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Recipes For High Cholesterol And Triglycerides

Are There Any Downsides To Cholesterol

Best Foods for High Cholesterol | Healthy Recipes

The snacks on this list are rich in fiber, protein, healthy fats, vitamins, and minerals and were specifically chosen for their health benefits.

Like any other snack, they contain calories that contribute to an overall eating pattern. Of course, its possible to overeat, even if youre eating nutritious snacks. You can work with a dietitian to figure out how to fit these nourishing snacks into your overall diet.

Foods To Help Lower Cholesterol

You can increase your HDLs through exercise, but when it comes to your diet, there are several foods that can help with LDL reduction The key here is to reduce, replace and improvise.

Soluble fiber is a gummy fiber that binds to bile and removes it with your bodys waste. For every 1 gram of soluble fiber you eat, you can lower your LDL by 1%. Replacing foods high in saturated fat with mono- and polyunsaturated fats can also help reduce LDL in your body. Its important to find small ways of building these foods into your diet, like swapping out cheese on a salad with avocado slices or replacing a creamy dressing with olive oil and vinegar.

Meals For People With Diabetes And High Cholesterol

The risk of heart disease is two to four times greater for people with diabetes. High blood cholesterol levels also increase your risk of heart disease. A healthy diet that includes nutritious foods in moderate amounts can help you control your blood sugars for diabetes and reduce your blood cholesterol levels.

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Swap Fatty Meats For Lean Cuts

Fatty meats are not good for you if you are trying to get lower triglycerides. Saturated fat in meat increases bad LDL cholesterol and contributes to high levels of triglycerides and cholesterol. Switch to lean cuts of meat if you do indulge. Avoid processed meats including cold cuts, bacon, ham, and sausage as these contribute to an increased risk of diabetes, cardiovascular disease, and even cancer. Fatty fish is a better protein choice as it supplies healthy fats that boost heart health. Omega-3 fatty acids in salmon, trout, mackerel, herring, and tuna boost heart health and may help reduce your risk of a heart attack. However, avoid large game fish like swordfish, sailfish and king mackerel as they may contain mercury.

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Citrusy Green Apple Smoothie

Lower Cholesterol &  Triglycerides!

Apples can be good for your heart and for lowering cholesterol. They contain compounds that help breakdown LDL, the bad cholesterol. Add greens to get a rush of potassium as well. This cholesterol-reducing smoothie is not only good news for your heart but for your overall health too.

What Youll Need

  • ½ lemon or 1 lime
  • 1 handful of your favorite greens

How To Prepare

Take all the ingredients and blend them together. Greens and lemon zest are best when served fresh, so drink this one right away.

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Lunches To Reduce Your Risk Of Heart Attack

Here are some flavorful lunches you can pack, and a few you may even be able to buy.

Soup & Salad

1 cup vegetable, black bean, or lentil soup

5 whole-wheat crackers

2 cups salad made with dark greens, like spinach, mixed greens, or radicchio

1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch

Add this crunchy side:

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu

1/2 cup whole-wheat pasta or rice

1 cup pineapple chunks

2 oz grilled chicken breast on whole-grain sandwich

1 cup side salad

1 piece of fresh fruit

What A Diet For Managing High Cholesterol Looks Like

When it comes to maintaining a diet fit for your ticker, the American Heart Associations recommendations, published in December 2019 in Circulation, are to eat a well-balanced diet, one which prioritizes unprocessed foods. This includes eating more whole grains, low-fat or no-fat dairy, fruits, vegetables, legumes, nuts, seeds using liquid, nontropical plant oils, like olive or sunflower and limiting saturated fats, excess salt, and processed sugar.

While dietary cholesterol doesnt make as much of an impact on blood levels as once thought, its important to note that some people respond more strongly to dietary cholesterol than others, according to Harvard T.H. Chan School of Public Health, which makes it important to talk with your doctor about the best dietary approach for you. Egg lovers can rejoice, though: Assuming you arent highly responsive to dietary cholesterol, its okay to eat up to seven eggs a week.

The reasons for these recommendations are varied, so lets look at why they are so important.

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Baked Goods And Sweets

Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.

They also tend to be full of sugar, which can lead to high levels of blood triglycerides, an unhealthy blood fat that can be a risk factor for coronary heart disease.

