7 day meal plan to lower cholesterol
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7 day meal plan to lower cholesterol.

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WHAT IS CHOLESTEROL LEVEL?

Cholesterol levels differ by age, weight, and gender. Over time, a person’s body is apt to produce more cholesterol. That means all adults should check their cholesterol levels, usually about every 4 to 6 years. The screening performed to check the cholesterol is a blood test. It is also called a lipid profile. Now Question arises what ways to reduce cholesterol naturally. First and foremost, you can create a diet chart to reduce cholesterol naturally home remedies. Homeopathy medicine for cholesterol can also be a good solution. I also suggest you take 7 day meal plan to lower cholesterol to test the results. 

Many of the experts suggest that men aged 35 and older. Moreover, women aged 45 and older should be more screened for lipid disorders. Cholesterol levels usually increase with an increase in age. Doctors suggest taking steps earlier in life to prevent threatening high levels of cholesterol developing as personages. If the cholesterol not managed within years, it can be much trickier to treat. Hence, it is necessary to know ways to reduce cholesterol naturally:

Children are unlikely to have high levels of cholesterol. Also, they only need to check their cholesterol levels once or twice before they are 18 years old. Even so, if the child has risk factors for higher levels of cholesterol. Then they should get monitored more. Most of the time, men tend to have higher levels of cholesterol throughout life than women. A man’s cholesterol levels usually increase as they grow older. But women are not immune to high cholesterol levels. A woman’s cholesterol levels often rise when they go through menopause.

Cholesterol Levels Can Also Measure In Four Categories:

Measurement of Cholesterol Levels In Four Different Categories:

  • Total Cholesterol
  • LDL (Low-Density Lipoprotein)
  • HDL (High-Density Lipoprotein) and
  • Triglycerides

1. Total Cholesterol:

Your total blood cholesterol is the measurement of LDL cholesterol. HDL cholesterol and other lipid components. The doctors will use the total cholesterol level number while determining your risk for heart disease. Also, how to best manage it.

2. Low-Density Lipoprotein cholesterol (LDL):

Low-Density Lipoprotein cholesterol also called “bad” cholesterol. (LDL) Low-density lipoprotein cholesterol can build up the walls of your arteries. Also, it may increase the chances of getting various heart diseases. That is why low-density lipoprotein (LDL) cholesterol, considered as “bad” cholesterol. The least your low-density lipoprotein (LDL) cholesterol number the least is your risk. Now the question arises How to Lower LDL?

If the low-density lipoprotein (LDL) number is 190 or more, it’s said to be very high. The doctors will most likely suggest a statin. Also, to make healthy lifestyle choices. Statins are medicines that can help you control your cholesterol level naturally. You might also need to take a statin even though your low-density lipoprotein (LDL) number is lower than 190.

3. High-Density Lipoprotein cholesterol (HD):

High-Density Lipoprotein cholesterol is also called “good” cholesterol. If the high-density lipoprotein (HDL) number is higher, it means the risk is lower. It is because high-density lipoprotein (HDL) cholesterol protects us from various heart diseases. By taking the “bad” cholesterol out of our blood and keeping it from building walls in your arteries. A statin medicine can increase your high-density lipoprotein (HDL) cholesterol.

4. Triglycerides:

Fats carried in the blood from the food we consume: surplus calories, alcohol, or sugar in the body. Get converted into triglycerides and get stored in fat cells throughout the body. Triglycerides are a type in which most of the fat exists in food and the body—a high triglyceride level linked to a higher risk of coronary artery diseases.

If the triglycerides are less than 150, then it is normal. When it is between 150-199, then it is a little high. It is between 200 – 499, then it’s said to be high if it is 500 or higher than it then it’s considered to be very high. Nurturing a cholesterol level is a great way to keep your heart healthy. It can decrease your chances of getting heart disease or having a stroke.

Ways to reduce cholesterol naturally

A high level of cholesterol in your body increases your risk of heart disease attacks. Proper medications can help improve your cholesterol levels. But if you would like first to make lifestyle changes to upgrade your cholesterol levels. Try these five healthy tips also, if you are already taking medication. Then these changes can control your cholesterol level-lowering effect.

Here are a few ways to reduce cholesterol naturally

a). Eat Heart-7 day meal plan to lower cholesterol

A few minor changes in your diet can reduce cholesterol level and improve your health:

How to reduce cholesterol naturally home remedies

  1. Reduce Saturated Fats:

    Saturated fats that get found in red meat. Also, full-fat dairy products will raise your total cholesterol levels if you decrease your consumption of saturated fats. It will reduce your low-density lipoprotein (LDL) cholesterol, which is the “bad” cholesterol.

  2. Cut Trans Fats:

    Trans fats are often listening to food labels. As “a half hydrogenated vegetable oil.” Also, used in margarine and store-bought cookies, crackers, and even cakes. Trans fats raise cholesterol levels. The Food and Drug Administration has banned the use. Of half hydrogenated vegetable oil by January 1, 2021.

  3. Eat food that is rich in Omega 3 Fatty Acids:

    Omega 3 fatty acids. Do not affect low-density lipoprotein (LDL) cholesterol levels. They have various other heart-healthy benefits, which include a decrease in blood pressure. Foods with omega-three fatty acids involve salmon, mackerel, herring, walnuts, and flaxseeds.

