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Here’s How To Lower Your Cholesterol By Meal Prepping

September 13, 2021 3 min read

Here’s How To Lower Your Cholesterol By Meal Prepping

Meal prepping is one of the best ways that you can get a handle on your daily diet and ensure that you always have healthy options on hand. Because of this, it’s used for a variety of different purposes, from weight control to fitness goals, all with the end goal of making you healthier. 

This is especially true if you’re dealing with serious health conditions like high cholesterol. With so many people suffering from weight-related conditions and diseases like heart disease, it’s more important now than ever before to make sure that we’re setting ourselves up for success with a nutritious diet.  

Meal prepping with healthy, wholesome foods is a great way to lower your cholesterol and minimize your risk of serious health conditions down the line. 

How Cholesterol And Your Diet Are Related 

Cholesterol is a fatty substance that is a necessary building block for your cells and other important hormones. Your body makes all the cholesterol that it needs, but you can also get cholesterol from the foods you eat. 

There are two different kinds of cholesterol to pay attention to: your HDL (the “good” kind of cholesterol) and LDL (the “bad” kind). If you have too much LDL and not enough HDL, this can lead to a buildup of plaque in your arteries, which can make it harder for blood to be delivered to all the different parts of your body. 

Unfortunately, a buildup of plaque and elevated levels of high cholesterol can lead to serious and life-threatening conditions like heart disease, heart attacks, and stroke. 

While many factors can contribute to your cholesterol levels, including genetics and lifestyle choices, one of the best ways to minimize your risk is to watch what you eat and subscribe to a healthy meal prep plan. 

Meal Prep Ideas For Lowering Cholesterol

  • Choose oil over butter or margarine.The kinds of dietary fat that you eat can play a big role in the amount of cholesterol in your body. Saturated fats, which are found in many animal-based foods like butter and meat, can increase your “bad” cholesterol when eaten in large amounts. The same applies to trans fats, which are often found in processed foods like margarine. 


Instead, you can use healthy oils like olive and avocado oil for cooking. These are unsaturated fats, which can help to improve your cholesterol. 


  • Focus on fresh, whole foods.With our lives getting increasingly more hectic, we know the value of having convenient, ready-to-eat foods at our fingertips. Unfortunately, when we eat a ton of processed foods, we’re also putting ourselves at risk of eating inflammatory foods high in fat and simple carbohydrates, and none of these are great for our heart health. 


As you’re setting up your meal prep plan for the week, try to cook from scratch whenever possible. If that’s too much work, you can also opt for a healthy meal prep delivery service that dedicates the same attention to healthy whole foods.  


  • Load up on the fruits and veggies.Filling up your diet with plant-based foods is a great way to maximize your nutrition. Fruits and vegetables are natural sources of a ton of essential nutrients like vitamins and minerals. They’re also great sources of dietary fiber, which can bind to the excess cholesterol and carry them away. 


Many fruits and vegetables are also anti-inflammatory, which means that they can minimize the amount of damage to your cells. So make sure each portion that you prep is full of colorful fruits and veggies to add balance and nutrition to everything you eat! 


  • Use whole grains instead of refined.While carbohydrates tend to get a lot of negative attention, there are several healthy carbohydrates that you should be including in your diet, especially if you want to decrease your cholesterol levels. Whole grains have plenty of fiber and are far more nutritious than refined grains like white flour that have their nutritious layer stripped away. 


So as you’re doing your grocery shopping, stick to whole grain versions of your favorite carbohydrates. This can be as simple as choosing brown rice instead of white, or using whole grain pasta. 


  • Watch your portions. One of the best things about meal prepping is that it helps you eat proper portions, which is important for your health and for weight control. Overeating can lead to weight gain, and excess fat accumulation can also lead to more cholesterol problems. Learn what a standard portion size is for your own health goals. 

Getting your diet on track is one of the first ways that you can treat and/or prevent high cholesterol, and meal prepping is an excellent tool for this very reason. 

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