Maybe applied to any Meal Plan of choice. Before doing your grocery shopping choose five foods from each catagory to buy and put in your refrigerator…………………
FRUITS
Apricots: Dried, cooked, unsweetened 1/2 cup
Banana, raw 1 medium
Cantaloupe, raw About 1/2 cup diced
Grapefruit juice: Canned or frozen, unsweetened 3/4 cup
Fresh 3/4 cup Honeydew melon, Melon balls (cantaloupe and honeydew),
Nectarine, raw 1 medium
Orange juice: 6 ounces
Peaches: Dried, cooked, unsweetened 1/2 cup
Pears: Dried, uncooked 1/2 cup
Pomegranate, raw 1 medium
Prunes, dried, cooked, unsweetened 1/2 cup
Prune juice, unsweetened 1/2 cup
Raisins 1/4 cup
Watermelon, raw About 1 3/4 cups diced
VEGETABLES
Artichoke, globe (french), cooked 1 medium
Asparagus, cooked 1/2 cup
Beans: Green, cooked 1/2 cup
Lima, cooked 1/2 cup
Cauliflower, cooked 1/2 cup
Chard, cooked 1/2 cup
Corn, cooked 1/2 cup
Mushrooms, cooked 1/2 cup
Parsnips, cooked 1/2 cup
Peas, green, cooked 1/2 cup
Plantain, green or ripe, boiled 1 medium
Potato: Baked or boiled, with or w/o skin 1 medium
Pumpkin, cooked 1/2 cup
Rutabaga, cooked 1/2 cup
Spinach, cooked 1/2 cup
Squash, winter, cooked, mashed 1/2 cup
Sweet-potato: Baked 1 medium or Boiled 1 medium
Tomatoes: Raw 1 med., Stewed 1/2 c., Tomato juice, canned 3/4 c. Tomato-vegetable juice or tomato juice cocktail, canned 3/4 c.
MEAT, POULTRY, FISH
Laura’s Meatis a nice lean meat that will be beneficial to reducing LDL while obtaining protein.
Meat and Poultry Beef: Brisket, braised, lean only 3 ounces
Ground; extra lean, lean, or regular; baked or broiled 1 patty
Pot roast, braised, lean only 3 ounces
Roast, rib, roasted, lean only 3 ounces
Short-ribs, braised, lean only 3 ounces
Steak, lean only: Baked or broiled 3 ounces + Braised 3 ounces
Stew meat, simmered, lean only 3 ounces
Chicken, without skin: Breast, broiled or roasted 1/2 breast
Leg (thigh and drumstick), broiled or roasted 1 leg
Cornish hen, roasted, without skin 1/2 hen
Ham, roasted, lean only: Fresh, Smoked or cured 3 ounces
Lamb, lean only: Chop, shoulder; baked, braised, or broiled 1 chop Roast, leg or shoulder, roasted 3 ounces
Pork: Chop, baked or broiled, lean only 1 chop
Cutlet or steak, baked or broiled, lean only 1 cutlet
Ground, cooked 3 ounces
Roast, roasted, lean only: Loin 3 ounces
Shoulder 3 ounces
Turkey, light or dark meat, roasted, without skin 3 ounces
Veal, lean only: Chop, braised 1 chop Cutlet or steak, pan broiled 1 cutlet, Roast, leg, roasted 3 ounces
FISH(Check for dietary cholesterol some fish and most shellfish can be high.)
Fish and Seafood Carp, catfish, flounder, or mullet; baked or broiled 3 ounces Haddock, mackerel, or porgy; baked or broiled 3 ounces
Clams: Canned, drained 3 ounces
Steamed or boiled 3 ounces
Cod, croaker, pompano, or trout; baked or broiled 3 ounces
Crabmeat, steamed 3 ounces
Lobster, steamed or boiled 3 ounces
Mussels, steamed, boiled, or poached 3 ounces
Ocean perch, perch, pike, sea bass, or whiting; baked or broiled 3 ounces
Oysters: Canned, undrained 3 ounces
Steamed 3 ounces + Salmon: Baked or broiled 3 ounces
Steamed, poached, or canned; drained 3 ounces
Scallops: Baked or broiled 3 ounces
Boiled or steamed 3 ounces
Swordfish steak, baked or broiled 3 ounces
Tuna, canned, drained 3 ounces
Legumes (Meat alternate)
Dry Beans, Peas, and Lentils Beans, cooked: Bayo, black, brown, or red kidney 1/2 c
Calico, chickpeas (garbanzo beans), mung, or pinto 1/2 cup
Lima, soybeans, or white 1/2 cup
Lentils, cooked 1/2 cup
Peas, split, green or yellow, cooked 1/2 cup
Soy milk 1 cup
MILK, CHEESE, AND YOGURT
Milk 1% or skim
Chocolate, made skim milk 1 c
lowfat or non fat cheese 1 ounce
Milk-based fruit drinks 1 c
Yogurt: Flavored, made with lowfat milk 8 ounces, Frozen 8 ounces, Fruit, made with lowfat or nonfat milk 8 ounces
Filed under: Cholesterol, Fruits Vegetables, Hypertension | Tagged: CAD, Dairy, Diet, Fish, Food, fruits, Fruits Increase HDL, health, Hypertension, Meal Plan, Meat, Nutrition, Reduce Cholesterol, Reduce Triglycerides, vegetables, Vegetables Increase HDL
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[...] Vegetable Sticks, Fruit for fiber, vitamins, nutrients and antioxidants to combat free [...]
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Hey there,
This is a great post! I linked back over to it on my post weight loss and how triglycerides factor into the equation. Let me know what you think!
I tried to put in a link, but it discarded the comment. My blog’s called Earn Your Cheat Day.
All the Best,
Andrew
[...] should eat more fruits and vegetables in order to lower triglyceride levels. Here’s a post by Eat Know How that list foods that can help lower your triglyceride levels (Note that the first two categories [...]
[...] should eat more fruits and vegetables in order to lower triglyceride levels. Here’s a post by Eat Know How that list foods that can help lower your triglyceride levels (Note that the first two categories [...]
[...] levels: Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber, which are Fruit and Vegetables , total of 9 1/2 cup servings a day. Please refer to: Daily Serving [...]