  4. Increase Soluble Fibre:

    Soluble fiber can decrease the absorption of cholesterol levels in your bloodstream. Soluble fiber generally found in foods like oatmeal, kidney beans. Also, brussels sprouts, apples, and pears.

  5. Add Whey Protein:

    Whey Protein usually found in various dairy products. It may account for many of the health benefits that contribute to dairy. Studies have shown that whey protein if given as a supplement. It helps to lower low-density lipoprotein (LDL) cholesterol. Also, total cholesterol levels as well as blood pressure.

b). Regular exercise on most days of the week and increase your physical activity.

Exercise can control your cholesterol level. Moderate physical activities can help to increase your high-density lipoprotein (HDL) cholesterol level. It is also the “good” cholesterol. With your doctor’s recommendation, work up to at least 30 minutes of exercise. Work up five times in a week or vigorous aerobic activity for 20 minutes three times a week. It is necessary to add a physical activity or any exercise, even in short breaks several times a day. Moreover, it will help you begin to lose weight.

You must consider these:

  • Taking a quick daily walk during your lunch hour.
  • Riding your bike or bicycle to work.
  • You are playing any favorite sport of yours.

To get enough motivation or motivated, try to find out an exercise buddy or joining an exercise group.

c). Quit Smoking

By quitting smoking, your high-density lipoprotein (HDL) cholesterol levels will reduce. The advantages occur quickly:

  • Within 20 minutes of quitting smoking, your blood pressure and heart rate will recover from the cigarette induced spike.
  • Within three months of quitting smoking, our blood circulation and lung functions will begin to improve.
  • Another advantage is within a year of quitting smoking, your risk of heart disease will be half that of a smoker.

d). Lose Weight

Having even a few extra pounds will contribute to a high cholesterol level. Even a small change will add up to the cholesterol level. If you have a habit of drinking sugary beverages switch to mineral water. You can have a snack of air-popped popcorn or pretzels but keep track of your calories. If you are craving for something sweet, try having sherbet or candies. It contains little/no fat, such as jelly beans.

Try to look out for ways to incorporate more activity into your daily routine. For instance, using the stairs instead of taking an elevator. Or parking farther from the workplace. Talk short walks during breaks at work. Try to increase your standing activities such as cooking or doing yard work or gardening.

e). Drink Alcohol Only in Moderation

Limited use of alcohol linked with higher levels of high-density lipoprotein (HDL) cholesterol. But the advantages are not strong enough. To suggest alcohol for anyone who does not already drink.

Even if you drink alcohol, do so in moderation. For healthy adults, they can have up to one drink a day. For instance, for women of all age groups and men older than age 65 and up to two drinks a day for men ages 65 and younger.

Excess alcohol can lead to serious health problems. It includes high blood pressure, heart failures, and strokes. Sometimes healthy lifestyle changes are not enough. To see how to control your cholesterol level. If your doctor suggests medication, to help reduce your cholesterol level, then take it as prescribed by them. Lifestyle changes can help you to keep your medication dose low.

10 NATURAL WAYS TO Know How to reduce cholesterol naturally home remedies

Many of you are anxious to know and asked a standard question, which is How to reduce cholesterol naturally home remedies? Cholesterol made in your liver and has various essential functions. For example, it helps to keep the walls of your cells flexible, and it’s needed to make several hormones. Multiple kinds of lipoproteins have many effects on health. For example, high levels of low-density lipoprotein (LDL) will result in cholesterol deposits. In blood vessel walls, which will lead to clogged arteries, strokes, heart attacks, and also kidney failure. So, high-density lipoprotein (HDL) will help to carry cholesterol away from vessel walls. Also, it helps prevent these diseases.

Let us see How to reduce cholesterol naturally home remedies. The following are 10 natural ways to reduce your cholesterol level naturally:

  1. Keep the focus on Monounsaturated Fats.

As against saturated fats, unsaturated fats have at least one double chemical bond. That differs the way they get used in the body. Monounsaturated fats have only one dual relationship, as required for good cholesterol.

Even though some recommend a low-fat diet for weight loss, a study of 10 men found that a low-fat diet for six weeks. It reduces the levels of harmful low-density lipoprotein (LDL). It also decreased beneficial high-density lipoprotein (HDL). So, a diet in high monounsaturated fats reduced harmful low-density lipoprotein (LDL). Yet, it also protected higher levels of healthy high-density lipoprotein (HDL).

Here are some of the few excellent sources of monounsaturated fats:

  • Olives and olive oil
  • Canola oil
  • Tree nuts like almonds, walnuts, pecans, hazelnuts ad cashews
  • Avocados
  1. Use Polyunsaturated Fats – Omega 3s.

Unlike monounsaturated fats, polyunsaturated fats have many double bonds. That makes them behave in the body when compared to saturated fats. Research shows that polyunsaturated fats help to reduce “bad” (LDL) cholesterol levels. Also, it decreases the risk of various heart diseases.

