Embarking on a healthy diet as well as a healthy lifestyle has remained the best weapons used to protecting your system against harmful illness and infections and also against heart related disease. In detail, including heart healthy food that are not refined or processed, embarking on a regular exercise and equally maintaining your weight gain as well as avoiding excessive alcohol will drastically and significantly help you reduce heart diseases and death. In addition, with just 7 day low cholesterol diet plan, you will guide your heart and reduce in weight with such practice. The snacks and meals that should contain in this diet plan entails heart healthy foods that include antioxidants food such as vegetables, fruits, fiber rich foods, whole grains, avocado, lean protein and olive oil among others.
Equally, added sugar or sodium as well as saturated fats that can damage your heart when consumed in excess should be limited or avoided within these days. You can however, further season most of your meals with a lot of herbal spices; this would help your meal look quite inviting and flavorful. If your medical adviser suggests a low cholesterol diet plan, what should prick your mind first are fruits and vegetables and any other plant foods that you are aware of. At the same time, decreasing your animal foods should also come to the mind. Just fix your mind to storing up your kitchen with lower cholesterol food proteins and with enough veggies. It is acknowledged that persons with high blood cholesterol levels should effectively reduce their dietary cholesterol intake to at least 200milligrams within 24 hours. You might have varieties for your breakfast, most especially taking of eggs and white bread before proper meals, however when embarking on this diet plan it is ideal that you try an omelet made egg, practically cooked with sautéed vegetables and just white eggs – this actually doesn’t contain any cholesterol. Equally, for lovers of oatmeal for breakfast, it is cholesterol free; hence you can enjoy it unlimited.
You can however have oatmeal with plant foods or fruits such as blackberries, walnuts, almond milk, soy and black berries. Eating vegetable salad for lunch is also a very good meal to keeping our cholesterol intake very low. Within the 7days low cholesterol diet plan, you can have salad on two or three days. Other heart healthy meals for lunch include whole wheat bread, chickpea burger, and black beans and for appetizer, you can visit your local grocery store to get fat free yoghurt and drinks. If you interested in having an animal protein food, you can however take fish for several days, but expectedly you have to keep the size in check. For alternative, you can equally bake a potato seasoned with herb meals or you can try making bean soup, tofu with vegetable stir fry or vegetarian chill. Nuts are recognized equally as cholesterol free snacks that can be consumed unlimited as well. However, you don’t have to consume them excessively, you can discuss with your doctor on how much quantity you can have. Discussed below is however 7 days low cholesterol diets plan you can follow.
7 Days Low Cholesterol Diet Plan
Low Cholesterol Diet Plan Day 1
On the first day of your diet plan, you can serve yourself an avocado egg toast for breakfast with about quarter blueberries for appetizer. You can also either have just vegetable salad or chickpea for lunch and medium size orange for fruits. To end your day one, you can have green peppercorn sauce with seared salmon for dinner, also with any heart healthy fruits you can purchase from your local grocery store. Importantly, keep in check that all of these should not exceed anything more than 62g protein, 27g fiber, 144g carbohydrates, 1,181 calories, 1,208mg sodium, 12g saturated fat and 44g of fat.
Low Cholesterol Diet Plan Day 2
On the second day of your diet plan, you can serve yourself a bran cereal with skim milk for breakfast. Alternatively, you can have just blue berries and 1 medium size ball of apple fruit. For mid-day (lunch), you can eat a meal highly rich with vegetables and for dinner, you can either eat a peanut noodles salad, tofu that is roasted or soup made with herbal spice. Importantly, you have to keep your calories, protein, fiber, fat, sodium, carbohydrates, and saturated fat in check.
Low Cholesterol Diet Plan Day 3
On the third day of your diet plan, you can ingest almonds, blueberries or non-fat Greek yoghurt for breakfast; additionally you can take in carrot as fruit for the day. For lunch, you can have soup made with herbal spice or roasted tofu and finally for your dinner, you can prepare for yourself a grilled romaine with avocado lime dressing. Necessarily, you need to keep your calories level amongst other things in check and equally you would need fruit before going to sleep.
Low Cholesterol Diet Plan Day 4
On the fourth day, you can again have a bran cereal with skim milk for breakfast or blue berries and 1 medium size ball of apple fruit. For lunch, you can take in vegetable salad with chicken, plus 1 medium size orange as fruit (While preparing your chicken, it is important the skin is removed and is spiced with herbal ingredients). For dinner, you can ingest a tomato cream sauce with cod or a peanut noodles salad as well.
Low Cholesterol Diet Plan Day 5
On this day, you can have a rolled oats with strawberries for breakfast, a roasted tofu with blueberries for lunch and equally chicken cauliflower fried rice for dinner. Importantly, for your dinner fruit, you can have either Kiwi or Mango fruit before going to bed. Keep in check that all of these should not exceed anything more than 64g protein, 32g fiber, 141g carbohydrates, 1,220 calories, 1,095mg sodium, 8g saturated fat and 49g of fat.
Low Cholesterol Diet Plan Day 6
You can serve yourself a bran cereal with skim milk for breakfast with 1 medium size ball of orange fruit. For mid-day (lunch), you can eat a meal highly rich with vegetables and for dinner, you can either eat a peanut noodles salad, tofu that is roasted, soup made with herbal spice or toaster oven tostada. Importantly, you have to keep your calories, protein, fiber, fat, sodium, carbohydrates, and saturated fat in check.
Low Cholesterol Diet Plan Day 7
On the last day of your diet plan, you can serve yourself an avocado egg toast for breakfast with about quarter blueberries for appetizer. You can also either have just vegetable salad or white beans spinach salad with tuna for lunch and medium size orange for fruits. To end your day one, you can have green peppercorn sauce with seared salmon or spaghetti squash noodles bowl and lemon grass pork for dinner, Importantly, keep in check that all of these should not exceed anything more than 75g protein, 28g fiber, 106g carbohydrates, 1,195 calories, 1,244mg sodium, 10g saturated fat and 54g of fat.