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Lunches to Reduce Your Risk of Heart Attack continued...

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil (or nonfat dressings)

 

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

1 Tbsp low-fat mayonnaise

Minced onion

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch (1 medium piece of fruit)

Add this crunchy side: 

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear (with peel)

 

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu (request olive or vegetable oil)

1/2 cup whole-wheat pasta or rice (brown or wild)

1 cup pineapple chunks

 

A Friendlier “Burger”

2 oz grilled chicken breast on whole-grain sandwich (with 1 Tbsp low-fat or nonfat mayo)

1 cup side salad

1 piece of fresh fruit

Super Suppers to Tackle Triglycerides

Keep it simple at night to make choices easy to follow.

Chicken Dinner

3 oz skinless grilled or broiled chicken (breast or dark meat)

1 baked sweet potato, served with 1 tsp trans-fat-free margarine

1 cup steamed broccoli with red pepper rings

1/2 cup light ice cream, frozen yogurt, low-fat or nonfat pudding, with 1 tsp chopped pistachios

 

Pasta Night

1 cup whole-wheat pasta or spaghetti squash

1 can of Italian diced tomatoes

1 cup or more of sauteed zucchini, yellow squash, mushrooms, peppers, or onions – veggies you like best

Add 3.5 oz. ground turkey breast, tofu, or crumbled meat substitute

Add basil, oregano, or rosemary, whichever flavor you prefer that night

1 Tbsp Parmesan cheese, dry grated, reduced fat

Wine: 1 glass for women, 2 for men (Skip the alcohol if your triglycerides are over 200 mg/dL)

 

Easy Fish

4 oz grilled or sauteed salmon or tuna steaks

Or grilled or broiled shrimp kabobs

1 tsp olive oil

1 cup steamed asparagus with lemon juice or balsamic vinegar

1/2 cup wheat couscous with mushroom broth and sliced scallions

1 cup roasted tomatoes

 

Vegetarian Night for Meat Lovers

1 (8 inch) corn tortillas

1/3 cup refried beans (fat-free or vegetarian)

2 Tbsp salsa

1 oz low-fat or fat-free Mexican cheese

1/2 cup slices of avocado

2 oz crumbled veggie sausage or meat substitute

Beer: 1 glass for women, 2 for men (no alcohol if your triglycerides are over 200 mg/dL)