Instead, make your desserts at home, choosing recipes that dont need shortening or lots of butter. This also allows you to modify recipes and cut down the amount of sugar used, to half or three-quarters the recommended amount. You can also enjoy baked fruit as a dessert, or substitute applesauce for eggs or butter in your baking.

Be Careful With Pancake Toppings

Lower Cholesterol with These 3 Foods

Table sugar is not the only kind of sugar you need to be wary of when you have high triglycerides. Honey and maple syrup can increase your triglyceride levels, too. One tablespoon of honey has 64 calories and approximately 17 grams of sugar. One tablespoon of maple syrup contains 50 calories and approximately 13 grams of sugar. If you want to indulge in these sweeteners, use less of them or look for low-calorie or sugar-free maple syrup. Sugar comes in many forms. Read the labels and watch for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose. They are also bad for your blood sugar.

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Follow A Lower Carb Diet

Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.

Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .

A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .

A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .

Summary

Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.

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Barley And Oat Pancakes

While some of the recipes above help curb your hunger and savory cravings, this one is a filling and healthy breakfast! Instead of the usual flour, youll substitute it with barley flour thats definitely a healthier option. Not only does this pancake make a filling breakfast but it is also low in cholesterol. In our opinion, barley flour is a good addition to have in your pantry.

Barley contains fiber thats found in fruits, vegetables, and oats. And as it turns out, this recipe contains oats too. Hand in hand, theyll help lower your cholesterol.

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What Are Triglycerides And Why Are They Important

Triglycerides are a type of blood lipid and theyre made up of free fatty acids. Theyre stored in your body fat, but youll also find them in your blood, says nutritionist Jessica Ash, CNC, HHC, FDN-P and founder of Jessica Ash Wellness. And because your liver makes them, theyre also found in your liver and then your tissues. Our body gets triglycerides either from the food that you eat or from the body it manufactures triglycerides in the liver.

Its important to know that triglycerides, like cholesterol, are normally protective . But triglycerides are used for energy, whereas cholesterol is used for steroid hormone production, Ash explains. And our muscles are specifically what like to uptake fatty acids or triglycerides. So theyre fatty acids that the body usually uses for energy.

Your body needs energy from food to function. But excess energy, especially from sources like simple carbohydrates, can be stored as triglycerides, which can create issues if your triglyceride levels are elevated above the normal range. According to the Mayo Clinic, if your triglycerides are over 150 mg/dL, then youre at a greater risk for developing heart disease.

A Low Cholesterol Diet Recipe Just For You

13 Simple Ways to Lower Your Triglycerides

Now that you know about which foods will help you lower your bad cholesterol, heres an easy recipe to help you get started. This Tofu with Brown Rice and Veggies make use of the healthy ingredients mentioned above.

In this recipe, we used brown rice, which is among the whole grain foods, and is healthier than white rice. Tofu is an example of soy food, which is also among the healthy foods. As a tip, if you want more flavor, you can season the sweet potatoes and tofu with cayenne or paprika if you want it with a bit of spice. You can also use oyster sauce to season the dish instead of salt.

What makes this recipe even better is that you can just wait for it to cook in the oven with your baking pan and parchment paper set. Definitely makes cooking easier and healthier!

Dont forget to share this recipe to help your friends get started on a low cholesterol diet plan, too!

What other recipes would you like us to post? Leave us a comment or send us a message!

  • 200gramsChinese soy tofucut into cubes
  • 1/3cupfresh flat-leaf parsley leaveschopped

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Lowering Triglycerides Dessert Options

5. Low Sugar Dessert: Considering the importance that sugars play in spiking triglyceride levels, dessert can seem like a thing of the past for those with elevated levels of the blood fats. In fact, many people with high triglycerides stick to a hypoglycemic diet, where carbohydrates are measured and very limited. However, there are some great dessert options that wont throw a low glycemic diet out of whack and still allow people with elevated three molecule lipid levels to enjoy a sweet treat following a good meal. Low triglycerides recipes for dessert options may be limited, but their taste potential certainly isnt.

Fruit Kabobs are one dessert option for people with high triglycerides. Not all fruit is ideal for people on this type of diet, so low fructose options are best. Choices like cantaloupe and strawberries are great options and work well on a stick to provide a treat as pleasing to look at as it is to eat. Consider low fat yogurt for dipping or a low fat whipped cream.

