Atherosclerosis
Key Information
Important Nutrients
Beta-caroteneVitamin CBioflavonoidsVitamin EVitamin B6Vitamin B12FolateNiacinMagnesiumPotassiumZincFiber (soluble)Omega 3 fatty acidsMonounsaturated fatsTaurine
Important Foods
Soy foodsGarlicOnions
Avoidances
Excess saturated fat and cholesterolExcess iron and vitamin Dtransfatty acids
Plan Details
Day 1
Breakfast
- Millet with dried fruit compote
Snack
- 8 fl oz low fat yogurt
- 2 tsp flax seeds
- 1/3 cup trail mix
Lunch
- Shiitake mushroom soup
- Soy bean and fennel salad
Dinner
- Indian style lamb with sweet potato
- Sauteed greens
- Blackberry tart
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1935 |
| Calories from fat | 35% |
| Calories from saturated fat | 6% |
| Fiber - total | 43 grams |
| Fiber - soluble | 9 grams |
| Vitamin A - RE | 424% |
| Beta-carotene | 19170 mcg |
| Vitamin C | 522% |
| Vitamin E | 140% |
| Vitamin B6 | 194% |
| Vitamin B12 | 119% |
| Folate | 127% |
| Niacin | 134% |
| Magnesium | 176% |
| Potassium | 5041 mg |
| Potassium:Sodium ratio | 5.3 |
| Zinc | 109% |
| Omega-3 fatty acids | 5.3 grams |
| Oleic acid | 20 grams |
Day 2
Breakfast
- Perfect oatmeal
Snack
- Rice cake with 1 tbsp sunflower seed butter
Lunch
- Baked miso salmon
- Chinese cabbage salad
- ½ cup millet
Dinner
- Broiled rosemary chicken over pureed lentils with chard
- Asian mushroom sauté
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1995 |
| Calories from fat | 32% |
| Calories from saturated fat | 4% |
| Fiber - total | 41 grams |
| Fiber - soluble | 9 grams |
| Vitamin A - RE | 261% |
| Beta-carotene | 11723 mcg |
| Vitamin C | 149% |
| Vitamin E | 119% |
| Vitamin B6 | 252% |
| Vitamin B12 | 218% |
| Folate | 118% |
| Niacin | 275% |
| Magnesium | 220% |
| Potassium | 5220 mg |
| Potassium:Sodium ratio | 1.7 |
| Zinc | 100% |
| Omega-3 fatty acids | 6.1 grams |
| Oleic acid | 19 grams |
Day 3
Breakfast
- 1 cup oatmeal
- 2 dried figs
- 2 dried prunes
- 1 tbsp flax seeds
- Fruit salad:
Snack
- 8 oz plain lowfat yogurt
- 1 tbsp almonds
- 1 tsp maple syrup
- 6 oz orange juice
Lunch
- 2 cups chard
- 4 oz salmon
- 1/3 cup potatoes
- 1/3 cup green beans
- 3 olives
- ¼ cup tomatoes
- Dressing:
Dinner
- 6 oz lamb
- Buckwheat pilaf:
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1937 |
| Calories from fat | 31% |
| Calories from saturated fat | 8% |
| Fiber - total | 41 grams |
| Fiber - soluble | 11 grams |
| Vitamin A - RE | 132% |
| Beta-carotene | 5662 mcg |
| Vitamin C | 482% |
| Vitamin E | 160% |
| Vitamin B6 | 218% |
| Vitamin B12 | 358% |
| Folate | 166% |
| Niacin | 239% |
| Magnesium | 181% |
| Potassium | 5709 mg |
| Potassium:Sodium ratio | 6.1 |
| Zinc | 156% |
| Omega-3 fatty acids | 5.1 grams |
| Oleic acid | 28 grams |
Day 4
Breakfast
- 1 cup cooked whole barley
- 1 tbs flaxseeds
- 1 tbs molasses
- ½ tsp cinnamon
- Orange
Snack
- 1.5 cup fruit salad:
Lunch
- 3 oz grilled tempeh
- 1 cup brown rice
- 1 cup cooked turnip greens
- ¼ cup cooked zucchini slices
- 1/3 cup crimini mushrooms
- Sauce:
Dinner
- 6 oz broiled snapper
- Pesto sauce
- 1 cup quinoa
- 6 asparagus spears
- 1 cup collard green with 2 tbsp pumpkin seeds, ground
Nutritional Profile
| Nutrient | Value |
|---|---|
| Calories | 1976 |
| Calories from fat | 34% |
| Calories from saturated fat | 5% |
| Fiber - total | 55 grams |
| Fiber - soluble | 12 grams |
| Vitamin A - RE | 204% |
| Beta-carotene | 9260 mcg |
| Vitamin C | 368% |
| Vitamin E | 169% |
| Vitamin B6 | 251% |
| Vitamin B12 | 218% |
| Folate | 151% |
| Niacin | 118% |
| Magnesium | 231% |
| Potassium | 4680 mg |
| Potassium:Sodium ratio | 10.0 |
| Zinc | 117% |
| Omega-3 fatty acids | 10.6 grams |
| Oleic acid | 21 grams |