Low Carb Low Cholesterol Diet Meal Plan

What Foods Are High In Cholesterol

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Some foods naturally contain cholesterol, called dietary cholesterol. According to the NHS, dietary cholesterol has much less of an effect on the cholesterol levels in your blood than saturated and trans fats . Foods high in dietary cholesterol include:

  • Organ meats
  • Eggs
  • Prawns

Eating too many foods high in saturated fat can raise the level of cholesterol in your blood. This is because saturated fats cause your liver to produce more LDL cholesterol. Its best to replace saturated and trans-fats with healthy unsaturated fats.

Foods high in saturated fat include:

  • Butter, ghee, and lard
  • Foods containing coconut oil, palm oil, and cocoa butter

Trans fats can also raise cholesterol levels . Foods containing trans fats include:

  • Processed foods like pastries, pies, cakes, and biscuits made with trans-fat vegetable oils
  • Commercially fried food products
  • Fries or potato chips fried in partially hydrogenated vegetable oils

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Foods To Eat On A Vegetarian Diet For Lowering Cholesterol Levels

Vegetables, fruits, and whole grains are all excellent sources of fiber and other nutrients. They should be included in your diet if you want to lower your cholesterol level naturally with the vegetarian diet . Such foods include:

  • Oatmeal, brown rice, and other whole grains
  • Beans
  • Cruciferous vegetables like celery and broccoli
  • Leafy greens like spinach and kale
  • Berries
  • Legumes such as kidney beans

How To Lower Cholesterol With Diet: Other Factors To Consider

Exercise is a vital part of any cholesterol-lowering regime. Exercise increases blood flow to your muscles and organs and helps you maintain a healthy weight .

Controlling stress is an important part of maintaining good heart health too. Stress can raise levels of LDL cholesterol, so its important to have a good work-life balance. You can meditate or take up yoga.

If your cholesterol levels are high but falling within the normal range, you may be able to stop taking statins if your doctor agrees. Statin medication can cause side effects such as muscle pain or liver dysfunction, so its important to follow a healthy diet plan and try not to exceed the recommended daily intake of saturated/trans fats and cholesterol.

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What Is A Low

A low-carb meal plan limits foods that contain carbohydrates, including fruits, vegetables, grains, dairy and sweets.

That said, theres no universal definition of what makes a low-carb meal plan.

Any diet that contains fewer than 45% of calories from carbohydrates could technically be considered low-carb, but most popular low-carb diets contain no more than 25% of calories from carbs .

Its not always necessary to calculate your daily carb needs on a low-carb diet, though. You may see great results just by avoiding carb-heavy foods like sweets, bread and pasta without counting carbs or calories.

Compared to other diets, low-carb meal plans cause more rapid weight loss in the beginning. This is because the body sheds water weight as it burns stored carbohydrates.

Theres some evidence that rapid early weight loss promotes long-term success. However, other studies have found that slower weight loss may be more effective over time .

Keep in mind that youll regain water weight if you increase your carb intake. But, as long as youre able to stick with the diet beyond the first few weeks, youll start to shed some body fat.

If youre concerned about the possibility of regaining a few pounds, its best to consider whether youll be able to follow a low-carb diet long term before trying one.

There is good news for carb lovers, though: Low-fat diets, intermittent fasting and other approaches that create a calorie deficit may be just as effective in the long run .

Foods To Limit Or Avoid

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  • Processed snack products, like crackers, chips, and cookies
  • Higher-carb fruits, like grapes and bananas
  • Beans and lentils
  • Starchy vegetables, like sweet potatoes and potatoes, though these may be okay in moderation depending on your carb goal but watch the portions.
  • High-sugar foods, such as cake, ice cream, candy, and soda

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Low Carb Low Cholesterol Meal Plans

Have you decided to think upon safeguarding your heart health and searching for low carb low cholesterol meal plans? Well, need not worry as where there is a will, theres certainly a way!

Now the first thing that you need to do in this regard is to bring down your cholesterol levels. How to do it? Just have a look at these below-mentioned diets that can help you to a great extent in the same cause.

