Lowers Cholesterol

Ways to lower your cholesterol

Lowering cholesterol involves a mix of lifestyle changes, healthy eating, and sometimes medication — depending on your levels and heart risk.

🥗 1.

Eat Heart-Healthy Foods

✅ Focus on:

Fruits & vegetables: High in fiber and antioxidants that lower LDL (bad cholesterol).

Whole grains: Oats, brown rice, quinoa — help reduce cholesterol absorption.

Healthy fats:

Olive oil, avocado, nuts, seeds.

Fatty fish (salmon, mackerel, sardines) for omega-3s

Legumes: Beans, lentils, chickpeas for protein instead of red meat.

🚫 Limit or avoid:

Saturated fats: Found in red meat, butter, cheese, fried foods, and pastries.

Trans fats: Often in processed snacks or fried fast food (check labels for “partially hydrogenated oils”).

Added sugars & refined carbs: Sugary drinks, white bread, desserts — can raise triglycerides.

🏃 2.

Exercise Regularly

Aim for at least 150 minutes per week of moderate activity (like brisk walking, cycling, or swimming).

Exercise raises HDL (good cholesterol) and lowers LDL and triglycerides.

⚖️ 3.

Maintain a Healthy Weight

Even a small weight loss — 5–10% of body weight — can significantly improve cholesterol and heart health.

🚭 4.

Quit Smoking

Stopping smoking increases HDL (good cholesterol) and reduces your overall heart disease risk.

🍷 5.

Limit Alcohol

Too much alcohol can raise triglycerides and contribute to weight gain and high blood pressure.

If you drink, keep it moderate (1 drink/day for women, 2 for men — or less).

🩺 6. Seek your Doctor

Always seek your doctor to get tested and seek professional advice for prescription medication to help lower your cholesterol, determine any heart conditions, or any health issues that you are experiencing.

Here are some healthier lunch and nutritious options

Aji Tuna Salad Spinach Salad

Ahi Tuna

avocado

golden tomatoes

beets

balsamic glaze and sesame seeds

Greek Salad

tomatoes, peppers, feta cheese , black olives,

red peppers, red onions, cucumber, Greek dressing

Grouper kabobs

spinach, peas, edemame, rice,cole slaw,

white remalaude sauce

Kale Salad

chili lime almonds, cashews,

balsamic vinaigrette, kale, cabbage

Lintel Bean Veggies

Ground Chicken , Lintel beans

Okra, Green Beens , tomatoes , celery, yellow onions, garlic, spinach , broccoli

Bok Choy Chicken with

Mixed Vegetables

Bok Choy, cauliflower, carrots, green scallions , onions , peppers sautéed

Chicken , soy sauce , Bouillon , salt, pepper

Cashews, Mixed Vegetables sautéed

Ramen noodles

Bento Box Japanese

Cashew Nut Chicken

side Salad Ginger dressing

tempura green beans

sushi

vegetable fried rice

Garlic Chicken Mix Vegetables

Two soft tacos

Fish Flour tortillas

onions , pickled cabbage

grill mahi mahi fish salt pepper garlic

garnish with carrots

Steak Flour tortillas

onions , pickled cabbage

grill steak filet horseradish steak sauce salt pepper garlic Montreal seasoning

garnish with onions

Chicken Pad Thai

Chicken breast, Noodles , peanuts, Green scallions, bean sprouts, lime, cabbage, pad Thai sauce , garlic, onions

Ingredients
8 oz. Rice noodles broken in half
6 Tbsp.
peanut or vegetable oil, divided
1 lb.
medium shrimp, peeled, deveined, tails removed
3
large eggs
3 Tbsp.
palm sugar
3 Tbsp.
Thai fish sauce
2 Tbsp. Tamarind powder
1 Tbsp.
fresh lime juice, plus lime wedges for serving
1/4 tsp.
cayenne pepper
1
medium shallot, finely chopped (about 3 tbsp.)
3
cloves garlic, finely chopped
6
scallions, cut into 1" pieces
1 c.
bean sprouts
1/4 c.
coarsely chopped peanuts
2 Tbsp.
coarsely chopped fresh cilantro (optional)

Directions

1. dried noodles, in a large pot or heatproof bowl, soak noodles in boiling water until tender, 20 to 30 minutes.
2. In a large wok over high heat, heat 1 tablespoon oil. Add protein of choice and cook, turning halfway through, cook through and pink, 3 minutes. Transfer to a medium bowl.
3. In same wok, heat 1 tablespoon oil. In a small bowl, whisk eggs. Transfer eggs to bowl with shrimp or protein choice
4. In a small bowl, whisk palm sugar, garlic, fish sauce, tamarind powder, lime juice, cayenne, 2 tablespoons oil, and 1 tablespoon water until combined.
5. Cook sautéed shallot and garlic, stirring frequently, until lightly golden, about 1 minute. Add scallions and cook, stirring frequently, until softened, 1 to 2 minutes. Stir in sauce and bring to a simmer.
6. Add eggs, shrimp or protein of choice, noodles and cook, tossing constantly, until warmed through and noodles are softened, about 2 minutes more.
7. Serve and top with cilantro , peanuts, bean sprouts, carrots, lime, cabbage .

Margarita flat bread

Margarita, basil, flatbread pizza

mozzarella , celery

Romain lettuce salad cucumber, tomato, peppers,

candied walnuts, almonds, beets, golden tomatoes, white balsamic vinaigrette

Blackened Shrimp

1 Pound of shrimp and grouper filet Blackened seasoning , old bay spice , garlic, onion, rub on fish and shrimp bake for 25 minutes 350 degrees

Cole slaw , broil corn, and vegetables medley with cauliflower, zucchini,broccoli,carrots , purple onions , garlic powder , Sazon, adobo seasoning on vegetables, bake in olive oil and butter