Omega 3 fatty acids are an especially heart-healthy type of polyunsaturated fat. That is in seafood and fish oil supplements. They get found in high amounts in oily fish like salmon, mackerel, herring. It also found in deep-sea tuna such as Bluefin or albacore. Moreover, to a small degree in shellfish, including shrimp, other sources of Omega 3s include various seeds and tree nuts except for peanuts.

  1. Avoidance of Trans Fats

Trans fats considered unsaturated fats that change by a process called hydrogenation. This gets done so that the unsaturated fats in vegetable oils are more stable as an ingredient—many of the margarine and shortenings, made of half hydrogenated oils. The resulting trans fats are not saturated, but they are solid at room temperatures. Therefore, food companies use trans fats in various products like spreads, pastries, and cookies. Thus, they provide more texture than unsaturated liquid oils.

To avoid the intake of half hydrogenated oil. Read the ingredients also to the nutrition label. If any product contains “half hydrogenated oil.” It means that the product has trans fats and should get avoided.

  1. Eat Soluble Fibre

Soluble fiber is a group of different compounds in plants that dissolve in water. Also, humans cannot digest. But, the beneficial bacteria that live in the intestines can digest the soluble fiber. They need it for their nutrition. These good bacteria are also called probiotics. It helps to reduce both harmful kinds of lipoproteins. That is low-density lipoprotein (LDL) and very-low-density lipoprotein (VLDL).

In research of 30 adults who take 3 grams of soluble fiber supplements daily for 12 weeks. The outcome is that it has decreased the low-density lipoprotein (LDL) levels by 18%. Soluble fiber can also help to increase the cholesterol level benefits of taking a statin medication.

Soluble fiber’s advantages the reduction of risk of diseases. An extensive review of several studies found. High fiber intakes of both soluble and insoluble fiber reduced the risk of death over 17 years by 15%. Hence, the best sources for soluble fiber include beans, peas lentils, fruit, oats, and whole grains. Psyllium, which is a fiber supplement, is also safe and inexpensive.

  1. Exercise

Exercise is a win-win situation for a healthy heart. Not only does it improve our physical fitness and help fight obesity. But it also reduces harmful low-density lipoprotein (LDL) levels. It increases beneficial high-density lipoprotein (HDL).

Based on a report of 13 studies, 30 minutes of activity for five days a week is enough to control your cholesterol level and reduce the risk of heart disease. Activities that elevate the heart rate to 85% while maximizing the increase of high-density lipoprotein (HDL). And the decrease of low-density lipoprotein (LDL). The longer the duration of the activity, the higher are the effects.

Resistance exercise can decrease low-density lipoprotein (LDL) levels, even at a modest intensity. At most effort, it also increases high-density lipoprotein (HDL) levels. By increasing the number of sets or repetitions will help in increasing the benefits.

  1. Lose Weight

Dieting determines the way your body absorbs and produces cholesterol. A study of 35 young women resulted in decrease creation of new cholesterol in the body during weight loss over six months. In general, weight loss has a double benefit on cholesterol levels by increasing beneficial high-density lipoprotein (HDL) and decreasing low-density lipoprotein (LDL).

  1. Don’t Smoke

Smoking increases the risk of various heart diseases in several ways. One of these gets done by changing how the body handles cholesterol. The immune cells in smokers are not able to return cholesterol from vessel walls. To the blood to transport it to the liver. This damage relates to tobacco tar rather than nicotine.

These dysfunctional immune cells in smokers may contribute to faster development. Of clogged arteries in the heart. In an extensive study of several thousand adults in Pacific Asia. Smoking-related to a decrease in high-density lipoprotein (HDL) levels. And an increase in total cholesterol. Giving up smoking can reverse these harmful effects in the body.

  1. Use Alcohol in Moderation

Alcohol, when used in moderation, the ethanol in these drinks increases high-density lipoprotein (HDL) level. It also reduces the risk of heart disease. Alcohol also improves “reverse cholesterol transport.” It means cholesterol gets removed from blood and vessel walls and also takes back to the liver. Thus, this reduces the risk of clogged arteries and various heart diseases.

  1. Consider Plant Sterols and Stanols

Many types of supplements show results in managing cholesterol. Plant sterols and stanols are the plant versions of cholesterol. As they resemble cholesterol, they get absorbed from the diet in cholesterol. They do not contribute to clogged arteries because parts of their chemistry are different from the human cholesterol level.

They reduce cholesterol levels by competing with human cholesterol. Tiny amounts of plant sterols and stanols also found in vegetable oils. Moreover, they also added to certain oils and butter substitutes.

Plant sterols and stanols present in vegetable oil/margarine. It competes with cholesterol absorption and reduces low-density lipoprotein (LDL). By up to 20% nut, they not proven to reduce heart disease.

  1. Try Supplements

There is considerable evidence that fish oil and soluble fiber improve cholesterol. Also, promote a healthy heart. Moreover, another supplement, such as coenzyme Q10 is showing promise in improving cholesterol. Yet its long-term benefits are not yet known.

WHAT REDUCES CHOLESTEROL QUICKLY?