Foods To Eat In Moderation

  • Red meat: You’ll want to especially limit red meats with a lot of marbling because they’re high in saturated fat. Lean beef is a source of iron, so you don’t need to avoid it completely just limit it to 3 ounces or less per week if you have high cholesterol, per the Cleveland Clinic.
  • Full-fat dairy: Cheese, butter and whole milk are rich in saturated fat. Choose reduced-fat versions when you can.
  • Added sugars: While it might be recommended to avoid these completely, it’s not realistic. A diet high in added sugars is linked to a three-fold higher risk for heart disease, according to March-April 2016 research in Progress in Cardiovascular Diseases. The AHA recommends limiting your added sugars to no more than 25 to 36 grams per day. If it’s helpful to remember numbers, it’s roughly the same as the amount of fiber you should get in a day. Foods with added sugars include:
  • Pastries

Also Check: Can I Eat Peanut Butter On A Diet

What Is A Low Carb Meal Plan For Diabetes

You have to lower down the daily carbs intake while managing the consumption of other healthy nutrients like protein and fibers. While you do that, dont forget to consult with your doctor or physician in the same respect.

This is because not everyone is aware of their bodys daily minimum carb requirements as it majorly depends on age, health condition, weight, and other factors.

Another thing that you need to be mindful of here is avoiding any processed, packaged, and refined food items.

Besides all the empty calories, these food options bring in lots of harmful chemicals and additives to your gut.

So, the focus has to be on consuming all the natural, organic, and seasonal food options instead. Before you start ahead with the printable low carb meal plan for diabetes, do read the following instructions and guidelines.

What To Look Out For When Shopping For Foods To Lower Cholesterol:

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When grocery shopping, there are foods you’ll want to focus on and foods to avoid to lower your cholesterol. To lower your cholesterol, focus on foods high in fiber like canned or dried beans or lentils, fruits and vegetables , as well as whole grains like quinoa, oatmeal, brown rice and whole-wheat bread. Other healthy options to focus on include those foods high in unsaturated fats like nuts and seedsincluding chia and flax, as well as olive oil, avocado and foods rich in omega-3 fatty acids, like salmon. These healthy fats help raise your good HDL cholesterol which protects your heart. Some other foods you can eat that may surprise youeggs and shrimp. Although traditionally avoided because they’re high in dietary cholesterol, there’s not a lot of evidence that cholesterol in foods actually raises our body’s cholesterol, so feel free to include these foods in your healthy diet plan.

To identify trans fats, look at the ingredient list and try to avoid foods that say “hydrogenated” or “partially hydrogenated fats.” You’ll often find them in processed foods, especially processed baked goods, as well as some peanut butters, so try to opt for a natural peanut butter that contains just two ingredients: peanuts and salt.

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What Causes High Cholesterol

Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called lipoprotein. There are two different types of cholesterol, based on what the lipoprotein carries :

  • Low-density lipoprotein , aka the bad cholesterol. It carries cholesterol to the cells. It has a tendency to become oxidized, which can cause arteries to become clogged.
  • High-density lipoproteins , aka the good cholesterol. It carries cholesterol back to the liver and processes and removes it from the body through excretion.

Another type of fat in the blood is called triglycerides, which also influence your risk of heart disease in combination with cholesterol .

The biggest factor in determining your overall cholesterol levels is heredity . Your genetic makeup might make it more difficult for your body to remove LDL cholesterol from your blood or break it down in the liver. This doesnt mean that youre doomed to develop unhealthy cholesterol levels, but you do need to be proactive in keeping them under control.

Because diet and lifestyle are important factors, controlling them can help promote heart health. If you have a family history of high cholesterol or heart disease, its especially important to incorporate these changes into your daily life.

Read More:Low-Cholesterol Breakfast: A Beginners Guide To Healthy Morning Meals

Eating For Lower Cholesterol

Healthy eating can make a huge difference to your cholesterol levels and your heart health, whether your cholesterol has crept up over the years or you have a genetic condition. It will improve your health in other ways too, helping to lower your blood pressure, prevent diabetes and maintain a healthy weight.

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Understand The Difference Between Ldl

Most cholesterol blood tests measure LDL-C, the total amount of cholesterol carried in our LDL particles. However, LDL-P, or the total number of LDL particles in our blood, is an even better marker of cardiovascular risk.3 Some studies on low-carb diets have shown an increase in LDL-C with either no change or a decrease in LDL-P .4

How does this happen? Studies show that carbohydrate restriction can change small LDL particles into larger ones.5Therefore, there may be more overall cholesterol, but fewer LDL particles. In theory, this may not indicate a substantially increased cardiovascular risk and may not require corrective action. However, it is unclear if there is a threshold level beyond which this hypothesis may not hold.6

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Foods Especially Rich In Soluble Fiber Are:

Beans are stars in this meal plan for lowering cholesterol. And with the huge variety of beans now available, from fancy heirloom combinations to good old pintos, youll never get board.

