Ditch added sugars while focusing on nutrients to improve heart health and lower cholesterol in this delicious 7-day plan.
How are sugar and cholesterol connected?
High blood sugar and high cholesterol are two factors formetabolic syndrome, a pre-diabetes condition.
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Of course, you expect added sugars when reaching for a cookie or soda.
And there’s even more reason to cut back.
High added-sugar intake can even increase your risk of osteoarthritis, according to a 2024 study inPLoS One.
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Take a moment to read the nutrition label and ingredient list on your grocery store favorites.
Reading the added sugar grams and percentage of the daily value on the label will also clue you in.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Day 1
Breakfast (288 calories)
A.M.
Snack (121 calories)
Lunch (381 calories)
P.M. chopped walnuts to A.M. snack and add 1 medium banana to P.M. snack.
Snack (131 calories)
Lunch (392 calories)
P.M. ## Day 3
A.M.
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Snack (242 calories)
P.M. ## Day 4
A.M.
Snack (199 calories)
P.M. ## Day 5
A.M.
Snack (210 calories)
P.M.
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Snack (206 calories)
Lunch (367 calories)
P.M. ## Day 7
P.M. almond butter at A.M. snack and add 3 Tbsp.
chopped walnuts to P.M. snack.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Antonis Achilleos
Jacob Fox
Will Dickey
