Low Cholesterol Diet Menu & Free Meal Plan to Lower High LDL Naturally

Are your cholesterol levels way beyond what is considered normal in the cholesterol chart?

What is a Low Cholesterol Diet ?

1 in every 2 is at risk of heart attack Research has revealed that one in two American adults has at least borderline or high cholesterol levels, which means that one in every two is at a higher risk of heart attack and other cardiovascular diseases.

What Foods Can You Eat on a Low Cholesterol Diet

Everyone knows the importance of proper nutrition when cholesterol level problems are concerned. If you are like most Americans, chances are you have a high cholesterol diet, which explains those unhealthy numbers.

However, with a few minor tweaks in your eating habits, a cholesterol lowering diet can be easily achieved. You can lower cholesterol naturally and permanently through a diet loaded with 5 most important cholesterol lowering foods. What foods are these?

Cholesterol Levels Chart (Milligrams of Totale Cholsterol)

Low Cholesterol Diet Food List

• Whole grains. Whole grains are rich in soluble fiber, which can help lower bad or LDL cholesterol.
• Nuts. Nuts are good sources of polyunsaturated fatty acids, which also help restore normal HDL cholesterol levels.
• Olive oil. Olive oil is rich in antioxidants that can help lower LDL or bad cholesterol.
• Fruits and vegetables. Vegetables and fruits are rich in plant stanols and sterols that help block cholesterol absorption, and thus lower cholesterol levels.
• Fish and foods rich in omega-3 fatty acids. Omega-3 fatty acids found in fish have been proven to be indispensable in any low cholesterol diet.

These five foods are actually staples in what is now known as the Mediterranean diet. This diet encompasses the most important aspects of low cholesterol diet menu which includes high amounts of fiber (fruits and vegetables, whole grains), low saturated fat (no animal fat and butter) and high levels of unsaturated fat (as in nuts, fish and olive oil).

Lower cholesterol naturally

Various studies have been conducted on the effectiveness of the Mediterranean diet in lowering cholesterol.

Studies conducted by Gonzales, et al. published in the journal Annals of Internal Medicine in 2006 (vol. 145, Issue 1), have established that:

A Mediterranean style diet can lower cholesterol levels significantly more than a low fat diet plan. In fact, it has been seen in later studies that if this diet is followed closely, you may be able to skip those expensive cholesterol medication, and you can also lose weight in the process.

If you take a closer look, it is not difficult to see how the Mediterranean diet is now only good for the heart but for the overall health as well. It does not only lower cholesterol levels, but can also lower blood pressure, blood glucose, and prevent diseases such as cardiovascular-related ones and cancer.

The best thing about the Mediterranean diet is that it does not require you to make drastic life modifications – only the right food choices and knowing what to avoid.

Of course, aside from changes in your diet, you should also aim for a more active lifestyle. Make sure you look for other ways for lowering your cholesterol, such as walking, jogging or any physical exercise.

Low Cholesterol Diet Example Step by Step

Free Low Cholesterol Diet Recipes

• Salsa di Pelati (Tomato sause)
• Pasta alla Norma
• Maccu verde (Fava Bean Spread )
• Mascolini Marinati
• Tonno all’Agliata (Tuna with garlic)
• Melanzane arrosto (Roast eggplants)
• Peperoni arrostiti (Roast capsicum)
• Carciofi alla brace (Artichokes to the brace)

Read more Low Cholesterol Recipes here

Low Cholesterol Diet Guidelines

According to a new survey,while-nearly two-thirds of adults (65 percent) report one or more risk factors for cardiovascular disease and 87 percent are at least somewhat concerned that they may develop heart disease, many do not take steps that may help them in the fight against this disease.

This behavior is well confirmed analyzing the internet searchers behaviors using Google.com user data.

As You can see from the graph above, online user interest on “low cholesterol diet” is going to be similar to the one of the past years, confirming what the survey says…

Read More Low Cholesterol Diet Series:

• Healthy Low Cholesterol Diet Recipes: Easy Ways to Lower Your Cholesterol Fast
• Cereal Alone Cannot Reduce High Cholesterol
• How to Lower Bad Cholesterol Levels and Triglycerides in Adults
• Do You Avoid these Foods that Cause High Cholesterol ?
• Shopping for a Cholesterol Lowering Grocery List of Foods Low in Cholesterol
• How to Cook for Someone With High Cholesterol & Cooking Tips to Lower Fats