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Diet plan to reduce cholesterol

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Ryan eats beans everyday to reduce his cholesterol

veryone has heard of cholesterol. Everyone has it. Most of us have a higher than normal level due to improper eating habits or bad choices of food. For the last 2 decades from Goa Medical college where I studied to my Qua Nutrition clinics, this one issue ( CHOLESTEROL) is the primary thorn in everyone side.

To reduce cholesterol is very easy to understand. It’s the implementation that is difficult.

Here are my Straight forward tips

  1. See a Good Dietitian or Qualified Nutritionist. They should be able to plan your diet as the tips here will not take into account you’re other parameters like height,weight, age, gender and fat percentage. CALL A GOOD NUTRITIONIST FOR AN APPOINTMENT
  2. Begin to reduce the GRAIN WHEAT, RICE and MILLETS in your Diet. Bringing down Insulin and HBa1C will drop your cholesterol.
  3. Add Vitamin D to your supplements. Higher Vitamin D levels in my practice display a drop in body fat levels. Solid FAT=to ultimately your liquid blood fat ie cholesterol coming down.
  4. Add 1 tablespoon of FENUGREEK seeds (Methi Seeds) to your morning water drinking. Soaked overnight is best. CRUNCH them really well in your mouth. Add methi leaves three times a week to your diet as Vegetable side dish. DO A LOT OF IT.
  5. Add 10 almonds everyday. Boosts HDL Cholesterol the good guy
  6. Add 10 Pistas everyday. Lowers belly fat
  7. Add one bowl about 50-80 Gms of beans to at least one meal and day and watch your cholesterol go down.
  8. One bowl of Oats every morning. Oats have certain compounds that lower cholesterol.
  9. Tumeric and garlic liberally added to your curries.
  10. A supplement called RED YEAST RICE has a mycostatin. I suggest this only under guided advice of a medical practitioner or holistic nutritionist.

 

Below is a SAMPLE NON_VEG DIET CHART for cholesterol. PLEASE DO NOT USE THIS GENERAL CHART as it may have adverse effects if we do not analyse your body and biochemistry. I SUGGEST YOU CALL A NUTRITIONIST for a custom chart for best effect. I have intentionally not listed portions so you have to control portions based on your calorie calculations. AGAIN you need a nutritionist to work this for you. If you do follow this chart, PLEASE DO NOT CONSUME THE supplements unless under written guidance in person from me. And please respect the fact that this is my profession and there is no such thing as FREE ADVICE. Humble request you to take a PAID plan so that me and my team can prosper along with you.

Monday

On Waking Up – 6:30 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0
Early Morning – 7:00 AM Calories
Peach 74.0

 

Breakfast – 8:00 AM Calories
Milk (Low Fat) 125.0
Quaker Oats (45 g- Added to milk) 117.0
Almonds. (Added to oats porridge) 30.0
Dried Apricot (Added to oats porridge) 48.0
Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Chicken Continental (150 g) 294.0
Roasted Vegetable Salad (200 g- Baby Corn, Broccoli, Capsicum, Mushrooms) 103.0
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Evening Snack – 6:00 PM Calories
Oranges ,Fresh 37.0
Fig (Dried)’ 24.0
Pistachios 31.0
Dinner – 8:30 PM Calories
Phulka (Small). 204.0
Egg Curry. (150 g- Using 2 egg whites) 138.0
Carrot Subzi. 71.0
Nutri Salad (100 g- Tomatoes/ Cucumber) 62.0
Plain Yoghurt (Skim Milk) 56.0

 

During Workout – 9:00 PM Calories
Lemon water (unsweetened) (750 ml) .0
Chia Seeds (1 Tsp- Added to Lemon water) 13.0
Post Workout – 10:00 PM Calories
Water .0
GNC / 100% Whey Protein Amplified (Added to Water) 65.0
Dried Prunes 40.0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Tuesday

On Waking Up – 6:30 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0
Early Morning – 7:00 AM Calories
Plum 72.0

 

Breakfast – 8:00 AM Calories
Herb Cheese & Roasted Capsicum Sandwich 286.0
Boiled Egg 75.0
Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Chicken Breast (Traditional Roasted) (Grilled) 256.5
Quick and Easy Stir Fry (100 g) 127.0
Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes) 37.0
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Snack – 6:00 PM Calories
Peach 37.0
Fig (Dried)’ 24.0
Pistachios 31.0
Dinner – 8:30 PM Calories
Phulka (Small). 204.0
Red Lentil Curry (100 g) 96.0
Grilled mushroom (100 g- To make mushroom bell pepper stir fry) 39.0
Red Bell Pepper Chopped (Raw/salad) (100 g- Added to mushroom) 20.5
Plain Yoghurt (Skim Milk) 56.0
Nutri Salad (100 g- Tomatoes/ Cucumber) 62.0

 

