How This Helps
Basic nutritional guidelines for people with high cholesterol are to: limit intake of saturated fat, trans fat and dietary cholesterol (i.e. butter, red meat, full and low-fat dairy products, coconut oil and palm oil. Follow a heart healthy diet that reduces meat, cooking with solid fats, lowering dairy fats and promotes fresh fruits and vegetables, fiber, lean sources of protein and whole grains. High cholesterol may be contributed to inactivity, obesity and an unhealthy diet. Therefore by avoiding high cholesterol foods, and consuming foods that naturally lower cholesterol, cholesterol levels will improve with time. Consult a health care professional for more information about what diet plan is best for high cholesterol, then a Registered Dietitian can prepare a customized meal plan for you.
Science and Research
Aim for foods that naturally lower cholesterol like oatmeal, oat bran, high-fiber foods, fish like salmon, tuna, sardines, lake trout, tilapia, catfish, omega-3 fatty acids, walnuts, almonds, and other nuts, olive oil, avocado, and foods with added plant sterols or stanols like some margarines, orange juice, and yogurt drinks.
Sample 1800 calorie diet plan for high cholesterol
This is a Sample Diet Plan for high Cholesterol and an 1800 calorie diet. This calorie level is typically adequate for women who have a sedentary lifestyle. This one-day sample menu has a total of 1325 calories and has 90 grams of protein.
Breakfast: Spinach and egg white omelet
70 calories, 0 g total fat, 3.7 g carbohydrates, 18 g protein, 2 g sugar.
Nutrition Fact: Egg whites are a great alternative to still enjoying eggs while omitting the cholesterol contained in the yellow yolk. The tomatoes and spinach provide a serving of veggies, while a side of strawberries is a serving of fruit. Pair with a whole-grain English muffin or piece of toast.
Mid-morning Snack: Berry Morning Mash
Calories 174, Fat 3g, Saturated fat 1g, Protein 12g, Sodium 304mg, Carbohydrates 26g, Cholesterol 5g, Fiber 2g.
Nutrition Fact: The whole-grain granola provides fiber, while the walnuts or almonds provide protein. The dark chocolate has the added benefit as an antioxidant. This quick and easy snack is great on-the-go!
Lunch: Southwest Quinoa Salad with Lime Cilantro Vinaigrette
Calories 580, Fat 28 g, Protein 19 g, Carbohydrate 69 g, Sugars 7 g
Nutrition Fact: The beans and quinoa in this recipe are a great source of fiber and protein, while the avocado and olive oil provide a healthy source of fat. Avocado, and the high amount of monounsaturated fat, have been found to lower the risk of heart disease, and improve blood levels of LDL cholesterol.
Mid-afternoon snack: Double Green Smoothie
200 calories, 3.5g fat, 0g saturated fat, 0mg cholesterol, 125mg sodium, 40g carbohydrates, 24g sugar, 8g protein, 6g of fiber
Nutrition Fact: Almond milk provides protein and the same benefits as the nut itself. This smoothie is a rich source of vegetables and fruits, and the berries provide antioxidants.
Dinner: Creole Tilapia
300 calories, 3 g total fat, 1 g saturated fat, 70 mg cholesterol, 480 mg sodium, 37 g carbohydrates, 33 g protein, 7 g fiber, 10 g sugars
Nutrition Fact: Tilapia is a fatty fish that contains omega-3 fatty acids. This is a natural food that lowers cholesterol, without the use of medications! Tilapia also contains a good amount of protein, vitamin D, and vitamin B12 that helps with high cholesterol levels.
I have tried to create a balanced menu for high cholesterol for a typical patient. If you like a personalized diet plan for high cholesterol, please contact me to help you.
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