7 day indian diet to lower triglycerides naturally involves a combination of healthy eating, regular exercise, weight management, and lifestyle adjustments.
What are triglycerides?
Triglycerides are a type of fat (lipid) found in your blood. They are an important part of your body’s energy storage and use. When you eat, your body converts extra calories that are not immediately needed into triglycerides, which are stored in fat cells. Later, these triglycerides can be released between meals for energy.
Triglycerides are essential for physical activity, but having too much can cause health problems. Elevated triglyceride levels, known as hypertriglyceridemia, can increase the risk of heart disease, such as heart attack, stroke, and pancreatitis.
How are triglycerides measured?
Triglyceride levels are measured with a blood test called a lipid panel, which also evaluates other fats in the blood, such as cholesterol. Triglyceride levels are generally categorized as follows:
- Normal: Less than 150 mg/dL (milligrams per deciliter). Levels in this range are considered optimal for maintaining good heart health.
- Borderline high: 150–199 mg/dL. This range indicates a moderate risk of developing cardiovascular issues. Lifestyle changes such as diet and exercise are recommended.
- High: 200–499 mg/dL. Levels in this range significantly increase the risk of cardiovascular disease and metabolic syndrome. It’s essential to seek medical advice and make lifestyle changes.
- Very high: 500 mg/dL or more. At this level, there’s a high risk of developing pancreatitis, a severe and painful inflammation of the pancreas. Immediate medical intervention is usually required
Why are high triglycerides dangerous?
High triglycerides increase the risk of hardening of the arteries (atherosclerosis), or thickening of the artery walls. This increases the risk of:
- Heart disease
- Stroke
- Pancreatitis (inflammation of the pancreas)
In addition, high triglycerides are often associated with other conditions such as obesity, type 2 diabetes, metabolic syndrome, and low levels of “good” HDL cholesterol.
What causes high triglyceride levels?
High triglyceride levels in your body can lead to increased triglyceride levels, a type of fat in the blood. Triglycerides are essential for energy, but when levels are too high, they can lead to health problems like heart disease and pancreatitis. Several factors contribute to high triglyceride levels, including:
- Poor diet
Excess sugar and refined carbohydrates: Consuming excess sugar and refined carbohydrates, such as white bread, pasta, and sweets, can increase triglyceride levels. They are quickly converted to glucose, and any excess glucose is stored as fat.
High-fat foods: Trans fats and saturated fats found in fried foods, baked goods, and processed foods contribute to high triglyceride levels.
Excess alcohol: Drinking too much alcohol increases the production of triglycerides in the liver.
- Obesity and lack of physical activity
Excess body weight: Being overweight or obese is closely linked to high triglyceride levels. Fat accumulation, especially around the abdomen, can disrupt lipid metabolism.
Sedentary lifestyle: Lack of regular physical activity reduces the body’s ability to use triglycerides for energy, causing them to accumulate in the blood.
- Medical conditions
Diabetes: Triglyceride levels can increase when blood sugar levels are poorly controlled.
Hypothyroidism: An underactive thyroid slows down metabolism, which can increase triglyceride levels.
Kidney and liver disease: These conditions affect the body’s ability to process fat efficiently.
Metabolic syndrome: Triglyceride levels are often increased as a result of several conditions, including high blood pressure, insulin resistance, and abdominal obesity.
- Medications
Some medications can cause high triglycerides as a side effect, including:
- Birth control pills
- Steroids
- Beta-blockers
- Diuretics
- Genetics
Family history: Genetic factors can predispose individuals to hypertriglyceridemia (high triglyceride levels), even if they maintain a healthy lifestyle.
- Other lifestyle factors
Smoking: Cigarette smoking can worsen triglyceride levels by lowering good cholesterol (HDL) and raising bad cholesterol (LDL).
Stress: Chronic stress can cause hormonal changes that increase triglyceride levels.
Irregular eating habits: Skipping meals or overeating can disrupt fat metabolism.
How to Lower Triglycerides Naturally?