  • Beans such as lentils, peas, kidney beans, lima beans, black beans, red beans, pinto beans, and so on
  • Yams
  • Processed meats such as hot dogs, bacon, and bologna
  • Partially hydrogenated vegetable oils
  • Cholesterol-rich foods like egg yolks.

Have you recently heard in the news that egg yolks are okay? Dont believe it, cautions Kimberly Gomer, Director of Nutrition and Educator at Pritikin. Egg yolks are not okay, as this review by faculty at Pritikin elucidates.

Cut Excess Saturated Fat

Sometimes a small change can make a significant difference. Although this is based mostly on clinical experience, simply eliminating extra liquid saturated fat may normalize LDL levels.7 That means eliminating MCT oil and butter in coffee, fat bombs, or other keto treats.

Some people may find that limiting their saturated fat intake to whole foods is all it takes to improve LDL levels.

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The Right Fats And Soluble Fiber

Butter, lard and cream may be carb-free, but like marbled meats, they’re high in saturated fat. Replace these fats with vegetable oils such as olive or soy oil. Also, nuts, seeds and avocados make healthier fat choices, but they’re also a source of carbs, with 1 to 3 grams of net carbs in a 1-ounce serving of nuts or seeds, or in half an avocado. When restricting fat intake, use these foods sparingly.

In addition to being good sources of healthy fat, avocados, nuts and seeds are also rich in soluble fiber. This type of fiber can help lower blood cholesterol levels naturally. Other low-carb foods rich in soluble fiber include Brussels sprouts, asparagus, turnips, broccoli, eggplant and collard greens.

Should You Be Concerned If Your Cholesterol Increases With Low

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This is an emerging area of research that is currently the focus of a great deal of debate and uncertainty.

Traditional experts in the field of lipids and heart disease view elevated LDL cholesterol with concern because it typically reflects a high concentration of LDL particles circulating in the bloodstream.

Excessive amounts of LDL particles have been found to be associated with the development of atherosclerosis, the underlying cause of heart disease. In atherosclerosis, LDL particles are known to end up in damaged artery walls, and connected to an inflammatory response. Over time, cholesterol, calcium, white blood cells and other substances accumulate at the site to form a plaque. Many if not most heart attacks and strokes are caused when a plaque ruptures and forms a clot that blocks arterial blood flow.

The length of time that arteries are exposed to high levels of LDL particles is believed to play a significant role in the development of atherosclerosis. Smaller LDL particles typically spend more time in the bloodstream than larger particles do, making them easier targets for oxidation and incorporation into plaque.18 Moreover, people who have a lot of small LDL particles tend to have low HDL cholesterol and elevated triglycerides all of which are markers of insulin resistance and reflect increased cardiovascular disease risk.

  • Lower blood glucose levels
  • Lower insulin levels
  • Increase in insulin sensitivity

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How Much Cholesterol Should I Eat

The thoughts on dietary cholesterol have changed in the last 10 years. In the 2015 to 2020 Dietary Guidelines for Americans, the recommendation on cholesterol intake was removed due to lack of evidence. Turns out, experts aren’t convinced that dietary cholesterol has anything to do with the cholesterol in your blood.

But there are some caveats to this: Foods high in cholesterol also tend to be high in saturated fat, and studies show that folks who ate high amounts of both were at higher risk for heart disease, according to a June 2018 review in Nutrients.

Remember the egg debate? Eggs are high in dietary cholesterol, but they are low in saturated fat. The AHA no longer recommends that you limit your dietary cholesterol if you have high numbers, but to limit your saturated fat and trans fat, as these are more likely to make your cholesterol numbers worse.

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Before You Begin This Meal Plan

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.

Please speak to your diabetes health care team before making significant changes to your diet.

This is especially important if you treat your condition with insulin and diabetes medications that increase the risk of hypos . Reducing your carbohydrate intake and changes to your body weight may mean your insulin and diabetes medication needs to be adjusted.

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What Makes Up A Heart

  • Eat lots of fruits, vegetables and plant-based foods

Vegetables, pulses , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.

  • Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.

These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it’s lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.

  • Eat some low-fat dairy products or fortified dairy alternatives

Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.

  • Swap saturated fats for heart-healthy fats

Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.

  • Include starchy foods which are high in fibre

Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you dont snack. Choose these instead of white rice, white bread and white pasta.

  • Cut down on sugary foods and drinks

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