If you have high cholesterol, then you are at higher risk for heart diseases. Then the question arises on How to reduce cholesterol naturally home remedies fastly. But the good news is that its a chance you can always control. The below steps helps to teach how to reduce cholesterol naturally home remedies

Ban Trans Fat

Stein Baum says, “Trans-fat raise your low-density lipoprotein (LDL). Lower your high-density lipoprotein (HDL). Also, increase your risk of developing heart disease and stroke.” That is why the Food and Drug Administration FDA is taking steps to remove them from the food supply.

Scale Back

You need not have to lose a lot of weight to control your cholesterol level. If you think you are overweight drop 10 pounds and you will cut your low-density lipoprotein (LDL) by up to 8%

Get Moving

Sarah Samaan, MD, a cardiologist in Plano, TX, says. “Exercising at least two and a half hours a week is enough. To raise high-density lipoprotein (HDL) and improve low-density lipoprotein (LDL) and triglycerides.”

Some other quick ways of How to reduce cholesterol naturally home remedies?

  • Fill Up on Fibre
  • Eat more Fish
  • Opt for Olive Oil
  • Prefer Nuts in diet
  • Chill out
  • Spice it up
  • Quit Smoking
  • Laugh More

FOODS INGREDIENTS THAT HELP TO REDUCE YOUR CHOLESTEROL LEVEL NATURALLY HOME REMEDIES.

Heart disease is the world’s leading cause of death, and it has taken care of in a proper way. Here are some healthy food to reduce cholesterol that can help to control cholesterol levels. Also, improve other risk factors for heart disease. Here are a few fastest ways to reduce your cholesterol level.

  1. Legumes

lentis How to reduce cholesterol naturally home remedies  7 day meal plan to lower cholesterol

Legumes, which are also known as pulses, are a group of plant foods that include beans, peas, and lentils. They contain a lot of fiber, minerals, and protein. If you replace some refined grains and processed meats in your diet with legumes, it can lower your risk of heart disease.

  1. Avocados

7 day meal plan to lower cholesterol

Avocados are a nutrient-filled fruit. They are a rich source of monounsaturated fats and fiber. These two nutrients help lower “bad” low-density lipoprotein (LDL) and raise “good” high-density lipoprotein (HDL) cholesterol.

  1. Nuts – Almonds and Walnuts

Nuts are another nutrient-filled food. They are very high in monounsaturated fats. Walnuts are also rich in the plant variance of omega-three fatty acids. It is also a type of polyunsaturated fat that’s associated with heart health.

  1. Fatty Fish

fatty fish How to reduce cholesterol naturally home remedies

Fatty fish such as salmon and mackerel are very excellent sources of long-chain omega-three fatty acids. The healthiest ways to cook fish are steaming or stewing.

  1. Whole Grains – Oats and Barley

The whole grains, related to lower heart disease risk, keep all parts of the grains unbroken. It provides them with a more significant number of vitamins, minerals, plant compounds, and fiber than refined grains.

Some other

7 day meal plan to lower cholesterol levels are:

  • Fruits and Berries
  • Dark Chocolate and Cocoa
  • Garlic
  • Soy Foods
  • Vegetables
  • Tea
  • Dark Leafy Greens
  • Extra Virgin Olive Oil

FOODS THAT ARE NOT TO GET EATEN WHEN YOU HAVE HIGH CHOLESTEROL

Most of us love to eat junk food. We pass the time by munching stuff that is delicious outside but contains a lot of fatty stuff inside. When we are young, we do not bother about the harm certain food items tend to do. But as we grow older, we get to know that these foods affect your health and even bring new health problems too. At this stage, we start worried and raising a question of how to lower bad cholesterol?

That’s when we start monitoring our food diet regularly. Cholesterol is a waxy, fat-like substance found in our body cells. The human body needs cholesterol to produce hormones, vitamin D, and other materials. So, it also helps in digesting food, but certain foods we eat add up more to our cholesterol levels. Hence, too much cholesterol leads to a lot of health problems.

Cholesterol, made in your liver, and it has many essential functions. The body needs cholesterol to build cell membranes and to produce:

  • Sex hormones estrogen and testosterone
  • Vitamin D
  • Bile acids take part in the digestion of food.

How are they helpful:

It helps in keeping the walls of our cells flexible:

It is most useful in making several hormones. Like fat, cholesterol does not dissolve in water. It transports in the body with the help of the molecules called lipoproteins. These lipoproteins carry cholesterol, fat, and fat-soluble vitamins in the bloodstream.

The liver produces as much cholesterol the body needs:

Moreover, it packages cholesterol with the fat in the very low-density lipoproteins (VLDL). As very-low-density lipoproteins help in delivering fat throughout the body. Also, it changes into denser LDL.

This carries cholesterol whenever it’s needed. The liver also contains HDL. It helps in taking the excellent cholesterol back to the liver. This process’s called reverse cholesterol transport. It also protects against the clogged arteries. Also, it helps in fighting other types of heart diseases as well.

Some of the lipoproteins low-density lipoproteins (LDL) and very-low-density lipoproteins (VLDL) are prone to damage by free radicals. This process’s called oxidation — the oxidized form of LDL (low-density lipoproteins). And VLDL (very low-density lipoproteins) is even more harmful to heart health.

When doctors check the cholesterol levels

The first look at total cholesterol, it’s a fast way to assess a person’s risk. For a more exact guide, they divide the whole level by the HDL (high-density lipoproteins) level. Heart attack risk gets lessened by having lower total cholesterol — also, a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than four to one.

