7 Day Meal Plan To Lower Cholesterol Pdf
Cholesterol is a waxy substance that our body produces and is also found in certain types of foods. It is important to keep cholesterol levels in check to reduce the risk of heart disease and stroke. One way to achieve this is by following a healthy diet plan that is low in cholesterol and saturated fats.
A 7-day meal plan can help keep your cholesterol levels in check. Here is a sample meal plan to lower cholesterol, which is also available in PDF format:
Day 1
Breakfast: Oatmeal with fresh fruits and nuts.
Lunch: Grilled chicken sandwich on whole wheat bread with lettuce and tomatoes.
Dinner: Broiled salmon with steamed vegetables and whole-grain rice.
Snacks: Apple slices with almond butter.
Day 2
Breakfast: Greek yogurt with berries and chia seeds.
Lunch: Turkey and avocado wrap on a whole wheat tortilla with mixed vegetables.
Dinner: Grilled shrimp with quinoa and roasted asparagus.
Snacks: A handful of mixed nuts.
Day 3
Breakfast: Egg white omelette with spinach and mushrooms.
Lunch: Black bean burger on a whole wheat bun with salsa and mixed greens.
Dinner: Grilled chicken breast with roasted sweet potatoes and green beans.
Snacks: Carrots with hummus.
Day 4
Breakfast: Green smoothie with kale, banana, and almond milk.
Lunch: Grilled salmon salad with mixed greens, tomatoes, and cucumber.
Dinner: Vegetable stir-fry with brown rice.
Snacks: Edamame.
Day 5
Breakfast: Avocado toast with a poached egg.
Lunch: Turkey and Swiss cheese on whole wheat bread with mixed greens and tomatoes.
Dinner: Grilled chicken with roasted Brussels sprouts and sweet potato fries.
Snacks: A piece of whole fruit.
Day 6
Breakfast: Whole grain cereal with skim milk and berries.
Lunch: Grilled vegetable wrap with hummus and mixed greens.
Dinner: Baked salmon with roasted vegetables and quinoa.
Snacks: A handful of roasted chickpeas.
Day 7
Breakfast: Scrambled eggs with spinach and mushrooms on whole wheat toast.
Lunch: Grilled chicken salad with mixed greens, avocado, and cherry tomatoes.
Dinner: Baked sweet potato with black beans, salsa, and Greek yogurt.
Snacks: Fresh fruit salad.
Avoid fried and processed foods, as they are high in saturated fats and can increase cholesterol levels. Also, avoid sugary drinks and alcohol, as they contribute to weight gain and increase cholesterol levels.
It is important to eat a balanced and healthy diet, but also to engage in regular physical activity to maintain a healthy lifestyle. Consult with a healthcare professional before starting any diet or exercise plan.
