To lower your cholesterol levels, you need to reduce the amount of saturated fat you consume and include more fiber in some areas of your diet. Doing this is easy.

You may find it harder to cut out saturated fats. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน. Which will make it easier to avoid unhealthy choices.

7-Day Diet Chart for People with High Cholesterol and High Blood Fat

Day 1

breakfast

• 1 cup oats
• A cup skim milk (1%)
• 1 medium banana

Approximate key nutrients: 374 calories, 15 g protein, 67 g carbohydrates, 6 g

lunch

• Olive Oil Tuna Sandwich on Whole Wheat Pita Bread (3 ounces canned low-sodium albacore tuna and 1 tablespoon olive oil)
• 2 cups mixed salad topped with 2 tablespoons sunflower seeds and 2 tablespoons balsamic vinaigrette
• 7 oz nonfat Greek yogurt
• 1 cup blueberries

Approximate Nutrition Facts: 804 calories, 52g protein, 74g carbohydrates, 36g fat

snack

• 3 cups herb-flavored air-popped popcorn

Approximate key nutrients: 91 calories, 3 g protein, 19 g carbohydrates, 1 g fat.

dinner

• 4 ounces grilled chicken breast
• 2 cups grilled broccoli
• 1 medium baked sweet potato

Approximate key nutrients: 518 calories, 45 g protein, 46 g carbohydrates, 19 g fat

snack

• 1/2 cup fruit sorbet

Approximate key nutrients: 117 calories, 0g protein, 31g carbohydrates, 0g.

Total daily nutrient approximation: 1,813 calories, 115 g protein, 218 g carbohydrates, 62 g.

Day 2

breakfast

• 1 hard boiled egg
• 2 slices whole wheat bread, spread with 1/4 avocado
• 1 medium orange

Approximate Key Nutrients: 381 calories, 8g protein, 66g carbohydrates, 11g fat

lunch

• Grilled Chicken Salad (3 ounces chicken, 2 cups lettuce, 2 slices thick-cut tomatoes, 4 slices cucumber, 1/2 cup black beans, 2 tablespoons balsamic dressing)
• 1 medium apple

Approximate Nutrition Facts: 452 calories, 34g protein, 57g carbohydrates, 12g fat

snack

• 8 whole grain crackers
• 1/4 cup hummus

Approximate Nutrition Facts: 257 Calories, 9g Protein, 34g Carbohydrates, 11g Fat

dinner

• 4 oz grilled salmon
• 1 cup brown rice
• 2 cups stir-fried green beans with garlic

Approximate Nutrition Facts: 539 Calories, 34g Protein, 66g Carbohydrates, 16g Fat

snack

• 7 oz nonfat Greek yogurt
• 1/2 cup chopped strawberries
• 1/4 cup chopped walnuts

Approximate Nutrition Facts: 390 Calories, 25g Protein, 25g Carbohydrates, 23g Fat

Total daily nutrient approximation: 2,019 calories, 110 g protein, 248 g carbohydrates, 73 g fat.

Day 3

breakfast

• 1 cup ready-to-eat unsweetened whole grain cereal
• 1 cup skim milk (1%)
• 1 medium peach

Approximate key nutrients: 266 calories, 13 g protein, 47 g carbohydrates, 5 g fat.

lunch

• Turkey Sandwich (3 oz turkey, 2 slices whole wheat bread, lettuce, tomato, 1 tsp mustard)
• 1 ounce pretzels
• 1 1/2 ounces shelled walnut halves

Approximate key nutrients: 597 calories, 27g protein, 55g carbohydrates, 30g fat

snack

• 1 medium banana
• 2 tablespoons peanut butter

Approximate Nutrition Facts: 293 calories, 8g protein, 35g carbohydrates, 16g fat

dinner

• 3 oz. Grilled Sirloin Steak
• Medium Baked Potato with 1/4 Cup Nonfat Greek Yogurt
• 1 cup grilled zucchini

Approximate key nutrients: 475 calories, 36 g protein, 45 g carbohydrates, 18 g fat

snack

• 1 1/2 ounces fresh mozzarella cheese
• 1 cup chopped grape tomatoes
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar

Approximate Key Nutrients: 288 calories, 11g protein, 9g carbohydrates, 23g fat

Total daily nutrient approximation: 1,918 calories, 95 g protein, 191 g carbohydrates, 93 g fat.

Day 4

breakfast

• English Muffin Egg Sandwich (1 cooked egg, 1 slice Swiss cheese, 1 toasted whole wheat English muffin)
• Unsweetened cappuccino made with 1 cup skim milk

Approximate key nutrients: 455 calories, 26 g protein, 40 g carbohydrates, 21 g fat

lunch

• Veggie Burger (70g veggie patty, approx. 120 calories, 6 1/2-inch 100% whole wheat pita bread, lettuce, tomato, 2 tsp mayonnaise)
• 1 cup baked red potatoes