High triglycerides can increase your risk of heart disease, stroke, and other health complications. Fortunately, simple, natural lifestyle changes can significantly lower your triglyceride levels. Here’s a comprehensive guide to lowering triglycerides naturally.
- Eat a heart-healthy diet
Your diet plays a key role in controlling triglyceride levels. Pay attention to the following:
Eat more fiber:
High-fiber foods like vegetables, fruits, legumes, and whole grains can help lower triglycerides by slowing the absorption of sugar and fat into your blood.
Choose healthy fats:
Replace saturated and trans fats with unsaturated fats. Include sources of omega-3 fatty acids, such as salmon, mackerel, tuna, walnuts, and flaxseed.
Limit sugary foods and drinks:
Excess sugar is converted into triglycerides in your body. Reduce your intake of sugary drinks, sugary drinks, and processed foods.
Reduce refined carbohydrates:
Refined carbohydrates like white bread, white rice, and pasta can raise blood sugar and triglyceride levels. Choose whole grain alternatives instead.
Moderate alcohol consumption:
Even small amounts of alcohol can significantly raise triglycerides in some individuals. If your levels are high, it is best to avoid alcohol.
- Increase physical activity
Exercise is one of the most effective ways to lower triglycerides.
Engage in regular aerobic exercise:
Activities like brisk walking, jogging, cycling, or swimming can help lower triglycerides. Aim for at least 30 minutes of moderate-intensity exercise five days a week.
Include resistance training:
Strength training exercises, such as weightlifting, can complement aerobic activity and improve overall lipid levels.
Stay fit:
Regular physical activity is more effective than occasional intense workouts.
- Lose excess weight
Being overweight or obese is a major cause of high triglycerides.
Set realistic goals:
Even losing 5-10% of your body weight can significantly reduce triglyceride levels.
Focus on sustainable changes:
Choose a balanced diet and exercise routine that you can maintain long-term, rather than extreme, short-term fixes.
- Reduce sugar intake
Excess sugar in your diet converts to triglycerides, which contribute to high levels.
Read food labels:
Look for hidden sugar in processed foods and choose products with little or no added sugar.
Avoid sugary drinks:
Replace soda, energy drinks, and sweetened teas with water, herbal teas, or unsweetened beverages.
- Include Omega-3 Fatty Acids
Omega-3s are essential fats that can lower triglycerides.
Add fatty fish to your diet:
Eat salmon, mackerel, sardines, or tuna at least twice a week.
Consider plant-based sources:
If you don’t eat fish, include flaxseeds, chia seeds, walnuts, and algae-based omega-3 supplements in your diet.
- Limit unhealthy fats
Certain types of fats can raise triglycerides:
Avoid trans fats:
Found in many processed and fried foods, trans fats raise triglycerides and LDL (bad cholesterol).
Moderate saturated fats:
Found in red meat, butter, and full-fat dairy products, these fats can also contribute to elevated triglycerides. Choose lean proteins and low-fat dairy products instead.
- Stay hydrated
Drinking plenty of water can help your body metabolize fat more effectively.
Replace sugary drinks:
Choose water or unsweetened beverages instead of soda and fruit juice.
Drink before meals:
Staying hydrated can also help control appetite and prevent overeating.
- Manage stress levels
Chronic stress can lead to unhealthy lifestyle habits that increase triglycerides.
Practice relaxation techniques:
Try meditation, deep breathing exercises, or yoga to manage stress.
Stay active:
Regular physical activity also helps reduce stress and improve mood.
- Get enough sleep
Insufficient sleep can disrupt your metabolism and contribute to increased triglycerides.
Aim for 7-9 hours of sleep:
Ensure you get enough quality sleep each night to maintain overall health.
Establish a sleep routine:
Go to bed and wake up at the same time each day, and avoid screening before bed.
- Monitor your progress
Check your triglyceride levels regularly with a blood test to track your progress.
Work with a healthcare provider:
If lifestyle changes aren’t enough, consult a doctor for additional guidance or possible medication options.
