The Best Meal Plan for a Healthy Cholesterol Level
Worried about your cholesterol level and want to keep it in a healthy range? One of the simplest ways to lower your bad cholesterol (LDL) is right in your kitchen–plant foods! Changing your diet not only helps you maintain healthy cholesterol, but it also improves your overall health.
Cholesterol’s Role in Your Body
Cholesterol is produced by your liver and is used by your body to produce hormones and cell membranes. Because your body makes cholesterol on its own, you don’t need any extra from your meals. Foods from animals (e.g. meat, butter, milk, and cheese) all contain cholesterol, so when you avoid those items, you can significantly reduce your cholesterol and your risk of heart disease.
Cholesterol comes in two forms–LDL (low-density lipoprotein), which is often called “bad cholesterol,” and HDL (high-density lipoprotein), which is often called “good cholesterol.” LDL is a waxy substance that can build up in your arteries, narrows them, and raises the risk for conditions such as heart attacks, stroke, and peripheral artery disease. HDL is responsible for disposing of LDL cholesterol in the body, so doctors look at the ratio between the two to determine your heart attack risk. The higher your HDL and the lower your LDL the better.
Cholesterol-Lowering Foods
EAT MORE GREENS. The current dietary guidelines recommend eating at least 5-9 servings of fruits and vegetables a day. A diet high in green veggies especially helps lower LDL cholesterol. Leafy greens, such as kale, spinach, arugula, and lettuce, are loaded with fiber and are low in calories, which helps you maintain a healthy weight as well.
CHOOSE WHOLE GRAINS. Whole grains include fiber, complex carbohydrates, and other nutrients. Oats, wheat, rye, brown rice, and quinoa are all whole grains that can be prepared in a variety of ways. Check the ingredient list on breads and cereals to make sure “whole-grain” is one of the first ingredients. Skip more refined versions of these foods, such as white bread, which is stripped of vital nutrients, especially fiber.
ENJOY BEANS EVERY DAY. Eating beans helps improve heart health in two distinct ways–One way is by replacing foods high in cholesterol and saturated fat, such as meat and cheese. A second way is because beans are high in fiber and provide more than adequate protein in the diet, they play a significant role in lowering your risk for heart disease. Reach fro lentils, chickpeas, pinto beans, black beans–it doesn’t matter. All of them lower cholesterol and can be used in a variety of ways–in soups, pastas, plant-based burgers, and much more.
GO NUTTY. Nuts contain monounsaturated fat, which helps lower bad cholesterol without affecting good cholesterol. Toss a handful of nuts onto a salad or measure out single portions of almonds, walnuts, or pistachios, and include them in your breakfast or lunch.
OPT FOR FRUIT. Fruit is high in fiber, which helps reduce bad cholesterol. Try replacing sugary breakfast cereals with a banana or sliced peaches, or toss a handful of raspberries, blueberries, or blackberries onto your cereal. Even better, make a bowl of oatmeal, which is loaded with fiber, and top it with fresh fruit for a delicious, heart-smart breakfast.
CHOOSE A VARIETY OF VEGGIES. It’s easy to get more vegetables into your life when you make it a goal to add them to several meals. For example, at lunch, load your sandwich with lettuce, tomato, and sliced peppers, or begin your meal with a salad. At dinner, add veggies to your standby dishes–so on spaghetti night, top the pasta with marinara sauce, broccoli, and asparagus. Or double up the veggies you serve as side dishes.
COOK SMART. When you’re planning a meal, choose one that includes at least one cholesterol-lowering food. For example, try a quinoa dish with spinach, onions, and walnuts. Or make a homemade pizza on a whole-grain crust with tomato sauce and green and red peppers. Choosing a variety of different colored fruits and veggies means you also get a wide variety of phytochemicals and nutrients.
Get more of these foods into your diet and you’ll not only lower your cholesterol, but you’ll also set yourself up for better overall health–to live longer and feel better.
