Most options on Japanese menus are safe bets for someone looking to lower cholesterol. In fact, because the cuisine is low in cholesterol and traditionally healthy on all other fronts, Japanese food is an easy addition to anyone's diet.
Steer clear of fried options and those high in sodium, and instead focus on fresh fruits, vegetables and seafood, and a Japanese menu is virtually your oyster. A variety of tasty picks makes sticking to your low-cholesterol diet feel a lot less restrictive than it may when dining on other cuisines.
This Japanese menu provides a day's worth of "good" monounsaturated fat, high-fiber, and antioxidant-rich dishes.
The meal plan provides 1,215 calories for the day. Remember that your dietary requirements may be higher or lower than 1,215 calories depending on your weight, age, and activity level.
Breakfast:
1 cup herbal or regular tea
1 serving Okayau (Rice Porridge) (use sodium substitute and ¼ cup chopped green onion, 1 tbsp sesame seeds, 1 pickled plum)
Snack:
1 medium orange
Lunch:
Beverage: Your choice sugar-free beverage, 8 oz.
1 serving Cucumber and Seaweed Salad (use sodium substitute)
1 serving (1/4 recipe) Egg Drop Soup (use sodium substitute, low-sodium soy sauce, and egg substitute)
Dinner:
Beverage: 1 cup (8 oz.) regular or decaffeinated sugar-free iced tea
1 serving broiled Edamame (1/4 recipe); use 1 tbsp salt substitute
1 serving Udon Noodle Salad (1/2 recipe); use light mayonnaise
Dessert:
1serving Orange Kanten Jelly (1/2 recipe)
Nutrition Information Total For The Day: Calories 1,215 Calories from Fat 383, Total Fat 42.75 g (sat 2.75 g), Cholesterol 7mg, Sodium 1634 mg*, Carbohydrate 198.5 g, Fiber 18.75 g, Protein 33g
Tip: These dishes can be made even more heart-healthy by using a non-salt substitute and using low-sodium broths, and omitting pickled ingredients.
