If you havehigh cholesterol, one of the most important things you might do is to modify your diet.
That means replacing ingredients that boost cholesterol with those than can lower it.
This can take planning, especially when it comes to making low cholesterol lunches.
Linda Larsen
Lunchtime is often when people tend to grab something convenient that may not necessarily be healthy.
Some low-cholesterol lunch ideas require more prep work than others.
Each of these ideas contains a “base” ingredient that you could personalize to your taste.
This article covers how diet can affect your cholesterol and how to make healthy lunches.
Cholesterol and Your Diet
Cholesterolis a waxy, fat-like substance made by the liver.
It is carried through the bloodstream to the bodys organs and tissues by particles called lipoproteins.
Cholesterol is also present in foods such as meat, eggs, and dairy products.
This is called dietary cholesterol.
Your body needs cholesterol to function properly, but your liver makes all the cholesterol your body needs.
When cholesterol levels get too high, this can lead toheart attacksandstroke.
Eating a nutritious, heart-healthy diet is one of the best ways to lower cholesterol.
The basic guidelines are as follows:
Here are five suggestions for easy-to-make low-cholesterol lunches.
Base ingredient:Tortillas, whole grain bread, or pita pockets.
Choose wheat varieties over white and corn over flour.
These are higher in fiber, making them an excellent choice.
It’s a good idea to avoid cream soups and stick with a lighter broth instead.
Homemade soup can be prepared in a large batch, either on the stove or in a slow cooker.
Base ingredient:Broth or stock (chicken, beef, or vegetable).
Cholesterol-Friendly Pizzas
Pizza is all about the toppings.
A slice that’s loaded with cheese and processed meats like sausage and pepperoni is not cholesterol-friendly.
A slice with moderate amounts of cheese or lowfat cheese with fresh vegetables on top is much healthier.
Base ingredient:Try pizza with a thin crust or a whole wheat crust.
Crusts made with cauliflower are now commonly available packaged, fresh, and frozen in grocery stores.
Alternatively, try making a crust out of chickpeas or spaghetti squash.
Creamy dressings and buttery croutons, for example, should be used in moderation.
Look for alternatives like vinaigrettes and olive oil dressings.
Rather than croutons, try a few nuts for a crispy crunch or opt for apple or pear slices.
Legumes like lentils, chickpeas, and beans also make tasty salad toppings.
Base ingredient:Any jot down of lettuce (e.g.
butterhead, frisee, mesclun) and other greens, such as arugula, dandelion greens, and watercress.
Base ingredient:Start with a ripe avocado, slice it in half, and remove the pit.
Scoop out some of the flesh to make room for your filling.
National Library of Medicine.
MedLine Plus.How to lower cholesterol with diet.
