James is a health, cautious and responsible individual who exercises twice a week and loves to eat. He has just undergone an annual physical examination and a blood test under the same drill. The results changed all his life.

The reports read that LDL cholesterol or the commonly known bad guy cholesterol was far high in his blood than the required HDL cholesterol or the good cholesterol. Now the doctor has warned him to watch over his lifestyle else he could suffer high blood pressure, heart attack or stroke any time now.

He has a family to take care of comprising of two littler children, hence he is too cautious of the precautions doctor has suggested him to take.

Here are the key advices that the doctor gave to James:

1. Increase your work out to four days a week in place of two days.

2. Engage in other activities that help to lower the cholesterol level.

3. The right intake of food is very important. After all, exercising would make no sense if you keep consuming the unwanted elements in the body and consume them all over again. Your food must not supply the cholesterol that you are working out to burn. Hence, the doctor referred him to a dietician.

James had a long discussion with the dietician as he explained him what is good and what is bad. Which food can be replaced with what and what exactly does he need to cut down on. The diet plan that the dietician gave to James was as follows:

1. The food for James would now contain low fats and no rich carbohydrates.

2. The breakfast would comprise of the yellow portion of egg without the white parts.

3. Morning coffee would be replaced with unsweetened tea.

4. James could also have the cereals with his kids. But his milk won't be the one the rest are having. James must stick to the non-fat milk.

5. For lunch, something heavier could be considered. Skinless chicken with reduced portion of steak are a good option.

6. Consider having lot of vegetables and other such side dishes in lunch.

7. As the new diet plan is something very different form the usual, initially it won't be easy for James and he would feel hungry again by the late afternoon. At that time some fruits or salads could be consumed like some carrot sticks or one apple. This is a much healthier option that a donut loaded with sugar.

8. With the snack, while James usually had a cola, now he would shift to some plain water or the fresh fruit juice. Packaged juices are full of sugar again.

9. Before going to bed, the dinner would have some fish or pasta, along with some sidings.

10. In terms of drinks, do not consider beer by any chance. James could rather have some red wine.

11. One important point to remember is that this diet plan must be followed even while you are in a party or eating out in a restaurant. Health diet chart has no day offs for the one at risk of a heart disease, high blood pressure, etc. The family and your health stand most important at the end of the day.

James followed this plan strictly for a few days and the doctor reported tremendous improvement in his condition in the next check up. The LDL cholesterol was much lower than HDL cholesterol that is quite good for an individual of that age.

This was just of the diet programs that are available in the market. There can be many more of them, you would need time to look for one that suits your needs.



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