Sample Menu for Anne Collins Cholesterol-Lowering Diet

The Anne Collins’ Cholesterol-Lowering Diet is a sensible 29-day eating plan that helps you lower your LDL or “bad cholesterol” and lose weight. The diet provides on average 1,200 calories per day, 22 grams of fat and 4 grams of saturated fat.

The diet is easy to follow and you can use it in three ways. You can adhere to it exactly, you can substitute the foods from the plan that you don’t like with foods you do like from the substitutions list, or you can make up your own plan from the “Design Your Own…” tool.

The Cholesterol-Lowering Diet centers on healthy eating with a balance of fresh fruits and vegetables, proteins and whole grains. It reduces the amount of saturated fat you eat and although it does reduce most fat from your diet, it does not cut fat completely. Fat is essential to good health and the plan includes healthy dietary fats, such as olive oil, which can contribute to raising your HDL or “good cholesterol.”

Cholesterol Basics

Cholesterol comes from two sources: what your liver produces and what you eat. When there is more cholesterol in your system than your body can process, the excess could coat your arteries, resulting in hardening of the arteries (atherosclerosis). This eventually leads to heart disease.

  • LDL (bad) cholesterol can be obtained from eating unhealthy dietary fats such as saturated fat from animal products and trans-fats. When you have a high amount of LDL cholesterol in your blood, the result could be a buildup of plaque in your arteries.
  • HDL (good) cholesterol helps the body rid itself of bad cholesterol. It’s best to have a high HDL level, in fact, the higher the better. Low HDL cholesterol can actually increase your risk of heart attack.
  • Triglycerides are a type of fat carried in the blood. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in the fat cells.

When you follow the Anne Collins’ Cholesterol-Lowering Diet it is possible to drop your LDL to 30 to 55 mg/dl and after just the first two to three weeks, you will notice your bad cholesterol numbers begin to drop. This depends, of course, on your body type and how rigidly you follow the diet. If you’ve finished your 29-day plan, and you want to continue to lose weight, or drop your LDL cholesterol points a little more, simply repeat.

Sample 7-Day Menu

1. Monday

  • Breakfast: Oatmeal with honey and fresh fruit
  • Lunch: Tuna and navy bean salad
  • Dinner: Baked chicken breast, yam, vegetables

2. Tuesday

  • Breakfast: Fruit and yogurt smoothie with whole grain toast
  • Lunch: Turkey sandwich with veggies
  • Dinner: Baked cod with mustard sauce, green beans, and carrot mashed potatoes

3. Wednesday

  • Breakfast: Toast with peanut butter, fruit, skim milk
  • Lunch: Tex-Mex pizza
  • Dinner: Stir-fried turkey breast, veggies and rice

4. Thursday

  • Breakfast: Cereal with seeds and raisins
  • Lunch: Chicken breast pita, salad
  • Dinner: Black bean curry

5. Friday

  • Breakfast: Fresh fruit with yogurt, honey and nuts
  • Lunch: Hummus with raw veggies
  • Dinner: Pan-fried pork over rice

6. Saturday

  • Breakfast: egg on toast, fruit
  • Lunch: Grilled ham and Swiss, fruit
  • Dinner: Baked salmon, broccoli, mashed potato

7. Sunday

  • Breakfast: Scrambled eggs and tomato on whole grain toast
  • Lunch: Turkey sandwich with veggies
  • Dinner: Pasta with tomato sauce, fruit

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