During Workout – 9:00 PM Calories
Lemon water (unsweetened) (750 ml) .0
Chia Seeds (1 Tsp- Added to Lemon water) 13.0
Post Workout – 10:00 PM Calories
Water .0
GNC / 100% Whey Protein Amplified (Added to Water) 65.0
Dried Prunes 40.0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Wednesday

On Waking Up – 6:30 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0
Early Morning – 7:00 AM Calories
Oranges ,Fresh 37.0

 

Breakfast – 8:00 AM Calories
Multigrain Bread (Toasted) 207.0
Colorful Healthy Omelette (Using 2 egg whites along with veggies) 177.0
Navy Beans (1 tbsp- Baked beans- Added to toast) 52.6
Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Red Thai Vegetable Curry 160.5
Chicken Bites (150 g) 185.0
Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes) 37.0
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Snack – 6:00 PM Calories
Oranges ,Fresh (Medium) 37.0
Fig (Dried)’ 24.0
Pistachios 31.0
Dinner – 8:30 PM Calories
Phulka (Small). 204.0
French Bean and Chana Dal Stir-fry 84.0
Vegetable Kofta Curry 147.0
Nutri Salad (100 g- Tomatoes/ Cucumber) 62.0
Plain Yoghurt (Skim Milk) 56.0

 

During Workout – 9:00 PM Calories
Lemon water (unsweetened) (750 ml) .0
Chia Seeds (1 Tsp- Added to Lemon water) 13.0
Post Workout – 10:00 PM Calories
Water .0
GNC / 100% Whey Protein Amplified (Added to Water) 65.0
Dried Prunes 40.0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Thursday

On Waking Up – 6:30 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0
Early Morning – 7:00 AM Calories
Peach 74.0

 

Breakfast – 8:00 AM Calories
Multigrain Bread (Toasted) 207.0
Scrambled egg (Using 2 egg whites) 92.4
Boiled Vegetables (150 g- Added to scrambled eggs) 88.5
Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Quick Chicken Stir Fry (150 g) 210.0
Mixed Vegetable Stew (150 g) 165.8
Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes) 37.0
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Snack – 6:00 PM Calories
Oranges ,Fresh (Medium) 37.0
Fig (Dried)’ 24.0
Pistachios 31.0
Dinner – 8:30 PM Calories
Phulka (Small). 204.0
Khatti Mithi Dal with Vegetables (100 g) 71.5
Bharva Baingan (100 g) 72.0
Nutri Salad (100 g- Tomatoes/ Cucumber) 62.0
Plain Yoghurt (Skim Milk) 56.0

 

During Workout – 9:00 PM Calories
Lemon water (unsweetened) (750 ml) .0
Chia Seeds (1 Tsp- Added to Lemon water) 13.0
Post Workout – 10:00 PM Calories
Water .0
GNC / 100% Whey Protein Amplified (Added to Water) 65.0
Dried Prunes 40.0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Friday

On Waking Up – 6:30 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0
Early Morning – 7:00 AM Calories
Plum 72.0

 

Breakfast – 8:00 AM Calories
Carrot and Green Peas Sandwich. (2 Set- Use multigrain bread) 410.0
Cheese Slice (1slice)’ (Added to each sandwich set) 65.0
Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Barbequed Thai Style Chicken (150 g) 213.8
Roasted Vegetable Salad (200 g- Lettuce, Capsicum, cherry tomatoes) 206.0
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Snack – 6:00 PM Calories
Plum 72.0
Fig (Dried)’ 24.0
Pistachios 31.0
Dinner – 8:30 PM Calories
Phulka (Small). 204.0
Dal Moong (100 g) 52.0
Capsicum Tomato Sabzi. 60.0
Nutri Salad (100 g- Tomatoes/ Cucumber) 62.0
Plain Yoghurt (Skim Milk) 56.0

 

During Workout – 9:00 PM Calories
Lemon water (unsweetened) (750 ml) .0
Chia Seeds (1 Tsp- Added to Lemon water) 13.0
Post Workout – 10:00 PM Calories
Water .0
GNC / 100% Whey Protein Amplified (Added to Water) 65.0
Dried Prunes 40.0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Saturday

Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0
On Waking Up – 9:00 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0

 

Morning Snack – 9:30 AM Calories
Oranges ,Fresh 37.0
Breakfast – 10:00 AM Calories
Milk (Low Fat) 125.0
Quaker Oats (45 g- Added to milk) 117.0
Almonds. (Added to oats porridge) 30.0
Dried Apricot (Added to oats porridge) 48.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Ridgegourd Curry (Torai) 99.0
Grilled Steak (150 g- Chicken) 217.5
Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes) 37.0
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Snack – 6:00 PM Calories
Mediterranean Couscous Cabbage Rolls 167.0
Dinner – 8:30 PM Calories
Phulka (Small). 204.0
Arhar Dal with Green Garlic 151.0
Palak Baby Corn Subji 85.0
Nutri Salad (100 g- Tomatoes/ Cucumber) 62.0
Plain Yoghurt (Skim Milk) 56.0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Sunday

