Two week cholesterol reducing challenge

Tonight I decided to start a 2 week cholesterol reducing diet, my cholesterol and triglyceride levels are all out of whack and I have a requisition for a blood test, but want to give a final full-on effort before having my levels rechecked. The meal plan I have devised is based on information from a number of web resources with advice, food, and cooking techniques all geared toward lowering cholesterol naturally (links are at the bottom of the post). At the end of the two-week period I will have my blood tested and let you all know whether or not these tips worked for me (I have already been changing my eating habits, but not as fully as this plan).

Step One.

First I compiled a list of recommended foods and will shop for these items, and only these items (I already have the oils, but it is good to have more on hand).

Shopping List:

Eggs, walnuts, lentils, trout, garlic, avocadoes, asparagus, fresh berries, steel cut oats, Barilla pasta plus (with Omega-3 and other goodies), Yves veggie ground round, pot barley, oyster mushrooms, ground flaxseed, green tea (I like goji berry), tomatoes, onions, olive or grapeseed oil, rice milk, mineral water, small lean beef tenderloin, blue potatoes, sweet potatoes, whole grain bread, dried berries, baby spinach, chicken, orange juice, Brussels sprouts, nuts, bananas, pears, mixed salad greens, 3 ounces of stilton cheese, canned tuna, zero fat greek yoghurt (plain), olive oil mayo, green onions

Day One:

Breakfast: Oatmeal with dried berries, small glass of orange juice, cup of tea

Lunch: Tuna salad sandwich (made with green onions and olive oil mayo, served on whole grain bread)

Dinner: Chicken breast with barley risotto and Brussels sprouts

Day Two:

Breakfast: One egg fried in margarine served with whole grain toast and sliced tomato, small glass of orange juice, cup of tea

Lunch: Asparagus crepe with lemon

Dinner: Grilled trout with baked potato and sautéed oyster mushrooms

Day Three:

Breakfast: Oatmeal with dried berries, small glass of orange juice, cup of tea

Lunch: Homemade garlic-herb soup (I grow my own herbs)

Dinner: Steak and Stilton salad

Day Four:

Breakfast: whole grain toast with margarine and cherry jam, small glass of orange juice, cup of tea

Lunch: Asparagus soup with piece of whole grain bread

Dinner: Pasta with onion, garlic, tomatoes and baby spinach

Day Five:

Breakfast: banana and berry smoothie made with rice milk and greek yoghurt

Lunch: Tomato and avocado sandwich on whole grain toast

Dinner: veggie ground beef burritos with avocado-yoghurt mash

Day Six:

Breakfast: Oatmeal with dried berries, small glass of orange juice, cup of tea

Lunch: Chicken barley stew

Dinner: Broiled trout with spinach and roast root vegetables

Day Seven:

Breakfast: One egg fried in margarine served with whole grain toast and sliced tomato, small glass of orange juice, cup of tea

Lunch: Mixed green salad with pear, walnut, and stilton cheese (serve with a balsamic vinegrette)

Dinner: Baked chicken breast with sweet potatoes and green peas

Week 2: repeat

Snacks and desserts will include nuts (unroasted), berries, yoghurt, and toast with jam.

WISH ME LUCK!

http://www.besthealthmag.ca/get-healthy/cholesterol/5-natural-ways-to-lower-your-cholesterol

http://health.howstuffworks.com/diseases-conditions/cardiovascular/cholesterol/8-step-plan-to-lower-cholesterol.htm

http://www.activebeat.com/health-news/12-best-foods-for-lowering-cholesterol/?htm_source=outbrain&utm_campaign=activebeat_desktop&utm_medium=cpc

http://www.doctoroz.com/videos/3-steps-controlling-cholesterol-naturally

http://www.health.harvard.edu/healthbeat/HB_web/15-tips-for-lowering-your-cholesterol-naturally.htm