7 Day Diet Plan to Lower Cholesterol And Lose Weight

7 Day Diet Plan to Lower Cholesterol

Looking for a perfect diet plan to lower cholesterol and lose weight at the same time?

While many people think about lowering their cholesterol level with the help of random pills, the wiser ones opt for a much sustainable solution-the the right diet.

So what is that meal plan that makes you lose some good weight while simultaneously lowering down the cholesterol levels? Now, before going any further, you first need to understand the role played by cholesterol in our body.

How cholesterol impacts the overall functioning of our body?

Our body requires some amount of cholesterol to function properly but the situation may go haywire if its level goes northwards. The same cholesterol can then stick to the artery walls while creating some kind of blockage in the process.

Now, this is some situation that may lead to certain heart-related diseases and even put yourself to a risk of a heart stroke.

How to re with the help of a diet plan to lower cholesterol and lose weight ?

You have to bring certain key changes in your daily diet in order to minimize cholesterol levels. Speaking of change, start with the below-mentioned changes in your daily diet and lifestyle.

Go for healthy fats

Now, this is something that confuses a lot of people around. There is a big difference in healthy fats and non-healthy fats(saturated fats) and you have to stay updated about the same in order to lead a healthy lifestyle.

Make a note that no more than 25- 35 percent of your daily calories must be coming from dietary fats. On the other side, saturated fat consumption has to stay below 7 percent.

Limit food items that are higher in cholesterol

Cholesterol is largely been found in food items of animal origin like meats, egg yolks, shrimps, and whole-milk dairy products. As per the recommendations made by the health experts across the globe, the daily cholesterol intake must not be more than 200mg.

Bulk up on fibers

When you load your platter with fibers, you are stopping your digestive tract from absorbing more cholesterol from your meals. Speaking of foods that contain high amounts of fiber, the list includes fresh fruits, vegetables, whole grains, legumes, and so on..

Limit your salt intake

Even though limiting the daily salt intake won’t have a direct impact on your cholesterol levels, it will help you to stabilize your blood pressure. Now, this is where you can minimize the risk of all those heart-related diseases.

Sample weekly diet plan to lower cholesterol and lose weight

Day 1.

diet plan to lower cholesterol and lose weight - baby carrots with non-fat yogurt dip

diet plan to lower cholesterol and lose weight – baby carrots with non-fat yogurt dip

Breakfast- 1 serving of oatmeal with 1 cup of raspberries and non-fat milk and 1 cup of tea or coffee

Snack-  1 serving of baby carrots with non-fat yogurt dip

Lunch- 2 servings of Sweet Potato with a Dollop of Dijon Mustard  and 1 serving of mixed salad of Romaine Lettuce, Red Onions, and Cherry Tomatoes

Snack- 1 medium-sized apple

Dinner- 1 serving of salmon with sweet chili sauce with  1 cup of mixed green salad and 1 cup of garlic roasted Brussell sprouts

 

Day 2.

diet plan to lower cholesterol and lose weight - egg white omelet

diet plan to lower cholesterol and lose weight – egg white omelet

Breakfast – 2 servings of egg white omelet with chopped onions and fresh salsa with 1 serving  of cantaloupe

Snack –  1 medium-sized pear

Lunch – 1 cup of mixed green salad and 1 cup of garlic roasted Brussell sprouts with one cup of homemade barley soup

Snack – 1 cup of grapes

Dinner – 1 serving of veggie patty burger cooked in olive oil and topped with roasted  bell pepper and 1 serving of baked potato with nonfat yogurt dip

 

Day 3.

diet plan to lower cholesterol and lose weight - Oranges

diet plan to lower cholesterol and lose weight – Oranges

Breakfast- 1 serving of homemade muesli and a cup of black coffee or tea

Snack – 2 Oranges

Lunch – 1 serving of edamame salad with steamed asparagus

Snack – 1 cup of roasted corn

Dinner – 2 servings of trout filets with mango salsa and white bean soup

 

Day 4.

diet plan to lower cholesterol and lose weight - tofu scramble

diet plan to lower cholesterol and lose weight – tofu scramble

Breakfast- 2 servings of tofu scramble with ½ half whole-grain bagel

Snack –  1 banana

Lunch – 1 serving of toasted barley salad with mixed veggies and 1 cup of non-fat vanilla yogurt with strawberries

Snack – 2 servings of celery sticks with pineapple hummus dip

Dinner – 1 serving of black bean soft tacos with roasted red peppers and onions

 

Day 5.

diet plan to lower cholesterol and lose weight - oatmeal

diet plan to lower cholesterol and lose weight – oatmeal

Breakfast -2 servings of oatmeal with fresh raspberries and non-fat soy milk

Snack –  1 serving of fresh mixed green salad

Lunch – 1 serving of red beans and veggies soup with brown rice

Snack – 1serving of baked sweet potato with non-fat greek yogurt

Dinner – 1 serving of Pritikin Ceaser salad with vegetarian chili

 

Day 6.

diet plan to lower cholesterol and lose weight - homemade muesli

diet plan to lower cholesterol and lose weight – homemade muesli

Breakfast – 1 serving of homemade muesli and a cup of black coffee or tea

Snack –  1 serving of fresh mixed green salad

Lunch – 1 serving of edamame salad with steamed asparagus

Snack -2 Oranges

Dinner – 1 serving of salmon with sweet chili sauce with  1 cup of mixed green salad and 1 cup of garlic roasted Brussell sprouts

 

Day 7.

diet plan to lower cholesterol and lose weight - celery sticks

diet plan to lower cholesterol and lose weight – celery sticks

Breakfast – 1 serving of oatmeal with 1 cup of raspberries

Snack – 2 servings of celery sticks with pineapple hummus dip

Lunch – 1 serving of red beans and veggies soup with brown rice

Snack – 1 cup of roasted corn

Dinner – 1 serving of veggie patty burger cooked in olive oil and topped with roasted  bell pepper and 1 serving of baked potato with nonfat yogurt dip

Summing it up

If you want to live along with a healthy heart, you have to keep a check on your cholesterol levels from time to time. Now that you cannot stay in touch with a doctor all the time, a diet plan to lower cholesterol and lose weight is highly recommended.

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