Plan for a Sugar-Free Diet for Seven Days

 

In this delicious seven-day plan, you can get rid of added sugars while focusing on nutrients to improve heart health and lower cholesterol.

Even though desserts and added sugars can be eaten in moderation, many people eat a lot more than they realize. In fact, according to the Centers for Disease Control and Prevention (CDC), the typical adult in the United States consumes 17 teaspoons of added sugar each day. This is significantly more than the American Heart Association's daily maximum recommendation of 6 teaspoons for females and 9 teaspoons for males.

When you reach for a soda or cookie, you naturally anticipate the addition of sugar. However, other less obvious foods, such as flavored yogurt, jarred tomato sauce, and store-bought dressings or marinades, can sneakily contain high levels of added sugars. Added sugars, in contrast to the natural sugars found in unsweetened dairy and fruits and vegetables, have little to no nutritional value and crowd out other healthy options you might be including. Even more reason to cut back: some studies, like one that was published in Nutrients in 2020 and found that eating too many added sugars raises the risk of developing high blood pressure and, as a result, heart disease. The nutrition label was thankfully updated in 2017 by the FDA, making it much simpler to distinguish between natural and added sugars. Take a moment to look at the ingredients and nutrition information on your favorite foods from the grocery store. You might be surprised to learn where added sugars are found.

In this heart-healthy plan, we outline a week's worth of delicious meals and snacks that avoid added sugars and aim to lower cholesterol. At least 32 grams of fiber, a star nutrient for gut health, weight loss, and healthier hearts, are included daily. We set this plan at 1,500 calories per day, which is a level at which most people will lose weight because even a small amount of weight loss can raise cholesterol. We made adjustments for 1,210 and 2,300 calories per day for people who have different calorie requirements.

Heart Health and Cholesterol Reduction Strategies: -

Invest in Fiber	Although it is frequently praised for its benefits to gut health, fiber is also an essential nutrient for heart health. According to Harvard T.H. Chan School of Public Health, people who consume a sufficient amount of fiber (at least 25 grams per day) consistently have better health outcomes than those who do not. When it comes to maintaining heart health, this is especially true.
Move Forward	Increasing exercise has the double advantage of raising HDL cholesterol, which is good for the heart, and lowering LDL cholesterol, which is bad. Attempt to exercise for at least 155 minutes each week. Ideally, physical activity should include resistance training in addition to moderate-intensity cardio exercises like brisk walking.
Care for Preventative Health	According to the CDC, high cholesterol has no symptoms, so it's important to have your levels checked on a regular basis.
Steer clear of saturated fats.	Heart disease rates tend to be lower in people who consume more unsaturated fats than saturated fats, according to research. Nuts, seeds, olive oil, and fatty fish like salmon and tuna contain unsaturated fats, whereas animal products like butter, high-fat dairy, red meat, and processed meat contain saturated fats.
Strengthen Gut Health	Including probiotic-rich foods like yogurt, kimchi, kombucha, and kefir in your diet can help you maintain healthy gut bacteria, which can lead to improved heart health.
De-Stress	Finding ways to reduce stress can have significant positive effects on one's health, even though doing so can be difficult. Heart disease risk and inflammation are both increased by chronic stress, according to research.

 Foods With No Added Sugar To Lower Cholesterol

1.	Particularly fatty fish such as salmon, tuna, and sardines
2.	lentils and beans
3.	Olive juice
4.	Avocado
5.	seeds and nuts, such as chia and flax
6.	Natural peanut butter, as well as any other nut butter, should have no added sugars on the nutrition label. Peanuts or another nut or seed of your choice and salt should be the only ingredients.
7.	Bulgur, freekeh, quinoa, brown rice, oats, and other whole grains
8.	Fruit (try to get frozen or whole fruit)
9.	Vegetables
10.	Dairy without added sugar, particularly plain yogurt and kefir
11.	Fermented foods like kimchi and sauerkraut