Some food companies often advertise products mentioning low cholesterol or dietary cholesterol. It only has a minimal influence on the total amount of cholesterol in the entire body. This is because the liver usually changes the amount of cholesterol. It makes, depending on what you consume every day. If your body absorbs more cholesterol in your diet, then the liver produces less cholesterol. Food for high cholesterol may bring various changes in your body through its consumption.

A study has assigned forty-five adults to consume more cholesterol in the form of two eggs regular. In the end, those who ate more cholesterol did not have an increase in their total cholesterol levels. Or any changes in lipoproteins compared to those who consumed less cholesterol. Dietary cholesterol has less effect on the whole cholesterol levels. But other foods in your diet can worsen them. Moreover, family history, smoking, sedentary lifestyle can aggravate your cholesterol levels too.

According to the NHLBI

Unhealthful lifestyle choices lead to the cause of high cholesterol. Yet certain medical conditions and medications can also increase the total cholesterol. Having elevated cholesterol does not cause symptoms. But it can increase the risk of developing heart attacks or strokes. Doctors can prescribe some medications to help lower a person’s cholesterol. Hence, these medications can do come along with side effects, like headaches, muscle cramps, and nausea.

Carrying even a few extra pounds increases your high cholesterol.

Small changes add up too. If you drink sugary beverages, stop consuming them right now. Because added sugars to increase your total cholesterol in a fast way, snacks on air-popped popcorn or pretzels should get avoided too. Always keep track of the calories your intake. If you crave something sweet, then try sherbet or candies which have little fat or no fat.

Look for ways to include more activity into your daily routine.

For instance, you are using the stairs instead of taking the elevator. Secondly, use the parking far away from your office so that you can take a walk. Do take steps during breaks at work as well. Try to include standing activities in your daily routine. For instance, cooking or doing other physical activities.

Some studies show that regular exercise helps to lower your harmful cholesterol levels. That is (low-density lipoproteins). And increase proper cholesterol levels (high-density lipoproteins). Research says that involving 425 older adults. Showed that moderate and vigorous physical activity lowered their blood sugar levels. And also cholesterol levels on whole new levels. More than the consumption of medication following a daily exercise routine can help in reducing the harmful cholesterol levels.

Exercise can dramatically improve cholesterol. Moderate physical activity can help in increasing the high-density lipoprotein (HDL) cholesterol. The “good” cholesterol. In your doctor’s opinion, work up to at least 30 minutes of exercise five times a week. Otherwise, vigorous aerobic activity for 20 minutes three times a week.

You are adding physical activity for short intervals several times a day. It can help you to lose weight, which includes cholesterol levels as well.

  • You are taking a daily walk during your lunch hour or in the mornings.
  • You are riding your bike to work or playing your favorite sport.
  • To stay motivated, consider finding an exercise to keep yourself fit.
  • People with cardiovascular diseases and other heart problems. Should take their doctor’s opinion before participating in intense physical or vigorous activities.

Based on the type of protein, there are two types of cholesterol:

  • Low-density lipoproteins (LDL)

It must produce a kind of cholesterol throughout the entire body. As this type of cholesterol is likely to get built, people most refer to it as ‘bad cholesterol.’

  • High-density lipoproteins (HDL)

It collects the lousy cholesterol from the entire body. Also, bring it to the liver for disposal purposes. Hence, people refer to it as ‘good cholesterol.’

Different types of fats entering our body-

7 day meal plan to lower cholesterol

There are different types of fats entering into our body. More than the number of fats, the type of fat plays a significant role. The examples of fats introducing into our collection include:

  1. Saturated fats 

They are present in meat as well as dairy products. They instruct the liver to produce more bad cholesterol content.

  1. Unsaturated fats

They are present in fish, plants, seeds, nuts, beans, and vegetable oils. Certain unsaturated fats can make the liver reabsorb and breakdown the lousy cholesterol.

  1. Trans fats 

They are present in vegetable oils. It produced by an artificial process called hydrogenation. Packaged goods, fried foods, and baked foods contain trans fats. You can get triglyceride hormones which play a significant role in cholesterol from two places –

A). Triglycerides from food:

When you’re eating a lot of fat, your gut breaks it down into triglycerides. The packages it up into chylomicrons — little bundles of energy that go straight into your bloodstream and out to your cells.

B). Triglycerides from stored body fat:

When you aren’t getting energy from food, your body turns to your fat stores. It processes them differently. They go to your liver, get broken down into triglycerides. And then get packaged up into LDL and sent into your blood for distribution. 

By limiting the intake of these foods, we can reduce the fat intake by 6 % of the total daily calories we consume. The foods include:

  • Reduced-fat milk or dairy products
  • Lamb
  • Pork
  • Poultry with skin
  • Lard and shortening
  • Fatty beef
  • Saturated vegetable oils such as coconut oil, palm oil.

Trans foods should also get avoided to reduce saturated fat intake. The foods include:

  • Potato chips
  • Packaged frosting
  • Buttered popcorn
  • Bakery foods which contain shortening
  • Packaged cookies, doughnuts, pastries.
  • Commercially fried foods
  • The products contain hydrogenated or half hydrogenated vegetable oils.

