Dyslipidemia Diet

Manage your lipid levels with the best Dyslipidemia diet. This diet is designed to balance all the lipids in your body. It is easy to follow and can give you the fastest results. Get to know all about this Dyslipidemia diet here!

What is dyslipidemia?

It is an imbalance in the levels of lipids in the blood. It can be in a number of forms.

Lipids in the body include:

LDL (low density lipoprotein) Cholesterol

It is known as the bad cholesterol in the blood. This can even block the blood vessels.

HDL (high density lipoprotein) Cholesterol

It is the good cholesterol in the blood. In addition, it can help remove the bad cholesterol from the blood.

Triglycerides

They are stored in the fat cells. Triglycerides are a result when calories are not burned right away.

Forms of Dyslipidemia

• It can be high levels of “bad” cholesterol also known as LDL
• It can be in the form of low levels of “good” cholesterol (HDL)
• High levels of triglycerides
• High cholesterol

Risk factors

Risk factors that can increase the probability of Dyslipidemia are:

• Obesity
• Old age
• Type 2 diabetes
• Minimal physical activity
• Heredity
• Unhealthy diet
• Kidney or liver issues
• Alcohol or tobacco use

What can you eat on a dyslipidemia diet?

On a dyslipidemia diet, you can eat these healthy foods for best results. So, add them to your meals:

1)   Fruits and vegetables:

Go for colourful fruits and veggies on your plate. They can help you in a number of ways. You can add berries, leafy greens, and cruciferous vegetables.

2)   Whole grains:

You can eat a number of whole grain foods. Go for quinoa, brown rice, oats, and whole wheat bread. Make sure you avoid refined grains.

3)   Lean proteins:

Try to have lean protein in your diet. Such as tofu, legumes, skinless poultry, and fish like salmon. Eat them mindfully.

4)   Healthy fats:

You can eat foods that are rich in healthy fats. Such as avocados, nuts (like almonds and walnuts), seeds (like chia and flax), and olive oil.

5)   Low-fat dairy:

You can opt for low-fat or fat-free dairy foods. Such as Greek yoghurt or skim milk. You can go with Non-dairy choices like almond milk or soy milk.

Best drinks for dyslipidemia diet

When it comes to drinks on a dyslipidemia diet, you should opt for drinks that are low in added sugars. Make sure they are free of unhealthy fats. Get these best drinks for your diet:

Water:

Water is the number one drink that can help you. It has no calories or additives. You can infuse it with fruits or herbs for a tasty twist.

Herbal tea:

Have a cup of herbal tea every morning. You can drink chamomile or peppermint tea. It will not only kick start your system but also hydrate you. All these perks with no added sugars.

Green tea:

Green tea is best known for its antioxidant traits. It can be a healthy choice. Don’t add sugar to keep it healthy.

Freshly squeezed juice:

When it comes to juices, go for freshly squeezed juice. You can drink fruit juice and vegetable Juice. No need to add any sugar to it.

Snack options for a dyslipidemia diet

Snacks are a fun and important part of any diet. As of a Dyslipidemia diet, you can add these snacks to your diet:

Fresh fruits:

Grab a piece of freshly cut fruits for your snack cravings. You can eat apples, oranges, or berries for a sweet and healthy snack.

Raw veggies:

Munch on raw vegetables for snacks in a Dyslipidemia diet. For this, you can eat carrots, bell peppers, or cucumber slices. They are low in calories and healthy.

Nuts and seeds:

You can eat a handful of unsalted almonds, walnuts, or pumpkin seeds. It is a satisfying snack rich in healthy fats.

Greek yoghourt:

You can go for plain Greek yoghourt. Top it with fresh fruits or a sprinkle of nuts for a protein-rich and creamy snack.

Whole grain crackers with hummus:

You can eat whole grain crackers as a snack in a Dyslipidemia diet. Try to  pair them with a serving of hummus for a tasty and fibre-rich snack.

