Improving cholesterol levels is not easy, especially if we are fun of eating foods with high in fatty substances. Foods like pizza, burger, and other foods that we can grab at the drive-thru are generally not healthy for our health. It contains saturated fats that can raise our cholesterol level. Eating a healthy meal is a challenge these days, especially if we don’t have enough time to prepare meals for us and our family.
There are times that we are unsure about what food we should prepare, and how many portions of food we are allowed to eat to lowering down our cholesterol. and sometimes some people are dependent on dietary pills which are unhealthy. Here is a meal plan idea that can help you to lower cholesterol levels.
Five Day Meal Plan Idea To Lower Cholesterol Levels
Oatmeal with berries like raspberries together with nonfat milk: Oatmeal can lower down your fat-soluble in the body. If you can cut down your coffee intake do it and replace it with nonfat milk or soy milk.
Sweet potato and Dollop of Dijon mustard: Bake potato or microwave potato is okay. If you want something leafy, you can add to your meal some vegetables like lettuce and make it a salad and use olive oil as a dressing.
Big salad of green leafy vegetables: You should not eat a lot of foods and heavy food at night because your body cannot digest it since you are going to sleep. Use dressing low in sodium since sodium can aggravate your cholesterol in the body.
Egg white omelet with fish with fruits like cantaloupe: Eating healthy food and somewhat heavy in the morning is good so that you have enough energy for the day. To make your breakfast tastier you can add fruits like a cantaloupe on your meal.
Roasted Brussels sprout and baby spinach salad: these foods a little heavy but it’s okay you need energy for the day. It does not mean you are controlling your bad cholesterol you need to hunger strike.
Burger meatballs with lettuce and roasted bell pepper: You can make your meatballs made of vegetables so that you won’t consume meat especially if you eat meat during lunchtime.
Muesli: You can make it own your own to make it healthier. You can use apple or pears. Mix it with dry oat and plain Greek yogurt. Refrigerate it overnight or stand it for 15 minutes. Stir it with stevia and spread flaxseeds on its top.
Asian Edamame salad: You can serve this dish alone because it’s a bit heavy meal for a day. You can use rice vinegar as a dressing.
Trout fillets with mango salsa: Use non-salt seasoning for cooking such as lemongrass and lemon pepper. Do not drink soda if you want a refreshment. You can drink real homemade fruit juice.
Tofu scramble and whole-grain toasted bagel: This is good for breakfast, a little bit light to the stomach, and you can pair this with nonfat milk.
Toasted barley with mixed vegetable salad base on your choice: You can choose what kind of vegetable you want to add on your vegetable salad. Vanilla yogurt is the perfect partner for this.
Black Bean Soft tacos: Beans and cabbage are healthy for you, and you can make it soft tacos without or with meat, it’s your choice but do not put fatty meat lean meat is a good choice. For your drinks, you can make fruit shake and use nonfat milk.
Oatmeal and fruits: For light breakfast, you can enjoy simple oatmeal with fruit. You can also pair this with nonfat milk and soy milk.
Red bean soap: Beans are a good choice of food if you want to lower down your cholesterol. You can also add vegetables to your meal to make your lunch heavy.
Brown rice and vegetable balls: Brown rice is low in carbohydrate and sugar pair with vegetable meatballs look alike but much healthier.
Snacks for five days
If you get hungry in the middle of the day, you can grab healthy snacks, and they are the following.
- Crisp apple
- Baby carrots with yogurt deep
- Whole pear
- 2-3 tangerines
- Morn on the Cob
- Chocolate nonfat frozen yogurt
- One big banana
- Celery sticks with pineapple hummus deep
- Watermelon cooler
- Fresh fruit salad
- Baked potato
Tips on lowering your cholesterol in the body
If you are lowering down your cholesterol eat a lot of foods with fiber because fiber will form a gel that can bind cholesterol in the gut. Foods that are high in fiber are yams, beans, oats, barley, and Brussels sprouts. Vegetables and fruits are also a wonder in lowering your cholesterol because they are not fatty food.
You should eat less fatty foods such as butter, coconut oil, and other tropical oils because they are high in saturated fats. You should also avoid eating the organs of animals. Aside from fats, you can get from it you can also get the different diseases from eating animal organs like hepatitis. Process meats like hot dogs and sausages are also a big no for those people who have high cholesterol.
Aside from eating healthy foods, it’s also good that you will exercise frequently to wash out the entire toxin in your body. Exercising can also help you to have a good mood and be productive within the day. Exercising is also helpful for those people who are fighting with anxiety.
Even your cholesterol level in the body is normal it’s good to take precautions before it’s too late. It’s not easy to lower cholesterol levels, you need so much effort and time. To make sure that you are not at risk of developing heart disease and high blood pressure as soon as now take good care of your health.