Foods that can help lower triglycerides
Triglycerides are a type of fat in the blood that, when elevated, can increase the risk of heart disease. Some foods can naturally lower triglycerides by improving metabolism, reducing fat deposits, and improving heart health. Here is a detailed guide to foods that can effectively help lower triglycerides.
- Fatty fish (rich in omega-3 fatty acids)
Fatty fish contain omega-3 fatty acids, which are known to lower triglycerides and improve heart health.
Examples:
Salmon, mackerel, sardines, tuna, herring, and trout.
How to include them:
Aim to eat fatty fish that is grilled, baked, or steamed at least twice a week.
- Nuts and seeds
Nuts and seeds are rich in healthy fats, fiber, and plant-based omega-3s, which can lower triglycerides.
Examples:
Walnuts, almonds, chia seeds, flax seeds, and sunflower seeds.
How to include them:
Add them to salads, smoothies, or oatmeal, or enjoy them as a snack in moderation.
- Vegetables
Non-starchy vegetables are low in calories and high in fiber, which can help control weight and lower triglycerides.
Examples:
Spinach, kale, broccoli, cauliflower, zucchini, and bell peppers.
How to include them:
Include raw, steamed, or roasted vegetables in your daily diet.
- Whole grains
Whole grains are rich in fiber, which slows digestion and prevents blood sugar spikes that can raise triglycerides.
Examples:
Oats, quinoa, brown rice, barley, and whole grain breads or pasta.
How to include:
Use whole grain alternatives instead of refined grains like white bread and pasta.
- Pulses and Beans
Legumes are rich in protein and fiber, making them an excellent choice for controlling triglycerides.
Examples:
Lentils, chickpeas, black beans, kidney beans, and peas.
How to include:
Use as a base for soups, stews, or salads, or as a meat substitute in meals.
- Fruit (low in sugar)
Some fruits contain fiber and antioxidants that support heart health, but high-sugar fruits should be eaten in limited quantities.
Examples:
Berries (blueberries, raspberries, strawberries), citrus fruits, apples, and pears.
How to include:
Enjoy as a snack, add to smoothies, or use as a topping for yogurt or oatmeal.
- Healthy Oils
Use oils rich in unsaturated fats instead of unhealthy fats to help lower triglycerides.
Examples:
Olive oil, avocado oil, and flaxseed oil.
How to include:
Use these oils in cooking, salad dressings, or drizzled over food.
- Avocado
Avocados are high in monounsaturated fat, fiber, and antioxidants, making them an excellent choice for controlling triglycerides.
How to include:
Add to salads, sandwiches, or smoothies, or enjoy spread on whole grain toast.
- Low-fat dairy products
Low-fat dairy products are a good source of protein and calcium, and they don’t contain saturated fat, which can raise triglycerides.
Examples:
Low-fat milk, yogurt, and cheese.
How to include:
Use in smoothies, as a snack, or as part of a meal.
- Green Tea
Green tea contains antioxidants that may help lower triglyceride levels and improve heart health.
How to include:
Drink 1-3 cups hot or iced daily, without added sugar.
- Garlic
Garlic has anti-inflammatory and lipid-lowering properties that may help control triglycerides.
How to include:
Use fresh garlic in cooking or take it as a supplement (consult your doctor first).
- Turmeric
Turmeric contains curcumin, an anti-inflammatory compound that may lower triglycerides.
How to include:
Add turmeric to curries, soups, or teas for a tasty health boost.
- Soy-based foods
Soy products are rich in protein and low in saturated fat, making them a good choice for lowering triglycerides.
Examples:
Tofu, edamame, soy milk, and soy protein.
How to include:
Use soy-based alternatives instead of meat or dairy products in your diet.
- Dark chocolate (in moderation)
Dark chocolate with at least 70% cocoa contains antioxidants that may improve heart health.
How to include:
Enjoy a small piece (1-2 squares), but avoid overeating.
- Herbs and spices
Some herbs and spices can naturally lower triglycerides and add flavor to foods.
Examples:
Cinnamon, ginger, fenugreek, and oregano.
