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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)