Heart Healthy Lunches - Great Meals On the Go (Lower Cholesterol DIet)

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Salt is hidden in lots of food. The amount of salt you eat should be less than 4 g per day. Salt holds fluid in your body.


If you eat too much salt, the extra water stored in your body raises your blood pressure. Salt is made up of sodium and chloride. Learn more about cutting down on salt and salt alternatives. Too much drinking increases your risk of high blood pressure.

It also increases your risk of coronary heart disease, stroke, and many other problems. Use the alcohol action plan to set goals for drinking less alcohol.

Foods to Eat on a Low Cholesterol Diet

Learn more about alcohol and heart health. Meals and food. Share this. Eating healthy foods will help you recover and reduce your risk of more heart problems. Healthy eating goals Eat vegetables, whole grains, fruit, nuts and seeds every day.

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Choose healthier fats and oils. Aim for two to three serves of fish and seafood per week. Limit fried or baked foods, especially chips, biscuits, cakes and other baked cereal products. Avoid adding salt to food. Drink mainly water. Avoid sugar-sweetened drinks.

Breakfast (244 calories)

What to eat after a heart attack Eat plenty of vegetables aim for five serves every day and fresh fruit aim for two serves every day. Choose wholegrain types of breads, cereal, pasta, rice and noodles. Select lean meat meat trimmed of fat and poultry without skin. Limit processed meats, including sausages, and deli meats, such as salami. Have two to three serves g of fish and seafood every week fresh, frozen or canned. Many typical lunch foods—cold cuts, cured meats, pizza and soup—are high in sodium, so keep that in mind.

You probably want to pack your own. Turkey Burger : Make a burger from ground lean turkey with scallion and red pepper and top with few slices of avocado or 1 slice Swiss cheese , served in low sodium brown rice tortilla or steamed collard greens. Low Sodium Bean Soup or Chili : Low sodium chili or bean based soup, topped with few slices of avocado. The way you prepare your dinner will help you stick to your heart-healthy diet.

Select lean cuts of meat and trim fat and remove poultry skin before cooking.

Eating Out & Special Meals: Healthy Eating on the Go

Broil meat instead of pan-frying it, and drain fat from foods before eating them. You can also make some smart substitutions, such as using low-fat or fat-free cheese and milk, and cooking with liquid vegetable oil olive, sunflower, canola instead of solid fats, such as butter, lard and shortening. Baked Chicken or Fish: Bake it with 1 tbsp extra virgin olive oil or try avocado oil and a few tablespoons of salsa; serve it with cooked vegetables i. Top with sprinkle of feta cheese. At snack time, skip the salty chips and crackers and instead go for low-salt options with plenty of fiber and protein to tide you over until your next meal.

And yes, you can occasionally indulge in dessert. Here are some heart-healthy dessert recipes we highly recommend. Remember: a change in your diet might tough at first but it truly can change your health—and your life—for the better. Pin FB ellipsis More. Image zoom. Photo: Peter Dazeley.

Best Low Cholesterol Recipes recipes | Food Network UK

Photo: Brian Woodcock. Photo: Jennifer Causey. Your liver has to take more cholesterol out of your blood to make more bile, which also lowers your blood cholesterol. The beta glucans are in the outer layer of the grain — one of the reasons whole grains are so good for you. The term whole grain simply means that the entire grain is included in the food product — so it includes all the nutrients. Refined grains have had the outer layer removed which means they lose some of the nutrients, for example white bread and white pasta.

Aim for: around two to four portions of oat-based products or barley per day. This will give you around 3g or beta glucans which should help to lower your cholesterol. Many products now contain oats, which makes it easier to get your two to four servings.

Foods which have a claim on the label saying they lower cholesterol contain 1g or more of beta glucan. Go to the next three in our list of super foods. By continuing to browse the site you are agreeing to our use of cookies. Continue Find out more.