10 Best vegetables you can eat in Dyslipidemia diet

Veggies are an important part of this diet. You can cook or eat these vegetables raw for best results. They are low in calories and rich in nutrients. These veggies ensure heart health and manage lipid levels.

• Broccoli
• Spinach
• Kale
• Brussels sprouts
• Bell peppers
• Cauliflower
• Carrots
• Tomatoes
• Cabbage
• Zucchini

10 Best fruits for this diet

Learn about these 10 best fruits for this diet. They are rich in fibre and nutrients. You can eat them for healthy lipid levels.

• Apples
• Berries (strawberries, blueberries, raspberries)
• Oranges
• Kiwi
• Avocado
• Pomegranate
• Grapefruit
• Papaya
• Watermelon
• Pineapple

The best 7 day meal plan for Dyslipidemia

To help you out, here is a 7 day Dyslipidemia diet chart. Follow this to get the best results fast.

Day 1:

Breakfast: Upma with vegetables.

Snack: Handful of roasted peanuts.

Lunch: Dal with two rotis and a side of mixed vegetable curry.

Snack: Fruit chaat (mixed fruit salad).

Dinner: Grilled fish with brown rice 

Snack: Roasted chana (chickpeas).

Day 2:

Breakfast: Poha with mixed vegetables.

Snack: Buttermilk

Lunch: Rajma curry with roti and a side of cucumber raita.

Snack: Masala papad

Dinner: Chicken curry with jeera rice and mixed vegetable salad.

Snack: Roasted makhana (fox nuts).

Day 3:

Breakfast: Vegetable uttapam  with coconut chutney.

Snack: Sprouts salad.

Lunch: Palak paneer with two rotis and a side of mixed vegetable curry.

Snack: Aam panna or coconut water

Dinner: Tandoori chicken with brown rice and cucumber raita.

Snack: Fruit yoghurt.

Day 4:

Breakfast: Moong dal cheela with mint chutney.

Snack: Mixed nuts and seeds.

Lunch: Baingan bharta (roasted eggplant curry) with roti and a side of cucumber raita.

Snack: Vegetable soup.

Dinner: Grilled tofu with brown rice and stir-fried vegetables.

Snack: Roasted masala makhana.

Day 5:

Breakfast: Vegetable idli with sambar

Snack: Roasted chana dal.

Lunch: Methi paratha with curd and a side of mixed vegetable curry.

Snack: Masala chai with a handful of roasted murmura (puffed rice).

Dinner: Paneer tikka masala with rice and mixed vegetable salad.

Snack: Fruit chaat.

Day 6:

Breakfast: Vegetable omelette with whole wheat toast.

Snack: Greek yoghourt with a sprinkle of flaxseeds.

Lunch: Chole (chickpea) curry with roti and a side of cucumber raita.

Snack: Carrot sticks with hummus.

Dinner: Grilled chicken breast with quinoa and steamed broccoli.

Snack: Roasted almonds.

Day 7:

Breakfast: Masala dosa with coconut chutney and sambar.

Snack: Fruit smoothie.

Lunch: Mixed dal with roti and a side of mixed vegetable curry.

Snack: Vegetable upma.

Dinner: Grilled fish with brown rice and sautéed vegetables.

Snack: Roasted chana

A set of dos and don’ts

To guide you through this diet, here is a set of dos and  don’ts for you. Follow them for best results!

Dos:

1. Do include a variety of fruits and vegetables in your meals.

2. Do opt for whole grains like brown rice, whole wheat bread, and quinoa.

3. Do choose lean protein sources like chicken, fish, lentils, and beans.

4. Do eat foods with healthy fats like nuts, seeds, and olive oil.

5. Do drink plenty of water

Don’ts:

1. Don’t consume processed foods high in unhealthy fats.

2. Don’t consume sugary drinks and desserts.

3. Don’t consume excessive amounts of salt.

4. Don’t skip meals or starve yourself. 

5. Don’t rely solely on supplements. Get your nutrients from whole foods.

Frequently Asked Questions (FAQs)