How to include:
Use them liberally in cooking or as herbal teas.
- Apple cider vinegar
Apple cider vinegar may help improve lipid metabolism and lower triglycerides.
How to incorporate:
Diluted 1-2 tablespoons in a glass of water and drink before meals.
Foods to Avoid for High Triglycerides
High triglycerides, a type of fat in the blood, can increase your risk of heart disease, stroke, and other health complications. To control and lower high triglyceride levels, it is essential to identify and avoid foods that contribute to their elevation. Here is a detailed guide to which foods you should limit or eliminate from your diet.
- Sugary Foods and Drinks
Excess sugar in your diet is converted into triglycerides, leading to high levels.
Examples:
Sweets: Candy, cookies, cakes, and pastries.
Sweetened beverages: Soda, energy drinks, flavored teas, and sports drinks.
Ice cream and desserts: Especially those that are high in sugar and fat.
Why avoid them:
Excessive sugary foods and drinks provide empty calories that raise triglycerides without providing any nutritional value.
- Refined Carbohydrates
Refined carbohydrates are digested quickly, causing blood sugar and triglycerides to rise.
Examples:
White bread
White rice
Regular pasta
Packaged foods (crackers, chips, and baked goods made with white flour)
Why avoid them:
These foods lack fiber and nutrients, causing a rapid rise in blood sugar and contributing to fat storage.
- Trans fats
Trans fats are artificially produced fats found in many processed and fried foods, and they are particularly harmful for heart disease.
Examples:
Fried foods (such as French fries and fried chicken)
Baked foods (donuts, pastries, and cakes made with shortening)
Margarine and hydrogenated oils
Why avoid them:
Trans fats raise triglycerides and LDL (bad cholesterol) and lower HDL (good cholesterol), which significantly increases the risk of heart disease.
- Saturated fats
Saturated fats, while not as harmful as trans fats, can raise triglycerides when consumed in excess.
Examples:
Fatty meats (beef, pork, lamb)
Full-fat dairy products (whole milk, butter, cream, and cheese)
Coconut oil and palm oil (used in some processed and tropical foods)
Why avoid them:
Saturated fats can contribute to increased triglyceride and overall cholesterol levels.
- Alcohol
Alcohol consumption is a significant cause of high triglycerides, especially when consumed in excess.
Examples:
Beer
Wine
Spirits
Cocktails (which often contain added sugar)
Why avoid them:
Alcohol disrupts lipid metabolism in the liver, leading to increased triglyceride production and storage.
- Processed and packaged foods
Many processed and packaged foods contain unhealthy fats, added sugar, and refined carbohydrates that can raise triglycerides.
Examples:
Instant noodles
Frozen dinners (especially breaded or fried foods)
Packaged snack foods (chips, crackers, and microwave popcorn)
Why avoid them:
These foods are typically calorie-dense and lacking in nutrients, making them harmful for heart health.
- High-fat meats and deli products
Processed meats and high-fat cuts of meat are often loaded with saturated fat and sodium.
Examples:
Sausages
Bacon
Hot dogs
Salami and other deli meats
Why avoid them:
These foods contribute to inflammation and increased triglyceride levels, but provide very little nutritional benefit.
- High-sugar fruits and juices
While fruits are generally healthy, some fruits that are high in natural sugars can increase triglycerides if consumed in excess.
Examples:
Mango
Grapes
Pineapple
Fruit juice (even those labeled as “natural” or “100% juice”)
Why avoid them:
The natural sugars in these fruits can quickly convert to triglycerides if consumed in large quantities.
- High-fat dairy products
Full-fat dairy products are high in saturated fat, which can raise triglycerides.
Examples:
Whole milk
Full-fat yogurt
Cream-based sauces and dressings
Why avoid them:
Choosing low-fat or non-fat dairy options can help control triglyceride levels.
- Sugary breakfast foods
Many breakfast items are loaded with sugar, unhealthy fats, and refined carbohydrates.
