7-day diet plan helps reduce cholesterol and bad fat in the blood as desired.

7-day diet plan helps reduce cholesterol and bad fat in the blood as desired.

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. For example, swap out coconut oil for olive oil or rapeseed oil, which are options that are much lower in saturated fat. You may find it harder to cut out saturated fats.

Such as those found in processed meats, but there are plenty of delicious alternatives out there, so make sure you follow a meal plan that meets your needs, which will make it easier to avoid unhealthy choices. This 7-day meal plan is designed to help lower your cholesterol สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน levels. 

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

Day 1

breakfast

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

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

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 fat.

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

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

Approximate key nutrients: 573 calories, 25 g protein, 74 g carbohydrates, 21 g fat

snack

• 1 1/2 ounces mixed nuts
• 1 cup blueberries

Approximate Key Nutrients: 337 calories, 8g protein, 32g carbohydrates, 22g fat

dinner

• 1 serving of vegan spinach lasagna
• Large mixed green salad (3 cups mixed lettuce, 2 tablespoons vinaigrette)

Approximate Nutrition Facts: 482 calories, 22 g protein, 44 g carbohydrates, 25 g fat

snack

• 1 cup ready-to-eat unsweetened whole grain cereal
• Milk

Approximate Nutrition Facts: 208 Calories, 12g Protein, 33g Carbohydrates, 4g Fat

Total daily nutrient approximation: 2,056 calories, 92 g protein, 222 g carbohydrates, 94 g fat.

Day 5

breakfast

• 1 medium high-fiber muffin
• 1 medium banana

Approximate key nutrients: 410 calories, 9 grams protein, 82 grams carbohydrates, 8 grams fat

lunch

• Black Bean Burrito (1/4 cup shredded black beans, 1 1/2 oz shredded low-sodium Monterey Jack cheese, lettuce, tomato, salsa, 1 8-inch 100% whole wheat tortilla)
• 1 medium apple

Approximate key nutrients: 474 calories, 14 grams protein, 83 grams carbohydrates, 12 grams fat

snack

• 16 oz Iced Vanilla Latte made with skim milk
• 1 ounce walnut halves
• 0.5 oz raisins

Approximate key nutrients: 338 calories, 10 g protein, 46 g carbohydrates, 10 g fat

dinner

• 3 ounces baked ground pork
• 1 cup stir-fried green beans with lemon and garlic
• 1 cup mashed sweet potatoes

Approximate Nutrition Facts: 401 Calories, 28g Protein, 51g Carbohydrates, 10g Fat

snack

• 1 medium orange
• 1 1/2 ounces almonds

Approximate key nutrients: 323 calories, 10g protein, 26g carbohydrates, 23g fat

Total daily nutrient approximation: 1,946 calories, 71 grams protein, 288 grams carbohydrates, 68 grams fat.

Day 6

breakfast

• 3 mini whole wheat blueberry pancakes topped with 1 tablespoon maple syrup
• 1/2 cup nonfat Greek yogurt, mixed with 1/2 cup chopped strawberries and a sprinkle of cinnamon.

Approximate key nutrients: 414 calories, 19 g protein, 57 g carbohydrates, 13 g fat.

lunch

• Beef and Broccoli Stir-fry (3 ounces sirloin, 1 cup broccoli, 2 tablespoons vegetable oil, 2 teaspoons low-sodium soy sauce)
• 1 cup brown rice

Approximate key nutrients: 556 calories, 25 g protein, 64 g carbohydrates, 22 g fat

snack

• 7 oz nonfat Greek yogurt
• 1 medium banana

Approximate key nutrients: 251 calories, 21g protein, 35g carbohydrates, 4g fat

dinner

• English Muffin Pizza (1 whole wheat English muffin, 2 tablespoons low-sodium tomato sauce, 1 1/2 ounces shredded mozzarella cheese)
• Large mixed green salad topped with 1/4 cup chopped walnuts and 1/4 cup dried cranberries (3 cups lettuce, 2 tablespoons vinaigrette)

Approximate key nutrients: 646 calories, 19 g protein, 73 g carbohydrates, 34 g fat

snack

• Medium apple, chopped, sprinkled with cinnamon

Approximate key nutrients: 95 calories, 0g protein, 25g carbohydrates, 0g fat.

Total daily nutrient intake: 2,062 calories, 85 g protein, 254 g carbohydrates, 73 g fat.

Day 7

Breakfast

• Spinach Omelet (2 eggs, 1 cup fresh spinach, 1 1/2 ounces Swiss cheese)
• 2 slices whole wheat bread, spread with 1/4 avocado

Approximate key nutrients: 462 calories, 31 g protein, 33 g carbohydrates, 23 g fat

lunch

• Hamburger (3 oz lean ground beef, lettuce, tomato, whole wheat bun)
• Air-baked or homemade French fries (1 medium potato, cut into pieces) with 1 tablespoon low-sodium ketchup

Approximate key nutrients: 493 calories, 34 g protein, 51 g carbohydrates, 17 g fat.

snack

• 2 sweet oranges
• 7 oz nonfat Greek yogurt
• Approximate Nutrition Facts: 240 calories, 21g protein, 31g carbohydrates, 4g fat

dinner

• Pan-Seared Salmon with Mediterranean Quinoa 1 serving Approximate Nutrition Facts: 472 calories, 36g protein, 37g carbohydrates, 21g fat

snack

• 1/4 cup unsweetened dried fruit, mixed with 1 1/2 ounces of nuts. Approximate Nutrition Facts: 363 calories, 8 g protein, 40 g carbohydrates, 22 g fat.

Total daily nutrient intake: 2,030 calories, 130 grams protein, 193 grams carbohydrates, 84 grams fat.