3 days diet plan to reverse High cholesterol level
21, Sep 2019
Archana Batra
Blogs
You can alter your diet to help lower your cholesterol if you have been diagnosed with high cholesterol, which is defined as a total blood cholesterol level ? 200 mg/dL or LDL > 100 mg/dl.
Making dietary adjustments is a secure and very successful method of balancing your cholesterol; nevertheless, if you require a customized diet plan created following your body's requirements, you should speak with the best dietician in India.
Research indicates that switching to a plant-based diet may help lower cholesterol levels, while individual outcomes may differ.
This simple three-day meal plan for cholesterol reduction offers you delectable choices that complement a heart-healthy diet.
What to Eat with High Cholesterol
The benefits of the Mediterranean diet for heart health and cholesterol control have been extensively researched. Because this diet pattern is low in saturated fats overall and high in whole foods, vitamins, antioxidants, and fiber, it may help lower cholesterol. One can consider including the following items to manage cholesterol level
1. Brightly colored vegetables
2. Pulses and legumes
3. Mixed seeds and nuts
4. Whole grains
5. Olive oil for cooking
Day 1
Breakfast: Savor 1-2% milk (or a plant-based substitute) over stovetop oats topped with a light drizzle of maple syrup, unsweetened coconut shavings, and mixed berries.
Lunch: For lunch, you can have a healthy bowl of quinoa with grilled chicken or tofu , sweet potatoes, zucchini, and broccoli dressed with a tahini-based sauce flavored with lemon juice and fresh garlic.
Dinner: Savor flavorful roasted lean chicken served over nutrient-rich buckwheat with a bright green salad and shredded beets
Or can have Oats chapattis with veggies and one bowl of moong dal.
Snacks: Treat yourself to a delightful combination of rich, nutrient-dense Greek yogurt parfait.
Meanwhile, for a cool snack option, try crisp celery stalks or carrot sticks with velvety hummus.
Day 2
Breakfast: Savor hearty whole wheat pancakes flavored with ground flax seeds, crowned with sliced bananas, ground cinnamon, and a hefty portion of chopped walnuts.
Or
Vegetable loaded sandwich with 2 boiled egg whites
Lunch: Savor a delicious concoction of tinned salmon, red onion, fresh dill, and vinegar-based dressing made with olive oil. Top this mixture with pieces of ripe tomato for an extra burst of flavor and serve it over whole grain buns.
Or
Take Brown rice with one bowl kidney beans curry.
Dinner: Savor a colorful assortment of stir-fried veggies, such as colorful bell peppers, crunchy cabbage, savory garlic, aromatic onion, and soft zucchini. Protein-rich edamame beans add a punch of flavor to this healthy combination. For extra flavor, add sesame oil, soy sauce, orange juice, and chili flakes.
Snacks: For a filling and healthy snack choice, try the crisp sweetness of carrot sticks dipped in velvety hummus or the crisp crunch of apple slices coupled with creamy nut butter.
Day 3:
Breakfast: Enjoy an omelet made with eggs, feta cheese, fresh tomato, and baby spinach cooked in olive oil. It can be served with toasted whole-grain English muffins.
Or
Take 2 Methi stuffed whole wheat chapattis with curd.
Lunch : Enjoy a hearty bean medley soup for lunch, topped with healthy grain crackers and flavored with canned tomatoes, carrots, onions, garlic, and celery.
Or
Quinoa chick peas salad one bowl with choice of veggies and a vinegar based dressing
Dinner: Dig into BBQ veggies (zucchini, bell peppers, eggplant) with wheatberries, ground turkey meatballs, and fresh parsley drizzled over with a lemony olive oil drizzle.
Snacks: Snap peas with hummus and air-popped popcorn seasoned with garlic powder, chilli, and olive oil make a filling snack.
Take away
Start this easy 3-day cholesterol-lowering food plan as a great first step toward improving heart health. Full with fiber, good fats, lots of veggies, and a variety of plant-based foods, these meals actively work to maintain healthy cholesterol levels. Consult with the best online dietitian in India for a customized approach.