Sample Diets for Lowering Cholesterol

Why do we need sample diets for lowering cholesterol?

Sample diets for lowering cholesterol are for the beginner who has just been diagnosed with elevated or high cholesterol.

The value of a sample diets for lowering cholesterol quickly and naturally, is that the sample diets allows one to immediately begin a low cholesterol diet, without first knowing what a cholesterol diet is all about.   This is the very big advantage of sample diets for lowering cholesterol - no thought, no experience is really needed to use them.

According to the Baker Heart Research Institute, 2006, around 80% of people with life threatening cholesterol levels mistakenly believe they have their cholesterol problem under control, when they don't - ample proof that there is a genuine need for sample diets for lowering cholesterol, ones that actually work, to provide direction until one understands the cholesterol beast and it can be a very difficult beast to tame.

The following sample diets for lowering cholesterol are based on my personal experience - so they should work.

I know from experience, that it can be bewildering when you are told your cholesterol level is too high and that you have to go on a diet to lower cholesterol - hence I wrote these sample diets for lowering cholesterol - covering the main meals and snacks of the day - to make things easier for the newly diagnosed or those whose cholesterol is not coming down in spite of their best efforts.

Here I tell you what I eat in the normal course of a day - a useful outline of sample diets for lowering cholesterol that may well work for you, as my diet has done for me. Hopefully, these sample diets for lowering cholesterol quickly, will be the start of your walk into understanding and victory.

By and large though, if you were like me, you suddenly didn't know what was safe and unsafe to eat and drink cholesterol wise, nor what foods, herbs, spices, vitamins and so on to use in your diet to lower cholestrol.

So, I came up with these sample diets to lower cholesterol, to fill that very real gap between finding out one has cholesterol problems and knowing what has to be done to lower cholesterol.

Reading everything on this web site may help you move away from my sample diets for lowering cholesterol, to making your own personal diet to lower cholesterol, using those foods and so on that YOU like to eat.

My sample diets for lower cholestrol are a stepping stone in your fight to lower cholesterol.

Our low cholesterol diet meal menu planner and our cholesterol and saturated fat charts may well be your next stepping stones.

So until you understand cholesterol better, these Sample Diets for Lowering Cholesterol may help get you started:

SAMPLE Diets for Lowering Cholesterol: Breakfasts

Breakfast foods

1 or 2 slices of toasted wholemeal OR whole grain bread - These types of breads actually help to lower your blood cholesterol, so are vitally important in these sample diets for lowering cholestrol!

Some days I use the 60% reduced fat margarine along with Vegemite ( a Marmite type of spread )

Other days I use a thin scraping of peanut butter, no margarine - Nuts are also good in a low cholesterol diet for reducing blood cholesterol! I use very pure peanut butter, as some are filled with sugar and other types of fats which need to be avoided on sample diets for lowering cholesterol.

Breakfast drinks

Coffee, 2/3 water to 1/3 full cream milk - Full cream milk isn't good when one is on a diet to lower cholesterol, but I never could take to skim milk in coffee, I use Nutrasweet to sweeten it.

AND OR a glass of pure, pulp free orange juice - orange juice contains antioxidants that may help against cardiovascular disease and are therefore good in a low cholesterol diet - I restrict to one glass a day

AND OR a skim milk milkshake - see my low cholesterol diet recipes to learn how you can make them suitable for a low cholesterol diet - No Saturated fat, No cholesterol and Delicious and Froffy and FILLING. By the way, skim is also good at increasing the GOOD cholesterol. Tip - when drinking one of our lower cholesterol / nil cholesterol skim milk milkshakes, don't let it stand.

SAMPLE Diets for Lowering Cholesterol: Morning Teas

Morning Tea drinks

I use the drinks above, more so the milk shake and occassionally a skim milk thickshake, again using the low cholesterol diet recipes I provide

Morning Tea foods

I tend to fill up on the drinks and avoid eating, but a piece of fruit or vegetable is ok when using a diet for lowering cholesterol.

About every second day I will have a couple of small squares of dark chocolate. Although chocolate isn't generally good for someone on this sample diet to lower cholesterol, there is some research that suggests a small amount of dark chocolate is good for the heart.

