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

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

Atherosclerosis - Day 2

Breakfast

Snack

  • Rice cake with 1 tbsp sunflower seed butter

Lunch

Dinner

Nutritional Profile

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

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

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

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

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


© 2002 The George Mateljan Foundation