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5 Meal Plans That Could Help Reduce Cholesterol

5 Meal Plans That Could Help Reduce Cholesterol

Choosing meals that are healthy for your cholesterol levels can be a tricky business. There is good cholesterol and bad cholesterol. Determining which foods have the right balance to promote a healthy body can be difficult. Luckily, there are some staple foods that you can count on when developing a meal plan that is effective at reducing bad cholesterol. Below, you will find five delicious meals that will aid you in keeping your cholesterol low.

Salmon

Salmon is a tremendously beneficial source of nutrition. This fish does more than help lower cholesterol. It contains many helpful oils and vitamins that benefit the heart and mind. Baked or grilled salmon fillets with just one teaspoon of olive oil makes for a tasty entrée. A splash of lemon adds a mouth-watering final touch. Any type of low-sodium vegetable makes a perfect side-dish for the meal. Pearl barley or kale prepared in sterol-enriched margarine is an optimal choice. Fill up one tall glass of fat-free milk to complete the dish.

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Spaghetti

Spaghetti with meatballs, when prepared properly, can assist in the fight against cholesterol. Who says that you cannot still eat heartily? Boil whole-wheat pasta, and make your meatballs from extra-lean ground turkey. Mix ground oats, egg substitute, and minced garlic into your meatballs before you begin browning. Be sure to use a low-sodium pasta sauce. For a side-salad, prepare traditional mixed greens with 1 tablespoon of low-fat balsamic vinaigrette dressing.

Fish and chips

Fish and chips are sure to be a child’s favorite. Cut either cod or tilapia into strips. Roll these strips in yellow cornmeal and seasoned bread crumbs. For extra zest, drizzle the strips with malt vinegar. For the chips, slice one potato into several thin strips. Coat the strips with olive oil before baking them in the oven. As an additional side item, you may wish to serve steamed broccoli or unsweetened applesauce.

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Black Bean Burritos

For the nights that call for a fiesta, try black bean burritos. Combine half a cup of sautéed black beans with salsa, minced onions, and a pinch of chili powder. Top the stuffing with cooked brown rice. Wrap your ingredients in a whole-wheat tortilla. Add shredded, low-fat cheese to finish off your creation. Baked tortilla chips make the perfect Spanish side-item.

Veggie Burger

The family consistently on the go typically has very little time to put into a meal. The veggie burger provides the optimal healthy solution. Boca vegetarian burgers are cholesterol friendly and are easy to prepare. They can be grilled or microwaved. Place your Boca burger on one whole-wheat hamburger bun with one tomato slice, lettuce, and blue cheese. The results are delicious. One ear of boiled corn with sterol-rich margarine completes your meal in minutes.

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Nisha represents a site called MHA. She enjoys writing about health and dementia care for the elderly.

Featured photo credit:  Bruschetta via Shutterstock

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Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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