Cholesterol comes from two sources: First, your liver makes all the cholesterol your body needs.
For some people, the additional production of cholesterol can lead to high cholesterol levels.
There are several types of cholesterol.
Marty Baldwin
High levels can lead to heart disease and stroke.
This leads to the narrowing of the arteries and makes them less flexible, a condition known as atherosclerosis.
The top or “systolic” number measures the pressure your heart applies to your arteries' walls.
Photo courtesy of Mittera
The bottom or “diastolic” number measures the pressure exerted on your arteries' walls between heartbeats.
Get the recipe forApple Pie Parfaits.
Whole grains and cheese provide nutrients like calcium and fiber, which are under-consumed by most folks.
Mitch Mandel and Thomas MacDonald
Pair with a whole grain bread and fruit for dessert.
Get the recipe forHealthier Grilled Caesar Salad.
Popcorn is a whole grain and a fun, crunchy snack to pick you up during that afternoon slump.
Photo Courtesy of Kristen Massad
Get the recipe forParmesan Rosemary Popcorn.
Use an indoor grill pan or even saute pan to cook these mahi mahi filets during the colder months.
Get the recipe forGrilled Mahi-Mahi With Salsa Verde.
Mitch Mandel and Thomas MacDonald
Get the recipe forCrunchy Breakfast Salad With Eggs.
Get the recipe forQuick Chicken Burger With Sun-Dried Tomato Aioli.
Healthy fats from nuts and seeds make up this heart-healthy trail mix.
Carlene Thomas/Eat This, Not That!
Get the recipe forAfternoon Trail Mix.
A delicious bean-filled chili paired with a green salad and fruit for dessert.
you’ve got the option to also freeze those grapes before eating.
Mitch Mandel and Thomas MacDonald
Get the recipe forTurkey and Two-Bean Chili.
Day 3
Give these waffles a whirl and you’ll be pleasantly surprised.
Add a spoonful or two of Greek yogurt with the maple syrup if you want more protein.
Photo Courtesy of Kristen Massad
Switch up the nuts to pistachios, almonds, or even peanuts.
Get your veggie groove going with these veggie wraps and finish the meal with a cup of sweet melon.
Get the recipe forGrilled Vegetable Wrap.
Marty Baldwin
Don’t forget dairy is part of your heart healthy diet.
Here Greek yogurt is complemented with fruit and healthy fat from nuts.
Who doesn’t love sloppy joes for dinner?
Photo courtesy of Gail Watson Photography
Day 4
Oatmeal contains soluble fiber, which has been shown to help lower blood cholesterol levels.
Get the recipe forNutty Raisin Oatmeal.
Switch up this go to snack by changing the fruit and the nuts.
Mitch Mandel and Thomas MacDonald
you’ve got the option to even add granola instead of the nuts.
This lighter salad has avocado, which provides heart-healthy monounsaturated fat.
Get the recipe forGrilled Chicken and Avocado Salad.
Mitch Mandel and Thomas MacDonald
Dips are easy to grab and go to work.
Swap out the pita for carrot sticks if you wish.
Get the recipe forArtichoke Dipand serve with whole wheat pita.
Photo Courtesy of Kristen Massad
Salmon provides omega-3 fats, shown to help prevent heart disease.
Get the recipe forSheet Pan Chili-Lime Salmon.
Day 5
Sweeten your breakfast repertoire with this loaded sweet potato topped with Greek yogurt and fruit.
Mitch Mandel and Thomas MacDonald
Get the recipe forBreakfast Loaded Sweet Potato.
This simple snack pairs a calcium-filled cheese stick with a piece of fruit.
Rotisserie chicken can be part of a heart-healthy dietjust remove the skin.
Mitch Mandel and Thomas MacDonald
Get the recipe forRotisserie Chicken, Kale, and White Bean Salad.
Fish tacos are a must-have during the week.
Made with omega-3-packed tuna, they’re as heart-healthy as you’ve got the option to get.
Photo courtesy of Ashley Lima
Get the recipe forSpicy Tuna and Avocado Fish Tacos.
Carlene Thomas/Eat This, Not That!
Gail Watson Photography
Mitch Mandel and Thomas MacDonald
