Lower Cholesterol Levels with a Healthy Gluten Free Diet Plan

Following a Low Cholesterol Gluten Free Diet

A gluten free diet is required for those with celiac disease or gluten sensitivity. But going gluten free can also be an effective way to lower cholesterol levels. By focusing on healthy gluten free alternatives, it's possible to see significant reductions in LDL cholesterol and triglycerides.

How Does Gluten Impact Cholesterol?

Gluten itself does not directly raise cholesterol levels. However, many gluten-containing products like breads, cereals, crackers and baked goods tend to be high in refined carbohydrates, added sugars and unhealthy fats. These nutrients can drive up cholesterol.

In contrast, gluten free substitutions like quinoa, buckwheat, chickpeas, fruits and vegetables are full of heart healthy fibers. This allows for reducing cholesterol through diet alone.

Foods to Emphasize on a Gluten Free Diet

Focusing on the following foods can keep cholesterol low while adhering to gluten free:

• Vegetables: Load up on leafy greens, broccoli, carrots, tomatoes, peppers and more. Excellent sources of fiber.
• Fruits: Fresh or frozen fruits like berries, citrus, apples, bananas and melons.
• Lean Proteins: Fish, poultry, eggs, beans, nuts and seeds.
• Whole grains: Brown rice, quinoa, buckwheat, teff, amaranth and certified gluten free oats.
• Low fat dairy: Milk, yogurt, cheese.
• Oils: Olives, avocados, coconuts for healthy fats.

Avoiding Unhealthy Fats

It's also important to minimize saturated and trans fats like:

• Butter
• Lard
• Bacon fat
• Full fat dairy
• Fried foods
• Packaged baked goods and snacks
• Hydrogenated vegetable oils

Use plant-based oils for cooking instead. Steer clear of processed gluten free products high in fat or sugar.

Incorporating More Fiber

Soluble fiber helps reduce cholesterol absorption and clear LDL from the blood. Try to get around 25-30 grams daily from:

• Oats
• Beans
• Lentils
• Chia seeds
• Ground flaxseeds
• Psyllium husk
• Fruits like apples, pears and berries
• Vegetables

Key Nutrients That Lower Cholesterol

Certain vitamins, minerals and plant compounds have cholesterol lowering effects. Be sure to get adequate:

• Vitamin C: Citrus fruits, peppers, leafy greens.
• Soluble fiber: Oats, beans, apples.
• Monounsaturated fats: Olive oil, avocados, nuts.
• Polyphenols: Tea, cocoa, herbs, spices.
• Soy protein: Edamame, tofu.
• Niacin: Tuna, turkey, nutritional yeast.
• Garlic: Fresh, powdered or supplement form.

Sample 1 Week Gluten Free Low Cholesterol Meal Plan

Here is a sample low cholesterol gluten free meal plan:

Monday

• Breakfast: Greek yogurt with berries and almonds. Coffee.
• Lunch: Tuna salad sandwich on gluten free bread, carrots.
• Dinner: Baked salmon with quinoa and steamed broccoli.

Tuesday

• Breakfast: Veggie omelet with gluten free toast.
• Lunch: Lentil soup. Apple with peanut butter.
• Dinner: Chili with ground turkey over baked potatoes. Salad.

Wednesday

• Breakfast: Oatmeal with walnuts, cinnamon, and blueberries.
• Lunch: Grilled chicken sandwich on gluten free bun with lettuce and tomato. Melon.
• Dinner: Stir fry made with tempeh, veggies and brown rice.

Thursday

• Breakfast: Nut granola with coconut milk. Banana.
• Lunch: Chickpea salad stuffed in a pepper. Fruit salad.
• Dinner: Chicken fajitas on gluten free corn tortillas. Refried beans. Guacamole.

Friday

• Breakfast: Scrambled eggs with veggies. Berries.
• Lunch: Falafel pita with hummus, tomato, cucumber. Figs.
• Dinner: Grilled shrimp skewers over quinoa. Steamed broccoli.

Saturday

• Breakfast: Cocoa nut granola with almond milk. Tea.
• Lunch: Nioise salad with tuna, eggs, olives. Apple.
• Dinner: Turkey burgers on gluten free buns with oven fries. Salad.

Sunday

• Breakfast: Veggie omelet. Berries.
• Lunch: Leftover chili. Carrots and hummus.
• Dinner: Baked cod with brown rice and spinach salad.

Simple Swaps for Gluten Containing Foods

With some simple substitutions, it's easy to stick to a gluten free diet:

• Bread: Gluten free bread, lettuce wraps, corn tortillas
• Pasta: Zucchini noodles, brown rice noodles, quinoa pasta
• Crackers: Gluten free crackers, rice cakes
• Beer: Gluten free beer, wine, cider
• Oats: Certified gluten free oats, quinoa flakes, buckwheat groats
• Soy Sauce: Tamari, coconut aminos
• Batter: Almond flour, chickpea flour

Tips for Success on a Gluten Free Diet

Follow these tips to help stick to a gluten free diet in a healthy way:

• Read labels carefully for any hidden gluten ingredients
• Cook more meals at home using fresh ingredients
• Choose whole foods over processed gluten free products when possible
• Try new grains like quinoa, buckwheat, amaranth
• Stock up on gluten free flours to bake with
• Bring your own gluten free snacks when on-the-go
• Let wait staff know when eating out that you need gluten free menu options

Supplements That May Further Lower Cholesterol

For additional cholesterol lowering effects, you may want to consider supplements like:

• Fish oil: Provides omega-3 fats EPA and DHA to lower triglycerides.
• Psyllium: Adds soluble fiber to sweep cholesterol from the body.
• Niacin: Helps boost HDL "good" cholesterol.
• Garlic extract: Garlic has mild cholesterol lowering properties.
• Soy protein powder: Soy protein has been shown to lower LDL cholesterol.
• Plant sterols: Help block cholesterol absorption.

Always check with your doctor before starting any new supplements, especially if on medication.

The Bottom Line on a Gluten Free Diet for Cholesterol

By focusing on healthy gluten free foods like vegetables, fruits, lean proteins and high fiber whole grains, cholesterol levels can be reduced through diet alone. Avoid processed gluten free products high in fat, sugar or refined carbs. Achieving normal cholesterol is possible on a gluten free diet with proper meal planning and smart food choices.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.