A day’s eating plan to lower your man’s cholesterol

Written by Catherine Saxelby on Tuesday, 27 August 2013.
Tagged: balanced diet, calcium, cholesterol, cholesterol lowering, dairy, healthy eating, healthy heart, healthy snacks, high cholesterol, milk, snacks

A day’s eating plan to lower your man’s cholesterol

With Father's Day, I thought it's appropriate to dedicate a post to men's nutrition. According to a recent newspaper article in the Good Food supplement of the Sydney Morning Herald, men like to eat steak, roasts, anything with chips, barbecued anything, curried anything and, of course, meat pies and sausages. But just because men like to eat it, it doesn't mean they should.

clipboardThis post is sponsored by HeartActive milk

HeartActive is a delicious, 99% fat free milk enriched with plant sterols, which are proven to help reduce cholesterol. Research shows that consuming plant sterols everyday in milk can reduce cholesterol by an average of 10% in three weeks. HeartActive is currently available in a 1L carton with an extended shelf life (45 days from production) compared to 'regular' white milks with a shelf life of 14 days.

Eating pastry, fried or fatty foods on a regular basis has a detrimental effect on your man's health especially in regards to cholesterol and his waistline as well as his risk of type 2 diabetes. Eating for a healthy heart doesn't mean bland, tasteless food. It's easy to come up with recipes and meal ideas that are quick, easy, tasty, heart-friendly and appeal to the blokes. So I've put together a day's eating plan designed for a man who needs to reduce his cholesterol.

It gives him the 'heart protectors' like fibre, vegetables, oily fish and plant sterols.

Breakfast

Don't skip breakfast! Eggs are a great breakfast option for men. Although they contain cholesterol, when included in a healthy diet, they will not affect blood cholesterol. They contain plenty of protein to keep you fuelled through the morning plus important vitamins and minerals.

Scrambled eggs:

  •  Served with one slice of rye toast with 2 roasted tomatoes and ½ medium avocado

OR

Quick blender smoothie for one:

  • 1 cup low-fat milk with sterols (e.g.Heartactive) or use low-fat milk
  • 1 small banana, sliced up
  • 1 tablespoon honey or sugar
  • 1-2 tablespoons oat bran or wheatgerm

AM snack – optional if hungry

  • Handful of toasted nuts e.g. peanuts, pistachios, walnuts
  • 1 slice of wholegrain bread with a spread such as vegemite, avocado, peanut butter with no added salt or fruit jam.

Lunch

For a healthy, filling and heart healthy lunch, a solid chewy wholegrain bread makes a good starting point. There are many wholegrain bread options available, such as rye bread, wholegrain English muffins, Mountain bread, wholemeal pita bread or sliced multigrain breads.

Sandwich fillings ideas–
Firstly choose a type of protein. Use the single-serve cans of tuna or sardines so you get your serve of oily fish with their omega-3s into your system. Or go for left over roast chicken or pork, turkey breast slices or thinly sliced cold lamb or beef. Second top with sliced tomato or cucumber and as many salad things you can find in the fridge. The more, the better.

Tuna Salad sandwich:

  • 2 slices of wholegrain bread
  • 1 small can (110g) tuna, drained
  • 1/2 celery stick, diced
  • 1 tablespoon low-fat mayonaise
  • 1 teaspoon of thyme
  • 1/2 sliced ripe tomato
  • Handful of lettuce leaves

Combine tuna, mayonnaise, celery and thyme in a bowl and stir well. Arrange the lettuce and tomato slices on one slice of bread, top with the tuna mixture and top with the second slice of bread. Cut and wrap.

OR

Chicken and avocado Lebanese wrap :

  • 1 Lebanese wholemeal wrap filled with
  • 80 grams of chicken breast, sliced
  • ½ medium avocado
  • 1 tablespoon of basil pesto
  • ½ tomato sliced
  • Handful of rocket leaves

OR

Sardines on toast with soup:

  • 1 slice thick rye bread toasted topped with
  • 3-4 canned sardines, drained and mashed onto the toast
  • Topped with 1 sliced tomato plus a squeeze of lemon
  • Mug of minestrone or vegetable soup (optional)

PM snack – optional if hungry, choose one

  • Cheese and crackers
  • 1 thick slice of wholemeal bread or a small roll with jam and ricotta
  • 1 wholemeal crumpet with honey
  • Air popped popcorn
  • 1 banana

Dinner

Chicken is always handy, low fat and can be jazzed up in different ways. Add a serve of carbs and be generous with the veges or salad:

Chicken Kebabs

  • 2 chicken kebabs topped with lemon yoghurt (blend some grated rind and lemon juice into natural yoghurt)
  • 1/2 cup cooked brown rice or macaroni
  • large serve of steamed green beans or broccoli
  • large serve of steamed carrots (cook all three veges together to save washing up)

OR

Steak and potato

  • 125 grams of lean beef steak, grilled
  • ½ cup of oven roasted potatoes in their skin
  • 1 corn on the cob
  • Large green salad

Dessert

2 scoops low-fat vanilla ice-cream

Before bed

1 cup of hot milk with a spoon of Milo or Horlicks

Milk
Buy a carton of low-fat milk for cereal, hot mug of milk, smoothies, tea and coffee. To reduce cholesterol, Heartactive is ideal as it contains plant sterols that actively block the absorption of cholesterol into the body. You don't have to buy skim milk, any of the low-fat milks these dayshave around the same low fat content but with much better flavour. If dairy is a problem for you, opt for a low-fat soy drinks.

If you want to know precisely how to reduce cholesterol or need personalised advice or have another dietary problem eg type 2 diabetes often goes hand and hand with cholesterol, it's best to make an appointment to see an accredited practicing dietitian. Go to http://www.daa.asn.au/ and click on Find an APD to find a dietitian near you.

Sponsored Series by Nuffnang Australia

HeartActive is a delicious, 99% fat free milk enriched with plant sterols, which are proven to help reduce cholesterol. Research shows that consuming plant sterols everyday in milk can reduce cholesterol by an average of 10% in three weeks. HeartActive is currently available in a 1L carton with an extended shelf life (45 days from production) compared to 'regular' white milks with a shelf life of 14 days.