IE 11 is not supported. For an optimal experience visit our site on another browser.

Menu to lower your cholesterol

leftJoy Bauer MS, RD, CDNJoyBauerTODAY nutritionist and diet editorhttp://ad.doubleclick.net/clk;213771564;35380185;imailto:Joy.Bauer@nbcuni.com; todaycontributors@feedback.msnbc.comIf 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:Breakfa
/ Source: TODAY

left

Joy Bauer MS, RD, CDN

JoyBauer

TODAY nutritionist and diet editor

http://ad.doubleclick.net/clk;213771564;35380185;i

mailto:Joy.Bauer@nbcuni.com; todaycontributors@feedback.msnbc.com

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.

Hearty Turkey Meat Loaf

"Food Cures" by Joy Bauer

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) atwww.joybauernutrition.com