Parfaits can provide a more decadent treat with creative substitutions serving in place of triglycerides enemies like pound cake and whipped cream. Greek yogurt spiked with honey and cinnamon can be used in place of the creamy filling and handfuls of homemade oatmeal granola can be incorporated for delicious crunch. Layering the parfait with berries and topping with yogurt can finish off the sweet treat.

References:

Cholesterol And Triglycerides 101

Cholesterol is a type of fat that your body needs to function. When you consume more cholesterol than your body needs, it can build up, which raises your risk of heart disease. Foods that contain saturated fats, including many desserts, can also increase your cholesterol level. Triglycerides are the form that fat takes when its floating around in your body, and elevated triglycerides can raise your risk of heart disease as well, according to the American Heart Association. Too much sugar and too many refined carbs can also increase your triglyceride levels because an excess of these foods turn into triglycerides and take up residence in your fat cells.

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Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.

Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week to reduce the risk of heart disease and stroke .

Whats more, one study showed that eating salmon twice a week significantly decreased blood triglyceride concentration .

Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Summary

Fatty fish is high in omega-3 fatty acids. Eating two servings per week may lower triglyceride levels and decrease the risk of heart disease.

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Diet To Lower High Triglycerides Useful Tips

Smoothie to Lower Cholesterol (Oats Smoothie for Cholesterol)

Follow the diet to lower high triglycerides can be particularly challenging, especially for those used to eating in an unregulated or excessive way. Help can come from the couple, sharing the challenge with the partner.

Finally, it is good not to forget the ability ofphysical exercise to consume the triglycerides present in the body, so as to be a possible cause of hypotrigsiceridemia. On the other hand, it can be an excellent ally for lowering high triglycerides. However, it must be considered that this is not a way to escape a healthy diet, a supportive therapy that can make the recovery process faster.

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Cholesterol And Triglyceride Lowering Diet Can Prevent Sudden Death

According to doctors from the health information channel According to the E-Med, individuals following a cholesterol and triglyceride lowering diet are less likely to suffer sudden death.

Reducing cholesterol and triglycerides in your blood is possible through dietary changes alone, but advice from a medical professional is always recommended. This is because people who have a high level of cholesterol or triglycerides in their blood or who suffer from hereditary conditions caused by high cholesterol, may need to take medications for a period of time to help bring their levels within a manageable range.

Busy Lifestyles Are The Most Common Reasons For High Cholesterol And Triglyceride Levels

If you are like me and like to pack your day full of activities or if you are simply trying to balance a work and home life, watching your diet is often the last thing on your mind.

Therefore, making a healthy meal for yourself and even the family is often impossible. Processed and other fast foods are often high in the fats associated with increasing cholesterol and triglycerides.

To try and tackle this problem, I have started doing a simple menu plan. That is deciding for the week what foods will best suit my cholesterol and triglyceride lowering diet and ensuring I have the ingredients ready to go.

The idea of creating a menu plan is, the days you know you are going to be pressed for time you and organise a simple meal that is still healthy. The meals that require more preparation or cooking time, I save for the days I know I can commit the time.

  • Day one Poached salmon, new potatoes and carrots
  • Day two Pasta with tomato and basil sauce
  • Day three Vegetable curry with rice
  • Day four Chicken salad
  • Day five Mackerel, rice and poached eggs

The weekend I would leave to chance, although I do treat myself to a small Chinese takeaway and a half-a-glass of red wine on a Saturday evening.

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Why Is My Husky Shedding So Much In The Winter

Foods high in saturated fats include: processed or deli-style meats deep fried fast foods processed foods takeaway foods fat on meat and skin on chicken ghee, lard and copha coconut oil. Your diet and weight have a huge impact on your levels. Diets highin calories, high-carbohydrate, low-fat diets, and obesity increase triglycerides. Vitamin D deficiency, smoking, an underactive thyroid, inflammation, genetics, and certain medications and diseases can also raise your levels.

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Smoothie Recipes To Lower Cholesterol

hdlcholesterol what is your good cholesterol?

Knowing about cholesterol is important for your overall health and wellbeing. Common knowledge states that high cholesterol is bad, but what exactly does that mean? It gets even more confusing when you realize there is both bad and good cholesterol. As youve probably guessed, there are a lot of questions associated with cholesterol, so lets walk through some of those topics before we discuss our delicious smoothie recipes to lower cholesterol.

Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.

Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.

This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.

Luis Alvarez / Getty Images

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