Only animal products contain more cholesterol compared to others. Cholesterol content should be less than fat content. Hence low cholesterol foods can be beneficial to reduce much of the cholesterol intake.

  • Foods that contain more cholesterol include:
  • Red meat
  • Sausage
  • Bacon
  • Organ meats

Consume more monosaturated fats –Vegetables, nuts, and fish are rich in monounsaturated fats. These fats take the form of liquids at room temperatures. Good sources of monounsaturated fats include:

  • Avocados
  • Nuts, for instance, almonds, peanuts, and Brazil nuts.
  • Seeds
  • Vegetable oils such as olive oil, peanut oil, sesame, and sunflower oils.
  • Use healthier oils –

Saturated and trans fats increase your bad (LDL) cholesterol levels. So, switch to nut, fruit, or seed-based oils. Also, spreads (such as canola, olive, or sunflower), rather than choosing butter and other animal-based fats. Moreover, which are not suitable and efficient.

Include the different types of proteins that are good for health — with this in mind. It reduces the intake of meat and reduced-fat dairy products. Hence, it can also help keep your cholesterol down and your heart health up! Including foods fortified with the plant, sterols can also help to lessen LDL cholesterol.

WHAT ARE THE BEST DRINKS TO CONTROL YOUR CHOLESTEROL LEVEL?

Lowering your cholesterol levels will reduce the risk of facing heart attacks and surgeries. It’s essential to follow a diet that includes fruits and veggies. You can consist of a few beverages too, which help in reducing your cholesterol levels.

  1. Green tea:

Teas, known for centuries for their excellent healing properties having a warm and soothing tea before heading to bed, can help you in many ways. It is also proof that this beverage can reduce — the ‘bad cholesterol’ known as Low-density lipoproteins (LDL).

greem tea How to reduce cholesterol naturally home remedies 7 day meal plan to lower cholesterol

But, it doesn’t have any specific impact on the ‘good cholesterol.’ The antioxidants in this beverage can help in reducing the cholesterol levels. Every green tea product doesn’t have the same effect on your body. The way it’s made also plays a significant role. Thus, Hibiscus tea also has excellent anti-oxidant properties.

  1. Tart cherry juice:

It helps in reducing cholesterol levels as well as cardiovascular health too. It also proves that it is one of the best to reduce cholesterol naturally home remedies. This juice helps to reduce blood pressure as well in a specific way. Make sure to add cherry juice to your diet plan for your heart health.

  1. Citrus juice:

citric How to reduce cholesterol naturally home remedies

If you like fruits like oranges, lemons then you’re in luck. It known for its significant impact in reducing cholesterol levels. It found that the extract of grapefruit contains anti-oxidants. They are suitable for your heart health. Also, drinking a glass of water with lemon juice can reduce your cholesterol levels naturally. Not only the juice of fourth lemon cup) – 2.6 grams to 3 grams.

  1. Psyllium supplements:

It made from the husks of the seeds of the ‘Plantago Ovata’ plant. You can consume it as a supplement or can mix it with drinks or foods. Consuming it regularly can dramatically reduce your cholesterol levels. It also relieves from constipation and lowers blood sugar for people who have diabetes.

  1. Phytosterols:

7 day meal plan to lower cholesterol

These are waxes derived from plants. They help in preventing your intestines from absorbing cholesterol. These are present in nuts, whole grains, fruits, vegetables in a natural way. Many food manufacturers add these phytosterols to prepared foods — for instance, yogurt and margarine. You can eat a food item that contains cholesterol. And can counter-attack that cholesterol at the same time too.

  1. Soy protein:

soya How to reduce cholesterol naturally home remedies

Soybeans and foods that contain these can reduce the cholesterol levels a little. Tofu, soy milk, and steamed soybeans are good sources of lean protein. Consuming these instead of fatty foods like beef can lower the cholesterol in your body.

  1. Ginger:

7 day meal plan to lower cholesterol

Ginger can lower high cholesterol levels and can also reduce triglyceride levels. It can even lower bad cholesterol and help in improving good cholesterol. Hence, you can consume it as a supplement, or power, or can add it to your food items.

  1. Flaxseed: 

7 day meal plan to lower cholesterol

It is a blue flower which is grown in temperate climates. It’s seeds, and the oil it contains are good sources of omega-3 fatty acids. These fatty acids give in a lot of health benefits. They increase the high-density lipoproteins (HDL), referred to as good cholesterol. Use its oil for excellent health benefits to getting the most significant boon from flaxseed.

SUPPLEMENTS TO REDUCE CHOLESTEROL LEVELS NATURALLY HOME REMEDIES

  1. Try cholesterol-lowering supplements:

Also, to foods and drinks, some supplements are effective to control your cholesterol level.

  1. L -carnitine:

L- carnitine reduces cholesterol levels and minimizes the oxidation for people with diabetes as well. It is consuming two grams of L-carnitine for three months. It can dramatically reduce oxidized cholesterol levels. Also, niacin, Phyllium husks, etc. also work the same. But do consult your doctor before taking any such supplements. These supplements do have specific side effects. Hence, it might result in skin itching, flushing, etc.

