High cholesterol level has become prevalent nowadays. Elevated cholesterol is responsible for cardiovascular disease. According to a research by WHO, high cholesterol level is estimated to cause 2.6 Million deaths and disability to 29.7 Million people. The worrisome data about the people with cholesterol issues can be observed in the study by Heart Foundation, and the number is increasing day by day.
With so many things to do in a day and profuse work pressure, most of us don’t quite get enough time to exercise or to burn the calories we intake. The best way you can control the fat accumulation in the body, which in long run leads to obesity is by following a diet plan.
Here’s the low-fat diet you need to intake in order to maintain cholesterol in the body –
1. Breakfast –
Breakfast is the most important meal of the day and you need to ensure that you don’t skip breakfast. However, it is the quality of the breakfast you take is what shapes your day.
You can try Oats (more than half a cup), two bananas and a cup of coffee if you prefer so. A glass of orange juice will be a great idea to start the day with a fresh vibe. Orange has zero cholesterol and is very healthy for people with high cholesterol levels. Combination of these in your morning meal will keep you active till lunchtime, and you won’t feel the hunger.
2. Lunch –
You can have a sandwich or 3 Chapattis with a glass of vegetable juice, which will keep you fortified till the evening. You surely can have cooked vegetables, but ensure that it has less oil content. There are many types of edible oil you can use, but Sunflower is preferable as it is low in calories. An apple before or after 30 minutes of lunchtime will make up for a proper afternoon diet. Whenever you choose a soup for your lunch, ensure that it is rich in Sodium. You need to maintain the sodium limit.
3. Evening Refreshments –
If you are someone who likes to have high-end snacks in the evening, say 4 o’clock, then make sure that you don’t intake more than 200 calories. Popcorn or simple fruit platter will do. For beverages, you can try ice-tea or green tea, albeit without sugar. Look to avoid sporadic tea or coffee breaks during work hours.
4. Dinner –
If you have a special craving for rice, then you may include brown rice in your dinner along with lentils, which will provide you protein. If you aren’t a teetotaler then a glass of wine will not be a problem. In fact, it’s good for heart.
For non-vegetarians, fish will be a good as it has heart-healthy omega-3 fatty acids.
5. Deserts –
After religiously following the aforementioned diet plan, you deserve a desert. You can devour a cup of fruit (pineapple or peach) ice-cream or a glass of milkshake, albeit sugar-free and with fewer calories.
Having a fat-free diet or food with lesser diet will help you in many ways. It will reduce the chances of having heart-related problems and aids to longevity. If you want some more options then head on to the list of 10 foods that are low on cholesterol.