Supplement – 8:15 AM Calories
GNC/Mega Men. .0
GNC / Ultra Triple Strength Omega 1000 EPA & DHA! 10.0
On Waking Up – 9:00 AM Calories
Lemon water (unsweetened) (200 ml) .0
Ginger (grated, raw). (Added to Lemon water) 2.0

 

Morning Snack – 9:30 AM Calories
Apricots 74.0
Breakfast – 10:00 AM Calories
Baked Beans on Bread (Toasted- Use multigrain bread) 315.0
Cheese Slice (1slice)’ (Added to each toast) 65.0

 

Morning Snack – 10:30 AM Calories
Fruit Salad (200 g) 93.1
Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit) 26.0
Cinnamon Powder. (2 Pinches-Sprinkle over the fruit) .0
Beverage – 11:30 AM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Lunch – 1:00 PM Calories
Brown Rice (Long Grain, Cooked) 166.5
Chicken Cafreal 250.5
Mushrooms and Green Beans (Curry/stir fry) (150 g- curry) 132.0
Collard Greens Salad (100 g) 56.1
Beverage – 4:30 PM Calories
Green Tea 4.0
Lime (A Wedge- Squeeze over green tea) 5.0

 

Evening Snack – 6:00 PM Calories
Crunchy Vegetable Wrap (100 g) 91.5
Navy Beans (1 Tbsp- Added to Wrap) 52.6
Dinner – 8:30 PM Calories
REWARD MEAL. .0

 

Post Dinner – 11:30 PM Calories
Peppermint Tea .0
Walnuts (1 whole) 34.0

Recommendations by Qua

SUPPLEMENTS RECOMMENDED FOR YOU:

  1. GNC/Mega Men.
    Dosage: 1 Caplet post breakfast
  2. GNC / Ultra Triple Strength Omega 1000 EPA & DHA
    Dosage: 1 Softgel post breakfast
  3. GNC / 100% Whey Protein Amplified
    Dosage: 1 Tbsp (15 g) post workout

The above supplements can be ordered from www.amazon.com

 

SUPERFOODS FOR YOU:

  1. Cinnamon powder:The active ingredient Cinnamaldehyde, in cinnamon helps with weight loss.
  2. Green tea: It contains a good amount of flavonoids and antioxidants and the active ingredient is catechin which helps in aiding fat loss and also boost your metabolism. is rich in oxalic acid and can be used as a natural remedy. It can help in the excretion of uric acid from the body.
  3. Almonds:Almonds are source of good mono-unsaturated fatty acids that are known to keep blood vessels healthy and target fat burning.
  4. Pumpkin seeds:They contain zinc which helps enhance the fat burning process in the body.
  5. Yoghurt: It is one of the best-known foods that contain probiotics. It will help to maintain the balance of good and bad bacteria which is needed to boost the immune system and promote a healthy digestive tract.
  6. Salads (Cucumber, Lettuce, Tomatoes):They are rich in fiber and is effective in eliminating toxins from the system, aiding in digestion and also helps in weight loss.
  7. Figs: Figs contain pectin, which is a soluble fiber that helps to excreate excess clumps of cholesterol from the body. As a soluble fiber, pectin from figs also stimulate healthy bowel movements.
  8. Pistachios: They are a great source of phytosterols, the natural plant compounds that block absorption of dietary cholesterol. They’re also rich in monounsaturated fat, fiber, and antioxidants that help to boost HDl and lower LDL cholesterol in blood.
  9. Brown Rice:The fiber in Brown rice helps to reduce the glycemic spike in the blood thereby leading to slowly releasing glycogen in the blood and hence maintaining the blood sugar in the body through out the day.

 

DISCLAIMER; We at Qua Nutrition, wish to impart our customers with the knowledge of nutrition. We provide our customers with holistic approaches for wellness and better living through a range of biochemical, dietary assessments and recommendations of appropriate supplements. The privacy of the customer is of paramount importance to us at Qua Nutrition and we wish to protect it and maintain your trust while collecting any information.

Qua Nutrition Diet and Supplement plans are not intended to diagnose, treat, prevent, mitigate or cure any medical condition or disease. In case of any such condition, it is recommended that you consult your physician before pursuing any course of treatment.

Utmost care has been taken to study the stated individual ingredients in each supplement and the best possible supplements have been identified for your benefit. However, Qua Nutrition gives no guarantee regarding the efficacy of the supplements as they are manufactured by third parties and not under our control.

Qua Nutrition and its team of dietitians shall not be held liable for adverse effects, if any, from the recommended foods & supplements advised in the Nutrition plan.

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