SAMPLE Diets for Lowering Cholesterol: Lunches

Lunch Foods

I normally eat a sandwhich made with 60% reduced fat margarine, wholemeal bread and a slice of lean meat with all fat trimmed off - just enough to cover the bread, two pieces of meat if it's thin stuff. Sometimes I add lettuce.

Sometimes I will substitue the bread for pita bread or other different types of whole meal breads.

Low calorie salads made with low fat dressing is fine too, but I'm not really into salads with my low cholesterol diet, being more a meat peson.

Lunch DESSERTS

Yes I have a sweet tooth and in my sample diet to lower cholesterol, desserts are common place. Normally I will have a piece of cake or a slice that we made ourselves using our low cholesterol diet recipes which you can find here, or low cholesterol diet recipes we make up as we go, which you may be able to also as you develop your understanding of your body and cholesterol.

In terms of shop bought desserts, as long as they are low in saturated fat ( like 0 to 2 % ) and not over the top in calories. Observe portion sizes when using a diet to lower cholesterol.

Lunch Drinks

For lunch, it's got to be coffee for me, made the same way as for breakfast coffee. Normally 2 cups.

SAMPLE Diets for Lowering Cholesterol: Afternoon Teas

Afternoon Tea Foods

You are probably expecting me to say fruit or vegetables, which would be healthy and good for low cholesterol diet, but on my diet to lower cholesterol, I eat cake or slice that's been made the low cholesterol way by ourselves.

OR Cake or slice that's shop bought, which is low in saturated fat, low in cholesterol ( assuming we can find cholesterol mentioned ) and NOT high in calories. Observe portion sizes!

Afternoon Tea Drinks

For lunch, it's got to be coffee for me, made the same way as for breakfast coffee. Again, normally 2 cups for me.

SAMPLE Diets for Lowering Cholestrol: Dinners

Dinner Foods

Variety is the spice of life, so dinner is often very different from one day to the next and that shows in these sample diets for lowering cholesterol:

When using meat, which for me is every day, make sure you prepare the meat the low cholesterol, low saturated fat way. First choose lean meats, less than 10% fat, remove excess fat. If cooking, use a grill so as to remove even more of the saturated fat and cholesterol.

With a diet to lower cholesterol, vegetables also should be prepared by oven frying using a fine spray of cooking oil, or by steaming, or by boiling.

Herbs and spices can be used to flavour - do not add fats.

You think cooking oil is safe because it's vegetable oil, such as canola oil or grapeseed oil or olive oil ... even these good oils are normally between 9 and 22% saturated fat, that's why frying is a very rare treat on a diet to lower cholesterol and isn't included in this sample diet to lower cholesterol!

If you check out our lower cholesterol naturally page, you will find alot of information on foods, herbs and so on that can lower blood cholesterol. Add these to your low cholesterol diet to control your cholesterol even better.

Some in depth dinner sample menus to lower cholesterol:

Main lower cholesterol version meal 1.: I have bacon and eggs about once a week: Eggs on toast, bacon on the side or as 2 bacon and egg jaffles - use the 60% reduced fat margarine on wholemeal bread. The whole meal bread is to lower cholesterol and stabilise blood sugars. Removing excess fat from bacon and using the low fat vegetable margarine removes most of the saturated fat that one's body would convert to cholesterol. An excellent and lovely lower cholesterol dinner.

Main lower cholesterol version meal 2.: Meat or fish with vegetables. Carrots are nearly always included as they are known to lower cholesterol. Onions are good for lowering cholesterol, matter of fact, anything in the onion family appears to be good to lower cholesterol. So these foods are a definite inclusion in this sample diet plan to lower cholesterol.

If you have to have chips with your meat or fish sometimes: To maintain the lower cholesterol way, cook only with a thin spray of cooking oil and oven fry. Wedges with the skin on, I now find are much more tasty than plain chips - again oven fried with a thin spray of vegetable oil, then seasoned just about anyway you want. Wont necessarily lower cholesterol directly, but it shouldn't raise cholesterol either. There is also a possibility that they will indirectly lower cholesterol by substituting for a higher saturated fat or higher cholesterol food, that may have otherwise been used, such as deep fried chips.

