Sample diets for lowering cholesterol

In general, sample diets for lowering cholesterol should have a few key elements. At the very least, they should:

• Be low in saturated and trans fat
• Be rich in soluble fibre
• Encourage heart healthy fats (polyunsaturated and monounsaturated fats)
• Encourage plenty of fruits and vegetables

• 1 cup wholegrain breakfast cereal with skim or soy milk topped with a chopped banana
• fresh fruit salad with low fat yoghurt
• 2 slices wholegrain toast topped with grilled tomatoes, sauteed spinach and sauteed button mushrooms
• fruit smoothie - blend 1 piece fruit with 3/4 cup soy milk, 1 tbsp oat bran and dollop low fat yoghurt

• Wholegrain sandwich, roll, pita bread or wrap (minus the butter) with the following filling ideas:
  • salad e.g lettuce, baby spinach, tomato, cucumber, carrot, capsicum, beetroot
  • low fat hummus, tuna, lettuce and avocado
  • carrot, spinach and turkey (+ cranberry sauce if desired)
  • avocado, salmon and rocket
  • capsicum, cucumber, pineapple, low fat mayonnaise

• tuna and tomato pasta made with: pasta, tuna, onions, mushrooms, broccoli, tomato, capsicum
• grilled chicken (no skin) + mashed sweet potato + mixed vegetables
• minestrone soup with wholegrain bread and sterol spread
• lean pork stir fry with bok choy, capsicum, baby corn, sugar snap peas, broccoli, cauliflower, asparagus, bean shoots and garlic

• fresh fruit + low fat soy yoghurt
• stewed fruit + soy custard
• low fat crepes rolled with raspberries, chopped banana and small scoop low fat icecream
• raisin toast with sterol spread

• piece fruit
• punnet of strawberries
• 2 wholegrain crackers with peanut butter
• plain homemade popcorn
• celery stick with peanut butter
• wholegrain muffin with 1/4 avocado and sliced tomato
• small handful dried fruit and nuts
• toasted wholegrain bread with sterol spread and jam
• peach smoothie

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