Atherosclerosis

Description

Most important nutrients: Beta-carotene, Vitamin C, Bioflavonoids, Vitamin E, Vitamin B6, Vitamin B12, Folate, Niacin, Magnesium, Potassium, Zinc, Fiber (soluble), Omega 3 fatty acids, Monounsaturated fats, Taurine Most important foods: Soy foods, Garlic, Onions Avoidances: Excess saturated fat and cholesterol, Excess iron and vitamin D, transfatty acids

Atherosclerosis - Day 1

Breakfast

Snack

  • 8 fl oz low fat yogurt
  • 2 tsp flax seeds
  • 1/3 cup trail mix
    • sunflower seeds
    • peanuts
    • dried figs

Lunch

Dinner

Nutritional Profile

Calories1935
Calories from fat35%
Calories from saturated fat6%
Fiber - total43 grams
Fiber - soluble9 grams
Vitamin A - RE424%
Beta-carotene19170 mcg
Vitamin C522%
Vitamin E140%
Vitamin B6194%
Vitamin B12119%
Folate127%
Niacin134%
Magnesium176%
Potassium5041 mg
Potassium:Sodium ratio5.3
Zinc109%
Omega-3 fatty acids5.3 grams
Oleic acid20 grams

Atherosclerosis - Day 2

Breakfast

Snack

  • Rice cake with 1 tbsp sunflower seed butter

Lunch

Dinner

Nutritional Profile

Calories1995
Calories from fat32%
Calories from saturated fat4%
Fiber - total41 grams
Fiber - soluble9 grams
Vitamin A - RE261%
Beta-carotene11723 mcg
Vitamin C149%
Vitamin E119%
Vitamin B6252%
Vitamin B12218%
Folate118%
Niacin275%
Magnesium220%
Potassium5220 mg
Potassium:Sodium ratio1.7
Zinc100%
Omega-3 fatty acids6.1 grams
Oleic acid19 grams

Atherosclerosis - Day 3

Breakfast

  • 1 cup oatmeal
  • 2 dried figs
  • 2 dried prunes
  • 1 tbsp flax seeds
  • Fruit salad:
    • 1 kiwifruit
    • ½ cup blueberries
    • ½ cup papaya

Snack

  • 8 oz plain lowfat yogurt
  • 1 tbsp almonds
  • 1 tsp maple syrup
  • 6 oz orange juice

Lunch

Salmon nicoise salad:

  • 2 cups chard
  • 4 oz salmon
  • 1/3 cup potatoes
  • 1/3 cup green beans
  • 3 olives
  • ¼ cup tomatoes
  • Dressing:
    • 1 tbs olive oil
    • 1 tsp Dijon mustard
    • 1 tsp mustard seeds

Dinner

  • 6 oz lamb
  • Buckwheat pilaf:
    • ¾ cup buckwheat
    • 1/3 cup mushrooms
    • 1/8 cup onions
    • ¾ cup steamed beets
    • 2 tbsp pumpkin seeds
    • 1 cup collards with 1 clove garlic

Nutritional Profile

Calories1937
Calories from fat31%
Calories from saturated fat8%
Fiber - total41 grams
Fiber - soluble11 grams
Vitamin A - RE132%
Beta-carotene5662 mcg
Vitamin C482%
Vitamin E160%
Vitamin B6218%
Vitamin B12358%
Folate166%
Niacin239%
Magnesium181%
Potassium5709 mg
Potassium:Sodium ratio6.1
Zinc156%
Omega-3 fatty acids5.1 grams
Oleic acid28 grams

Atherosclerosis - Day 4

Breakfast

  • 1 cup cooked whole barley
  • 1 tbs flaxseeds
  • 1 tbs molasses
  • ½ tsp cinnamon
  • Orange

Snack

  • 1.5 cup fruit salad:
    • raspberries and blueberries

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:
    • 1 tbs tahini
    • 1 tbs flaxseed oil
    • 1 tsp miso paste
    • 2 tbs sesame seeds

Dinner

  • 6 oz broiled snapper
  • Pesto sauce
    • 2 garlic clove
    • 2 tbs parsley
    • 2 tbsp pine nuts
    • 2 tbsp basil
  • 1 cup quinoa
  • 6 asparagus spears
  • 1 cup collard green with 2 tbsp pumpkin seeds, ground

Nutritional Profile

Calories1976
Calories from fat34%
Calories from saturated fat5%
Fiber - total55 grams
Fiber - soluble12 grams
Vitamin A - RE204%
Beta-carotene9260 mcg
Vitamin C368%
Vitamin E169%
Vitamin B6251%
Vitamin B12218%
Folate151%
Niacin118%
Magnesium231%
Potassium4680 mg
Potassium:Sodium ratio10.0
Zinc117%
Omega-3 fatty acids10.6 grams
Oleic acid21 grams
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2017 The George Mateljan Foundation, All Rights Reserved