Food substitution is an important point in a diet to lower cholesterol - I look for better and nicer lower cholesterol alternatives, NOT going without. Also, by being a lower calorie version to normal chips, the risk of the body producing vldl cholesterol appears reduced as well - meaning they may lower cholesterol by keeping the big dinner calorie intake down.

Main lower cholesterol version meal 3.: Fruit and nuts. Once a week I have a meal of dried fruits and nuts. Only a few teaspoons of the nuts to keep down the saturated fat and calories coming from them.

Provided the dried fruits have been prepared correctly, they shouldn't contain cholesterol nor saturated fat - check the food label to be safer. This lower cholesterol meal, may also help lower cholesterol through the nuts and fruit fibre.

Side Dish to accompany lower cholesterol version meal - if desired: Wholemeal bread - due to it's ability to lower cholesterol. Topped with 60% low fat vegetable margarine spread thinly, to cut down the saturated fat and calories further, which helps lower cholesterol, such as ldl and vldl cholesterol.

Or, to make this side dish nicer, add garlic powder or garlic bits to the topping. You have lovely garlic bread, plus the garlic is a potent means to lower cholesterol.

Matter of fact, this garlic bread side dish is so designed to lower cholesterol, that even if the main dish with meat or fish was going to raise your blood cholesterol, this side dish may turn it round to lower cholesterol. This is a very tasty way to lower cholesterol!

As can be seen, there is an awful lot to consider in putting a low cholestrol diet togehter. No wonder so many people don't get it wrong and end up on medication or just dropping dead. Hopefully this sample diet to lower cholesterol will fill that gap.

Dinner DESSERTS

You can add a low cholesterol, low saturated fat, low calorie dessert if you want, but I'm normally happy with a low cholesterol diet milk shake. Normally I'm feeling fullish.

Dinner Drinks

Low calorie soft drink or

As stated above, a low cholesterol diet skim milkshake, as skim milk has been shown to be able to increase good cholesterol, or

A glass of pure orange juice.

SAMPLE Diets for Lowering Cholesterol: Supper

Supper Drinks

Mainly low calorie soft drink

Maybe one hot chocolate or fancy milk coffee once a week as a special treat, generally not good for a diet to lower cholesterol.

Supper Foods

Low fat, low calorie Yoghurt

Fruit - may be one or two apples and or piece of fresh pineapple and or an orange and or some grapes.

Normal ice cream as rare treat, or ice cream on a stick or in a cone, all shop bought prepackaged - but only maybe eaten once a week and one serving size. You may feel this is too much to ask, even on a sample diet for lowering cholesterol, but they are loaded with saturated fat and calories.

SAMPLE Diets for Lowering Cholesterol: PILLS I take

In these sample diets for lowering cholesterol, this section on vitamins, minerals and oils may seem out of place, but they are what I take as part of my cholesterol diet routine, so I include them here.

1 x 500mg Vitamin E, 1 or 2 x 500mg vitamin C, 1 x 1000mg Fish oil with dha etc, 1 x 1000mg Primrose oil, 1 x multivitamins.

Apart from the Vitamin C which is daily, the others are taken essentially every second or third day.

The reasons for taking these can be found on our page on Lowering Cholesterol Naturally.

SAMPLE Diets for Lowering Cholesterol: Exercise

Okay. At this point, I'm giving you more a guide to lowering cholesterol, rather than a strict sample diet focused purely on food and drink intake. Exercise is important though in keeping healthy and is normally good for keeping the cholesterol levels down as well. You can learn more about the value of exercise and how to exercise through my weight loss pages.

SAMPLE Diets for Lowering Cholesterol - In Conclusion:

I hope you find these sample diets for lowering cholesterol helpful. I think the sample diets are a very good place to start when you don't know much better, but if you go through all the life saving information on our pages for lowering and understanding cholesterol, I would hope that you would be able to modify these sample diets for lowering cholesterol, if you need to, to suit your own liefstyle and tastes.

I sincerely hope that you will all gain the victory over cholesterol that I now enjoy, along with all it's health and vitality benefits. Your weight may go down drastically too, especially if you follow our rapid weight loss tips, which will also normally help to lower cholesterol in those who are overweight.

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