  1. Statin:

Statins are medicines that can help control your cholesterol levels. They usually offered to people diagnosed with coronary heart disease. Or also any other cardiovascular disease. Who’s personal or family medical history suggests they’re likely to develop it, moreover, during the next ten years.

For other people, the first way to manage high cholesterol is by making changes to your diet. Also, getting more active. Following a specific diet plan which reduces the bad cholesterol in productive ways. If you have high cholesterol, you should talk to your doctor about how you can lower it. Doctors must prescribe people who need statins. Your doctor can also tell you about healthy lifestyle changes, even following exercise routines. People do question, can exercise reduce your cholesterol level? Yes, it does.

Some pharmacies do sell low-dose statins, which you can buy without a prescription. But they’re no substitute to control your cholesterol level by eating a healthy, balanced diet and being active throughout. Speak to your pharmacist if you’re considering over-the-counter statins. You shouldn’t consume them without the opinion of your GP. If you have high cholesterol and need statins, your GP will prescribe them and watch how well they’re working on you.

DIET TO MAINTAIN CHOLESTEROL LEVELS

Diet to lower cholesterol will be helpful It also helps in reducing the risk of heart diseases. So, this is the diet to reduce your cholesterol level and for those who always ask How to reduce cholesterol naturally home remedies. But do you know what foods to eat to lower cholesterol? Let’s Find out.

  1. Eating foods that are rich in soluble fiber:

Soluble fiber, found in considerable quantities in beans, whole grains also in apples, citrus. We humans do not have the proper enzymes to break down the soluble fiber. Hence it moves through the digestive tract, absorbs water, and forms a thick paste. While it travels, it absorbs bile. Bile is a fluid secreted by the liver to help in the digestion of food—bile made from cholesterol. When the liver tries to make more bile, it pulls more cholesterol from your blood. In that way, the cholesterol levels decrease naturally.

If soluble fiber consumed, it reduces 5 to 10% of total cholesterol and bad cholesterol. It reduces them little by little in a span of four weeks. Hence, it recommended eating 5 to 10 grams of soluble fiber each day for most reduction of cholesterol levels.

  1. Consumption of lots of fruits and veggies:

The easiest way to reduce cholesterol levels is to eat more fruits and vegetables regularly. Fruits and vegetables contain a large number of anti-oxidants. These prevent bad cholesterol from forming plaques in the arteries. These cholesterol-reducing and anti-oxidant effects can also reduce the risk of heart disease. Research says that people who consume fruits and veggies. Have a 17% lower risk of developing heart disease for over ten years.

  1. Cook with herbs and spices:

Herbs and spices are nutritional powerhouses that contain lots of vitamins, minerals, and anti-oxidants. Some studies say that garlic, ginger, and turmeric are effective in lowering cholesterol levels to the most extent. These herbs and spices also contain antioxidants. Moreover, that prevents the formation of plaques in the arteries and the consumption of herbs and spices. It can reduce cholesterol levels. Dried oregano, mint, sage, thyme, clove, cinnamon, oregano, marjoram, dill, and cilantro contain the highest number of anti-oxidants.

  1. Eat a variety of unsaturated fats: 

The two main kinds of fats found in food are: saturated and unsaturated. On a chemical level, saturated fats do not contain double bonds. And are straight, allowing them to stay stable whereas unsaturated fats have one dual relationship. It bent in shape, which prevents them from joining together tight. Hence, they are liquid at room temperatures.

Research shows that replacing your saturated fats with unsaturated fats. Will reduce the total cholesterol by 9% — also, low-density lipoproteins (LDL), i.e., lousy cholesterol by 11% in eight weeks. Studies have also shown that people who consume more unsaturated fats. And less saturated fats have low cholesterol levels over time. Avocados, olives, fatty fish, and nuts contain a lot of heart-healthy unsaturated fats. It’s quite beneficial to consume them daily.

  1. Avoid artificial trans fats:

Trans fats occur in red meat and dairy products. But nowadays most people are consuming artificial trans fats. That used in many restaurants and processed foodstuffs. On hydrogenating unsaturated fats, artificial trans fats produced and like vegetable oils solidified at room temperatures by changing their structure.

Trans fats are an alternative to saturated fats. And many restaurants do use them to process foods to reduce cholesterol. Research shows that consuming artificial trans fats increases bad cholesterol. Moreover, it reduces proper cholesterol levels. And it also increases the risk of developing heart disease by 23%.

Always look for the words ‘half hydrogenated’ in the list of ingredients. This indicates that the food contains trans fats and should avoid. Even the occurring trans fats in red meat and dairy products do reduce cholesterol naturally home remedies. Since they’re present in small quantities, it does not pose a significant health threat.

  1. Eat less added sugars:

Not only saturated and trans fats consuming added sugars can also raise cholesterol levels. A study says that adults who consumed 25% of their calories from drinks. Made with high-fructose corn syrup experienced a 17% increase. In their low-density lipoprotein cholesterol in two weeks. Fructose increases the number of dense oxidized low-density lipoproteins. It contributes to developing the risk of heart diseases.

