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Transform Your Plate
In our previous issue, we learned that God made cholesterol. So it's not the villain in our health story. (Click here to read the first issue in the cholesterol series.)
Today I want to give you a playbook for combatting your heart-health's real villains— inflammation, insulin resistance, and oxidative stress.
Keep reading.
Imagine a world where the food on your plate not only fuels your body but also acts as medicine—an ally in the battle against cholesterol.
In this world, heart health is not solely dependent on pills. Instead, it thrives through the abundance of nature's offerings.
Guess what?
This reality is closer than you might think.
Are you ready to uncover the secrets of a future filled with heart-healthy choices? Read this guide and learn how to transform your plate into an arsenal that combats unbalanced cholesterol.
A Step-by-Step Guide to Crafting a Heart-Healthy Meal Plan
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Load Up on Vegetables
- Make sure your plate is brimming with leafy greens, vibrant broccoli, crunchy carrots, and other colorful vegetables. These options provide nutrients without adding fats.
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Stay Hydrated with Water
- Avoid sugary drinks and carbonated drinks. Water, herbal tea, or infused water with fresh fruits are your best choices.
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Incorporate Legumes
- Boost your protein intake while keeping your heart happy by including beans, lentils, and chickpeas in salads, soups, and stews.
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Opt for Fruits as Dessert
- Indulge your tooth guilt-free by savoring fruits like succulent berries, crisp apples, and juicy oranges for dessert. They offer sweetness without any added sugars.
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Beware of Oils and Fats
- Even the so-called "healthy" oils like olive oil should be approached with caution regarding heart health. Consider alternatives such as cooking with water or vegetable broth.
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Swap Dairy and Meat for Plant-Based Alternatives
- Replace animal products in your meals with plant-based alternatives that are equally delicious but kinder to your heart.
- Skip the mock meat. Opt instead for legumes, tempeh, spirulina, nutritional yeast, turnip greens, hempseed, and chia seeds to further increase your protein intake.
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Plan Your Meals
- Plan your grocery shopping and prep your meals in advance to ensure you always have heart-healthy options available.
Results You Can Expect
By following this checklist, you can create a nourishing and satisfying meal plan that supports heart health and helps control cholesterol.
So plan and prep, eat legumes and colorful vegetables, avoid oils and processed foods, and stay hydrated.
Ready to transform your plate and your life? Your journey to heart health starts here. 🌱💚🥗
However, it doesn't end here...
Because cardiovascular health and healthy lipid panels require more than just healthy nutrition.
Click here for a yellow caution flag against a conventional "high" cholesterol treatment.
To your health,
Kennisha
The PureWholeness Way to Health
by Dr. Kennisha Reynolds
Receive insights and integrative protocols to prevent cardio-metabolic disease and cancer, improve your gut health, and increase longevity. Join over 8,000 subscribers going beyond the conventional paradigm.
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