Examples:
Sweet cereals
Pancakes with syrup
Waffles with sugary toppings
Pastries like muffins and croissants
Why avoid them:
These foods cause blood sugar spikes, which raise triglycerides.
- Condiments and dressings with hidden sugars
Some condiments and dressings are high in added sugar and unhealthy fats.
Examples:
Ketchup
Barbecue sauce
Sweet salad dressings (honey mustard, French dressing)
Why avoid them:
They often contain hidden sugars that contribute to increased triglyceride levels.
Ways to Lower Triglycerides Through Diet
High triglycerides can increase your risk of heart disease, stroke, and metabolic syndrome. One of the most effective and natural ways to control triglyceride levels is through a targeted diet. Here’s a comprehensive guide to ways to lower triglycerides through dietary changes.
- Focus on Omega-3 Fatty Acids
Omega-3 fatty acids are heart-healthy fats that help lower triglycerides and reduce inflammation.
Sources of Omega-3:
Fatty fish: salmon, mackerel, sardines, tuna, and trout.
Plant-based alternatives: flaxseeds, chia seeds, walnuts, and algae-based omega-3 supplements.
How to include them:
Eat fatty fish at least twice a week.
Sprinkle flaxseeds or chia seeds on yogurt, oatmeal, or smoothies.
- Choose high-fiber foods
Fiber slows the absorption of sugar and fat into your blood, which can help lower triglycerides.
High-fiber foods:
Vegetables: spinach, kale, broccoli, carrots, and green beans.
Fruits: apples, pears, berries, and citrus fruits.
Whole grains: oats, quinoa, barley, and brown rice.
Legumes: lentils, chickpeas, black beans, and kidney beans.
How to include them:
Add vegetables to every meal.
Choose whole grains over processed options.
Eat fruits or raw vegetables instead of processed foods.
- Cut back on added sugar
Excess sugar in foods converts to triglycerides, leading to higher levels.
Tips for reducing sugar:
Read labels and avoid foods with high fructose corn syrup or added sugar.
Use natural sweeteners like stevia in moderation.
Eat fresh fruit instead of sugary sweets.
- Limit refined carbohydrates
Refined carbohydrates like white bread and pasta can spike blood sugar levels, which can raise triglycerides.
Alternatives to refined carbohydrates:
Eat whole grain bread instead of white bread.
Use quinoa or brown rice instead of white rice.
Use spiralized zucchini or whole grain alternatives instead of pasta.
- Choose healthy fats
Not all fats are bad. Replacing unhealthy fats with healthy ones can improve triglyceride levels.
Include healthy fats:
Monounsaturated fats: Found in avocados, olive oil, and nuts.
Polyunsaturated fats: Found in fatty fish, walnuts, and flaxseed.
Fats to avoid:
Trans fats: Found in fried foods, margarine, and packaged foods.
Saturated fats: Limit your intake from sources like butter, red meat, and full-fat dairy products.
How to include healthy fats:
Use olive oil for cooking and dressings.
Eat a handful of nuts or seeds instead of chips.
- Include plant-based protein
Plant-based protein is low in saturated fat and can help lower triglycerides.
Plant-based protein sources:
Tofu, edamame, lentils, chickpeas, black beans, and soy products.
How to include:
Use beans or lentils in soups and salads.
Use tofu or tempeh in stir-fries instead of red meat.
- Limit your alcohol intake
Alcohol, even in small amounts, can significantly increase triglyceride levels. - Stay hydrated
Proper hydration helps the body process fat more efficiently.
Tips for staying hydrated:
Drink plenty of water throughout the day.
Drink herbal teas or infused water instead of sugary or alcoholic beverages.
- Add antioxidant-rich foods
Antioxidants reduce inflammation and improve heart health, which can help lower triglycerides.
Antioxidant-rich foods:
Berries, dark leafy greens, green tea, and dark chocolate (in moderation).
Types of foods that can lower triglycerides
Controlling triglyceride levels is crucial for heart health, and some foods are particularly effective at naturally lowering triglycerides. These diets emphasize whole, nutritious foods, healthy fats, and low sugar intake. Here’s a detailed summary of the types of foods that can help lower triglycerides.
