Menu to lower your cholesterol

Joy Bauer MS, RD, CDN TODAY nutritionist and diet editor • Profile • E-mail

If you have heart disease, it’s important to lower your cholesterol. Here’s a sample menu, based on 1600 to 1800 calories, that will give you an idea of how you can use food to help alleviate your condition:

Breakfast:
Oatmeal with Milk and Fresh Berries: ½ cup dry oatmeal prepared with 1 cup water or milk (use skim, skim plus, 1 percent low-fat milk or enriched soy milk); top with 2 tablespoons ground flaxseeds (or wheat germ) and ½ cup berries (sliced strawberries, raspberries and/or blackberries). Optional 1 teaspoon sugar, honey, or artificial sweetener.

Lunch:
Turkey/Ham Avocado Sandwich: 4 ounces sliced turkey breast (or lean ham or grilled chicken breast), topped with 2 to 3 thin slices of avocado, romaine lettuce or spinach leaves, tomato and onion on 2 slices of whole grain bread or pita (optional mustard, 2 teaspoons reduced fat mayonnaise or hummus); large handful baby carrots or green, red, or yellow peppers.

Afternoon snack:
Apple and 10 almonds

Dinner:
Hearty Turkey Meatloaf with Salad: one serving Hearty Turkey Meatloaf (see recipe below); enjoy with large tossed salad filled with leafy greens, sliced peppers, mushrooms, carrots, tomatoes, optional beets and artichokes — tossed with ½ cup beans (black, navy, garbanzo, pinto, or kidney) and 2 teaspoons olive oil and unlimited vinegar or fresh lemon (or 2 to 4 tablespoons low-calorie salad dressing).  

PM snack:
Strawberry-Banana Fruit Smoothie; in a blender, mix 1 cup skim milk, 1 cup frozen strawberries, ½ frozen banana.

For more information on healthy eating, visit TODAY nutrition expert, Joy Bauer’s website (and check out her new book Joy Bauer’s Food Cures) at www.joybauernutrition.com

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