You are getting more than 25% of your calories from added sugars. It can raise your cholesterol levels. And increase your risk of dying from heart disease. Avoid choosing foods containing added sugars as much as possible.

  1. Enjoy a Mediterranean style diet:

One of the easiest to incorporate a lifestyle that can control your cholesterol level is to follow a Mediterranean style of diet. Mediterranean diets are rich in olive oil, fruits — also, vegetables, nuts, whole grains, and fish.

They are low in red meat and dairy. Alcohol in the form of red wine usually consumes in moderation with meals. This lifestyle includes many cholesterol-reducing foods and avoids many cholesterol increasing foods. Hence it is useful for your heart health and battles the risk of heart diseases as well.

Research says that following a Mediterranean lifestyle. For most of three months can reduce LDL cholesterol by an average of 8.9 milligrams per deciliter (dL). It also reduces the risk of heart disease by 52% and the risk of death by 47% when followed for at least four years.

  1. Eat more soy:

Soybeans are rich in proteins. They contain plant-based compounds called isoflavones that are similar in structure to estrogen. Research says that soy protein and isoflavones have practical cholesterol-lowering effects. They also help in lowering the risk of heart disease.

Eating soy for at least a month can increase high-density lipoproteins by 1.4 milligrams per decilitre. And it reduces the bad cholesterol by 4 milligrams per decilitre. Soybeans and soy milk are effective in lowering cholesterol levels. Rather than processed soy protein extracts or soy included supplements.

  1. Drink green tea: 

The Green tea produces by heating and drying the leaves of the Camellia sinensis plant. The leaves can steep in water to make brewed tea or made into powder as well. Studies have said that consuming green tea regularly for at least two weeks. It can reduce 7 milligrams per decilitre of the total cholesterol. It lowers the low-density lipoproteins (LDL). Hence, it refers to as the bad cholesterol by 2 milligrams per dL.

Animal studies have shown that consumption of green tea can lower cholesterol by reducing the liver’s ability to produce LDL. It also, increasing the removal of LDL from the bloodstream. Green tea is also rich in antioxidants. It also helps in preventing the LDL from oxidizing and forming plaques in the arteries. Drinking at least a cup of green tea every day helps to lower your LDL cholesterol levels. Also, it reduces the risk of heart disease by 20%.

  1. Do not smoke: 

Smoking increases the risk of developing heart diseases. One of them is it changes how the body handles cholesterol. The immune cells in smokers.hat are incapable of returning the cholesterol from the cell walls to the blood. For transport to the liver. This damage gets did by tobacco tar rather than nicotine.

These dysfunctional immune cells tend to clog the arteries in smokers at a much faster rate. Smoking lowers the HDL and suddenly increases the total cholesterol. Giving up smoking can reverse these harmful effects.

  1. Fish:

Consuming oily fish is also a good source of healthy unsaturated fats, omega-3 fats. Also, I aim to eat two portions of fish every week. At least one of which should be oily. A part is 140g, but you could have two or three smaller pieces throughout the week. Tinned, frozen, or fresh all are suitable — for instance, salmon, sardines, pilchards, trout, herring, and mackerel.

Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat. They may increase the low-density lipoproteins and reduce the high-density lipoproteins.

CONCLUSION

Cholesterol supports many essential functions — for instance, the formation of the cell membrane and hormone production. Yet, having high levels of low-density lipoprotein cholesterol. It referred to as bad cholesterol. Hence, it can increase a person’s risk of heart disease, heart attack, and stroke.

High levels of LDL and dense oxidized small LDL can increase the total cholesterol on a larger scale. These tend to increase the rate of heart diseases, as well. Changing the diet and consuming more fruits and vegetables. Also, including more herbs and spices. And consuming soluble fiber can control your cholesterol level. Thus, they also help in reducing heart risks.

Ingredients like trans fats added sugars should avoid keeping your cholesterol levels in great state. These foods and supplements, including green tea soy, niacin, psyllium, and L-carnitine, helps in reducing cholesterol levels. Does it also assist you in knowing how to reduce cholesterol levels home remedies?

Any small dietary changes can help in reducing bad cholesterol and improving heart health. If your cholesterol is out of balance, then following a lifestyle is also recommended. Sometimes following a particular lifestyle won’t help in reducing cholesterol. At times consume the prescribed pills given by your respective doctor. The lifestyle so it can help in reducing the dose of medication. Hence, exercise and weight loss can help in naturally lowering total cholesterol levels. But if you know what foods to eat to lower cholesterol? then it will become easier.

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Mehak Gupta
Ms. Gupta, a certified Home Science student for three years, is also a freelancer and web designer. She is the owner of fitnesscomboo.com and loves to share her passion for helping others create their best lives possible without spending countless hours in the kitchen and gym. Follow Mehak on Instagram (@fitnesscomboo), Twitter ( @fitnesscomboo), Facebook ( @fitnessadvisercomboo) or contact her at [email protected]
https://fitnesscomboo.com

5 Replies to “7 day meal plan to lower cholesterol.

  1. Well researched and informative article. During the lockdown people are nearly inactive thus chances are very high for heart related issues. High Cholesterol level can leads to the major heart disease called as heart attack or CHD. Your blog will help the people to get their Cholesterol level back to the normal level.

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