- Mediterranean diet
The Mediterranean diet is renowned for its heart health benefits and can significantly lower triglycerides.
Key features:
Emphasis on fresh vegetables, fruits, whole grains, and legumes.
Healthy fats from olive oil, nuts, and seeds.
Regular consumption of fatty fish like salmon and mackerel.
Minimize red meat and processed foods.
Moderate consumption of red wine (optional).
Why it works:
Rich in omega-3 fatty acids, fiber, and monounsaturated fats, this diet reduces inflammation and improves lipid profiles.
- Low-carb diet
The low-carb diet emphasizes reducing your carbohydrate intake, which helps reduce triglyceride production in the liver.
Key features:
Limit your intake of refined carbohydrates like white bread, pasta, and sugary foods.
Increase your intake of protein and healthy fats from sources like avocado, nuts, and seeds.
Include low-carb vegetables like greens, broccoli, and zucchini.
Why it works:
Reducing carbs slows down blood sugar spikes, which in turn lowers triglyceride levels.
- Ketogenic diet (keto)
The keto diet is a very low-carb, high-fat diet that shifts the body into a fat-burning state called ketosis.
Key Features:
Less than 10% of daily calories from carbs.
High intake of healthy fats from avocado, olive oil, and fatty fish.
Moderate protein from chicken, eggs, and tofu.
Avoid sugar and processed carbohydrates.
Why it works:
The keto diet lowers insulin levels, reducing the production of triglycerides in the liver.
- DASH Diet (Dietary Approaches to Stop Hypertension)
Primarily designed to lower blood pressure, the DASH diet is also effective in lowering triglycerides.
Key Features:
Emphasis on fruits, vegetables, whole grains, and low-fat dairy products.
Lean sources of protein like chicken, fish, and legumes.
Reduced intake of sodium and sugary foods.
Why it works:
High fiber and low sugar intake improve lipid metabolism and lower triglycerides.
- Plant-Based Diet
Plant-based diets, including vegetarian and vegan diets, focus on whole, plant-based foods.
Key features:
Fruits, vegetables, whole grains, legumes, nuts, and seeds.
Avoidance or minimal inclusion of animal products (vegetarian).
Use of plant-based fats such as olive oil and avocado.
Why it works:
High fiber and antioxidant levels improve heart health, while reducing saturated fat intake lowers triglycerides.
- Paleo Diet
The Paleo diet mimics the eating habits of ancient humans, focusing on unprocessed, whole foods.
Key features:
Lean meats, fish, vegetables, fruits, nuts, and seeds.
Elimination of processed foods, grains, legumes, and dairy.
Use of natural sweeteners in moderation.
Why it works:
Avoiding processed foods and refined sugar, the Paleo diet is primarily plant-based but allows for occasional animal products.
Key features:
Plant-based foods, including occasional lean meat or fish.
Inclusion of nuts, seeds, and whole grains.
Limited processed and sugary foods.
Why it works:
Focusing on plant-based, fiber-rich foods, and occasional lean protein helps lower triglycerides.
- Low-fat diet
A low-fat diet limits fat intake, especially saturated and trans fats, while encouraging lean protein and high-fiber foods.
Key features:
Low-fat dairy products, lean meats, and plant-based proteins.
Emphasis on fruits, vegetables, and whole grains.
Avoiding fried and processed foods.
Why it works:
Limiting unhealthy fats can help reduce calorie intake and lower triglycerides.
- Intermittent fasting
Intermittent fasting involves alternating between eating and fasting.
Key features:
Common patterns include 16:8 (fasting for 16 hours, eating for 8 hours) or 5:2 (eating normally for 5 days, fasting for 2 days).
Focus on nutritious foods when eating.
Why it works:
Fasting allows the body to use stored fat for energy, lowering triglycerides.
- Anti-inflammatory diet
This diet aims to reduce inflammation, which is linked to high triglycerides and heart disease.
