Sample Diets for Lowering Cholesterol

Sample diets for lowering cholesterol is needed to arrange diets plan to keep cholesterol level in appropriate level. Sample diet to lower cholesterol can help you managed foods that you should be eating. This will help you prevent from ailments like heart disease.

Sample diets for lowering cholesterol #1 :

Breakfast
grapefruit 1/2 cup, cereal 3/4 cup, banana 1/2 , egg substitute 1/4 cup, whole wheat toast  2 slices,  margarine 2 tsp,  jelly or jam 1 Tbsp, 1% milk 1 cup coffee/tea*
*Use polyunsaturated creamer.

Lunch
vegetable beef soup 1 cup, lean hamburger 2 oz, low-fat cheese 1 oz, hamburger bun sliced tomato and lettuce with 2 tsp olive oil, 2tsp vinegar, fresh fruit, salad 1/2 cup, oatmeal cookie 1, 1% milk 1 cup

Dinner
tomato juice 1/2 cup, broiled chicken breast 3 oz, herbed brown rice 1/2 cup,        broccoli spears 2, hard dinner roll 1, margarine 1 tsp, carrot/raisin salad 1/2 cup, 1% milk 1 cup, frozen strawberry yogurt 1/2 cup

Sample diets for lowering cholesterol #1 provides:
Calories                    2250
Fat                           72 gm
Protein                      114 gm
Sodium                      3495 mg
Carbohydrates       282 gm
Potassium                  3750 mg
Saturated fat             20 gm
Cholesterol                180 mg

Sample  diets for lowering cholesterol #2:

Breakfast
grapefruit ½, cereal 3/4 cup, banana ½, egg substitute 1/4 cup, whole wheat toast 2 slices, margarine 2 tsp, jelly or jam 1 Tbsp, skim milk 1 cup, coffee/tea*
*Use polyunsaturated creamer.

Lunch
vegetable beef soup 1 cup, lean hamburger 2 oz, low-fat cheese 1 oz, hamburger bun, sliced tomato and lettuce, dill pickle ¼, fresh fruit salad 1/2 cup, oatmeal cookie 1**, skim milk 1 cup
**Use allowed polyunsaturated fat in preparation.

Dinner
tomato juice 1/2 cup, broiled chicken breast 3 oz, herbed brown rice 1/2 cup, broccoli spears 2, hard dinner roll 1, margarine 1 tsp, carrot/raisin salad 1/2 cup, frozen strawberry yogurt 1/2 cup, skim milk 1 cup
Sample diets for lowering cholesterol #2 provides :
Calories                   2150
Fat                         65 gm
Protein                    110 gm
Sodium                    3540 mg
Carbohydrates    276 gm
Potassium             3665 mg
Saturated fat        14 gm
Cholesterol           165 mg

Things to be considerated when arrange sample diets for lowering cholesterol:

1. Limit sugar and alcohol. They provide few nutrients but many calories. Therefore, they contribute to high cholesterol by increasing body  weight. An overweight body contains excess fat that is saturated.

2. Certain habits, such as cigarette smoking and a sedentary life, can increase the risk of heart disease. Cigarette smokers should quit. Regular aerobic exercise (at least 20 to 30 minutes, 3 times a week) can lower cholesterol levels and help to prevent the build-up of cholesterol plaque. It can also reduce stress that may cause high blood pressure, another heart disease risk.

3. Fish should be eaten often, 3 or more times per week. Research indicates that certain deep-sea fish – mackerel, salmon, herring, albacore tuna, lake trou – contain an oil called Omega-3 fatty acid. This oil may help to lower blood cholesterol. Fish oil supplements, however, are not recommended because they add too many calories.

4. Avoid high sodium content in foods. Some patients with high cholesterol also have high blood pressure. Reducing sodium can help to keep blood pressure within normal limits. Table salt is about 1/2 sodium. Sodium is also an ingredient in many commercially processed foods.

Common medications such as antacids, laxatives, and cough remedies can contain large amounts of sodium. Read product labels and use products with no more than 300 mg of sodium per serving. Herbs and spices can be used in place of salt to add flavor and variety to meals. Do not use a salt substitute unless the physician has approved it.

5. Increase complex carbohydrates, (pasta, whole grains, and potatoes) in the diet. Like fats, they are an excellent source of energy without the harmful effects fats can have on the body. But, read labels of commercially prepared baked goods, cookies, and crackers. These products are notorious for using highly saturated fats such as coconut or palm oils and hydrogenated fats.

6. Eat 20 to 30 grams of dietary fiber every day. Foods such as legumes, oats, barley, brown rice, apples, strawberries, and carrots are good to eat because they contain soluble fiber. Research indicates that soluble fiber helps to lower blood cholesterol levels. Supplements such as psyllium mucilloid (trade names: Konsyl, Metamucil) can lower cholesterol up to 15% when used daily. Oat bran is another soluble fiber that has the same benefit.

7. Choose meats carefully. Grading of meats (Prime, Choice, or Good) refers to fat content, with Prime grades having the most fat. Marbling refers to the threads of white fat running through a cut of meat — the greater the marbling, the more fat. Read labels and avoid any meat product with more than 3 grams of fat per ounce.

8. Eating out can be a challenge. Avoid fast food restaurants; their foods are usually high in fats and sodium. However, many restaurants now understand the need to provide items for clients on fat or cholesterol-restricted diets. Their menus often contain words like “heart healthy” or have items marked with the symbol™. Ask about ingredients and how foods are prepared. Choose foods wisely and ask for smaller portions.

Healthy diets are considered effective to lower cholesterol. It is possible to help improve your heart health by eating a lower cholesterol diet. Sample diets for lowering cholesterol above can make planning a low cholesterol diet easier.