseroles. For a great breakfast, you can add fruit smoothie in your plan.
Get fat-knowing: A large amount of saturated fat, which is found in milk products, meat, and cheese products have been related to an increase in low-density lipoproteins (LDL), also known as bad cholesterol. You need to take care of this fact while you are planning for your cholesterol-lowering diet. Replacing saturated fats with unsaturated fats while you are planning for your diet will help you lower your blood cholesterol. By doing this, you can reduce the risk of developing any coronary disease.
Broaden the space for food with high fiber content in your plan: Keep whole grain version of staple foods like rice, bread, and pasta. Oats or barley can also be included in your plan. Consider keeping oats or porridge, topped with fresh fruits in your diet plan. With daily intake of 3 grams of beta-glucan, which is a kind of fiber found in oats, you can lower the level of cholesterol.
The type of fish matters: Fish rich in unsaturated fat like herring, salmon, trouts and sardines are rich in unsaturated fat. Try to include them in your lower cholesterol diet plan. Some recipes to lower cholesterol are citrus sardines, which combine the freshness of lemon with fish and baked trout with almonds, which combine the goodness of nuts along with the fish.
Keep plant sterols in your diet plan: A daily intake of 1.5-2.4 gm of plant sterols can lower your cholesterol level in 2-3 weeks by 7-10%. It can be found in nuts, vegetable oils, and seeds in small amount.
Low-fat meals that are less in cholesterol will benefit you in the long run and help in keeping many lifestyle diseases away from you.