Key features:
Rich in omega-3 fatty acids, antioxidants, and fiber.
Includes oily fish, berries, nuts, seeds, and vegetables.
Limits refined carbohydrates, sugar, and processed foods.
Why it works:
Reducing inflammation improves overall heart health and lowers triglyceride levels.
7 day indian diet to lower triglycerides
Controlling triglyceride levels is crucial for maintaining heart health and reducing the risk of heart disease. This 7-day diet plan emphasizes whole, nutrient-rich foods that help naturally lower triglycerides. The plan emphasizes reducing added sugars, unhealthy fats, and refined carbohydrates while increasing fiber, healthy fats, and omega-3-rich foods.
Day 1
Breakfast
Oatmeal with chia seeds, fresh blueberries, and a drizzle of honey.
Unsweetened green tea or black coffee.
Snack
A handful of nuts and a small orange.
Lunch
Grilled salmon with quinoa salad (cucumber, tomato, parsley, and olive oil dressing).
Steamed broccoli on the side.
Snack
Low-fat Greek yogurt, powdered flaxseed.
Supper
Baked chicken breast, roasted asparagus, and mashed sweet potato.
A glass of water with lemon.
Day 2
Breakfast
Poached eggs, two hard-boiled eggs on whole-grain toast.
Herbal tea or unsweetened black coffee.
Snack
A pear with a few walnuts.
Lunch
Tuna salad with olive oil, lettuce, and cherry tomatoes.
Side made with stir-fried green beans.
Snack
A handful of sunflower seeds and an apple.
Dinner
Baked cod with sautéed spinach and brown rice.
Day 3
Breakfast
Smoothie made with unsweetened almond milk, spinach, banana, and chia seeds.
One slice of whole grain toast with almond butter.
Snack
Handful of raw carrots with hummus.
Lunch
Grilled chicken breast with mixed greens salad (add olive oil and balsamic vinegar).
Small portion of quinoa.
Snack
A cup of low-fat cottage cheese made with fresh pineapple chunks.
Dinner
Grilled shrimp with roasted zucchini and wild rice.
Day 4
Breakfast
Overnight oats, flax seeds, unsweetened almond milk, and raspberries.
Herbal tea.
Breakfast
Celery sticks with peanut butter.
Lunch
Baked turkey breast with roasted Brussels sprouts and sweet potatoes.
A glass of water with cucumber slices.
Breakfast
A handful of mixed nuts (no salt).
Dinner
Grilled salmon with roasted kale and quinoa.
Day 5
Breakfast
Scrambled eggs with spinach, mushrooms, and a slice of whole grain toast.
Black coffee or tea.
Breakfast
Grilled chicken salad with a tablespoon of nut butter.
Lunch
Grilled chicken salad with mixed greens, cucumber, and olive oil dressing.
A portion of roasted cauliflower rice.
Breakfast
A handful of walnuts and a piece of dark chocolate (70% cocoa or higher).
Dinner
Baked tilapia with roasted carrots and barley.
Day 6
Breakfast
Smoothie made with unsweetened Greek yogurt, frozen berries, chia seeds, and spinach.
Herbal tea.
Breakfast
One boiled egg and a small orange.
Lunch
Grilled turkey burger (without bun) served with avocado slices and mixed greens salad.
Grilled sweet potato wedges.
Breakfast
Low-fat string cheese and a handful of cherry tomatoes.
Dinner
Grilled trout with roasted zucchini and quinoa.
Day 7
Breakfast
Whole grain toast with mashed avocado and a poached egg.
Black coffee or tea.
Breakfast
A handful of mixed nuts and a small dark chocolate bar.
Lunch
Lentil soup with mixed greens drizzled with olive oil.
A slice of whole grain bread.
Breakfast
A small bowl of fresh berries and a tablespoon of sunflower seeds.
Dinner
Baked chicken breast with roasted asparagus and mashed cauliflower.
This 7-day meal plan can be repeated or adapted to your taste preferences, while still focusing on heart-healthy, triglyceride-lowering foods.
