Lower-Your-Cholesterol
Meal Plan
Managing
your blood
cholesterol
levels is
important for
a healthy heart. But doing so is about
more than just cholesterol. Only a
quarter of this waxy compound found
in your bloodstream comes directly
from food; the rest is manufactured
by your liver from saturated fats and
other nutrients in your diet. So, in
addition to limiting cholesterol to no
more than an average 300 milligrams
(mg)/day, a heart-smart diet also
should limit saturated fat content to
no more than 7% of the days total
calories. You also should strictly limit
trans fat and keep sodium intake
below 1,500 mg/day. Finally, be sure
to include plenty of fruits, vegetables,
whole-grain foods, and healthy fats
from foods like nuts and avocado.
How can you get started on this
heart-wise way to eat? Its simple! Just
try this 1,800-calorie/day, 7-day meal
planner.
Mindy Hermann
Day 1.
Breakfast
1 cup oatmeal; top with 2 Tbsp walnuts, 1 tsp honey
1 medium banana
1 cup nonfat milk
Lunch 1 2-oz. whole-wheat tortilla topped with 1 cup shredded
lettuce, cup diced tomato, 1 cup salt-free canned black
beans, cup diced avocado, cup shredded reduced-fat
cheese, 2 Tbsp salsa
Dinner
1 cup quinoa
1 cup broccoli, sauted in 1 tsp olive oil
1 cup lettuce, tossed with 1 tsp olive oil, vinegar to taste
3 oz. grilled salmon
cup cantaloupe cubes
Snack
1 oz. whole-wheat pretzels with 2 tsp unsalted peanut butter
2 Tbsp raisins
3
4 cup plain light or nonfat yogurt
Nutritional
Information
1,870 calories
12 g saturated fat, 6% of total calories
0 trans fat
90 mg cholesterol
1,200 mg sodium
Day 2.
Lower-YourCholesterol
Meal Plan
Breakfast
1 cup shredded-wheat cereal; top with 1 cup blueberries,
2 Tbsp slivered almonds, 1 cup nonfat milk
Lunch
1 whole-wheat pita filled with cup sliced cucumber, cup
shredded carrots, 3 oz. tuna salad (made with canned
tuna in water mixed with 2 Tbsp light mayonnaise)
1 cup nonfat milk
Dinner
1 cup whole-wheat couscous; mix with 1 Tbsp pine nuts
1 cups steamed green beans and pearl onions
3 oz. chicken breast; brush with 1 tsp olive oil, then top with
lemon slices and fresh herbs before grilling
1 apple
Snack
Quesadilla made with 2 corn tortillas and cup shredded
reduced-fat cheese, melted
1 orange
Nutritional
Information
1,730 calories
9 g saturated fat, 5% of total calories
0 trans fat
150 mg cholesterol
1,350 mg sodium
Day 3.
Breakfast
2 slices whole-wheat toast spread with 2 tsp unsalted peanut butter, 2 tsp all-fruit jam
grapefruit
1 cup nonfat milk
Lunch
1 cup whole-wheat spaghetti; top with cup low-sodium pasta sauce made with additional
2 oz. ground turkey (browned)
cup broccoli, sauted in 1 tsp olive oil
Cappuccino made with 1 cup nonfat milk
Dinner
1 cup brown rice
1 cup mixed Asian vegetables, stir-fried with cup tofu cubes in 1 tsp peanut oil, tsp sesame oil
cup pineapple chunks, canned in juice
Snack
3 graham-cracker squares
1 Tbsp unsalted cashews
Nutritional
Information
1,850 calories
10 g saturated fat, 5% of total calories
0 trans fat
85 mg cholesterol
1,250 mg sodium
1 banana
1 cup nonfat milk
Day 4.
Lower-YourCholesterol
Meal Plan
Breakfast
1 2-oz. whole-wheat tortilla; top with 1 oz. fresh
mozzarella cheese, 1 diced tomato, cup diced avocado
Lunch
2 slices whole-wheat bread with 3 oz. roast turkey breast,
lettuce, tomato, 1 Tbsp light mayonnaise
1 cup carrot sticks
3
4 cup plain light or nonfat yogurt with 1 Tbsp walnuts
Dinner
Pasta-bean salad with 1 cup whole-wheat macaroni;
3 cups lettuce and mixed raw vegetables; 13 cup each
salt-free canned chickpeas, kidney beans, and cannellini
beans; 2 tsp olive oil, vinegar and fresh herbs to taste
1 cup cantaloupe cubes
Snack
Mix 3 cups air-popped popcorn with 3 Tbsp raisins and
3 Tbsp unsalted peanuts
1 cup nonfat milk
Nutritional
Information
1,780 calories
10 g saturated fat, 5% of total calories
0 trans fat
105 mg cholesterol
1,460 mg sodium
Day 5.
Breakfast
1 cup oat-ring cereal; top with 1 cup fresh or frozen peaches (sliced), 2 Tbsp chopped walnuts,
1 cup nonfat milk
Lunch
1 whole-wheat pita filled with cup grilled red pepper, cup diced tomato, cup salt-free
canned chickpeas, 2 Tbsp tahini (sesame sauce)
Cappuccino made with 1 cup nonfat milk
Dinner
1 cup quinoa; mix with 1 Tbsp pine nuts
1 medium baked sweet potato
cup steamed green beans
3 oz. baked trout
Snack
3 graham-cracker squares
3
4 cup plain light or nonfat yogurt with 1 sliced medium banana, 1 Tbsp unsalted peanuts
Nutritional
Information
1,840 calories
7 g saturated fat, 3% of total calories
0 trans fat
80 mg cholesterol
1,060 mg sodium
Day 6.
Lower-YourCholesterol
Meal Plan
Breakfast
Lunch
2 slices whole-wheat bread with 2 oz. roast turkey breast,
2
3 oz. sliced fresh mozzarella cheese, 3 Tbsp guacamole,
lettuce and tomato
1 cup carrot and celery sticks
Latte made with 1 cup nonfat milk
Dinner
1 cup whole-wheat pasta; top with 1 cups broccoli,
cauliflower, and zucchini sauted in 2 tsp olive oil, 3 oz.
lean ground beef (browned)
cup cantaloupe cubes
Snack
1 oz. whole-wheat pretzels; 2 Tbsp unsalted peanut butter
1 apple
1 cup nonfat milk
Nutritional
Information
1,770 calories
13 g saturated fat, 7% of total calories
0 trans fat
150 mg cholesterol
1,150 mg sodium
4 cup plain light or nonfat yogurt, cup low-fat granola,
1 cup blueberries, 2 Tbsp slivered almonds
Day 7.
Breakfast
2 slices whole-wheat toast
1 egg scrambled in a non-stick pan
1 diced tomato
Lunch
Dinner
1 cup whole-wheat macaroni; top with cup chopped red pepper, cup broccoli florets,
2 oz. grilled chicken breast, 2 tsp olive oil, vinegar to taste
3
4 cup plain light or nonfat yogurt
1 cup brown rice
1 cup cooked carrots
3 oz. roast pork loin; top with 2 Tbsp mango salsa
grapefruit
Snack
3 cups air-popped popcorn
2 Tbsp unsalted peanuts
Nutritional
Information
1,740 calories
8 g saturated fat, 4% of total calories
0 trans fat
345 mg cholesterol
1,130 mg sodium
1 orange
1 cup nonfat milk
1 cup grapes
Cappuccino made with 1 cup nonfat milk
