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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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