7 Cholesterol-Lowering Lunches
Dark leafy greens like spinach, a whole apple and whole grain crackers help manage cholesterol, while the tuna, sunflower seeds and cheese keep you full.
2 cups mixed greens topped with one 3-ounce pouch white albacore tuna, along with 2 tablespoons each sunflower seeds, dried cherries, and light balsamic vinaigrette. Have with 2 fiber crackers (such as Wasa), spread with 1 wedge Laughing Cow Light cheese, and 1 medium apple.
495 calories, 16g fat (3.5g sat.), 12g fiber
Swap crust made from refined flours for whole wheat English muffins and you’ve made a smart choice for lowering your cholesterol. Add fiber-rich fresh grapes and you’ll get a healthy sweet finish.
1 whole wheat English muffin spread with 2 tablespoons pesto sauce and topped with 2 ounces precooked chicken breast and 2 tablespoons reduced-fat mozzarella. Heat in toaster oven or under broiler until melted. Eat with 1 cup red or green grapes.
490 calories, 19g fat (4g sat.), 7g fiber
Beans are delicious, filling and packed with cholesterol-lowering fiber. They also help moderate blood sugar, which keeps you from reaching for mindless snacks. Add a whole grain roll for more staying power and cantaloupe for a refreshing, hydrating treat.
1 serving Kettle Cuisine Three-Bean Chili served with 1 medium whole wheat dinner roll dipped in 1 teaspoon olive oil. Enjoy with 1 1/2 cups cantaloupe balls or cubes.
450 calories, 10g fat (2g sat.), 18g fiber
This classic turkey-and-Swiss sandwich gets its creaminess from avocado, which is loaded with unsaturated fat. And the fiber-rich whole wheat bread and pear are also good for managing cholesterol.
2 slices whole-grain bread layered with 3 ounces deli turkey breast, 1/4 cup sliced avocado, and 1 slice low-fat Swiss cheese. Have with 1 medium pear.
496 calories, 12g fat (2g sat.), 12g fiber
Greek Pasta Salad
Not only is the whole wheat pasta a good choice when watching your cholesterol, but this lunch is chock-full of healthy tomatoes and cucumber. The black olive and feta bring bold flavors, and a side of hummus and pita keeps you full until dinner.
1 cup whole wheat pasta (such as rotini or bow ties) tossed with 1/4 cup each halved cherry tomatoes and diced cucumber, 1 tablespoon crumbled feta cheese, 10 sliced black olives, and chopped red onion. Top with dressing of 1 teaspoon olive oil, 1 tablespoon lemon juice, salt and pepper to taste. Eat with 2 tablespoons hummus with one 4-inch whole wheat pita.
432 calories, 16g fat (3g sat.), 9g fiber
Subway Veggie Delite 6-Inch
Load up your sub with all the veggies you want—and don’t forget a bag of baked chips. Add a yogurt to bump up the protein and overall sense of satiety.
Order with a bag of Baked Lay's potato chips and a Dannon Light & Fit yogurt.
420 calories, 4g fat (.5g sat.), 7g fiber
Lean Cuisine Thai-Style Noodles with Chicken
Make lunch fast and easy: Heat in the microwave and enjoy cholesterol-friendly vegetables, filling chicken and pasta. Complete the zero-prep meal with a portable banana and a nonfat yogurt.
Eat with a 100-calorie nonfat yogurt and a small banana.
500 calories, 7g fat (1.5g sat.), 8g fiber
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