Avoid saturated and trans fats, such as partially hydrogenated and hydrogenated oils, as well as full-fat dairy products. Look for labels that say "trans-fat-free."
Many slender, fit runners also have hypercholesterolemia (high cholesterol). Family history, and current and past eating habits all play a role in determining your cholesterol numbers. A doctor can help you monitor your cholesterol values. If your cholesterol is high, consider these tips
Steer Clear of Saturated and Trans Fats
Hook a Fatty Fish
Fish, beans, peas, legumes, nuts, and seeds all contain "good" fat. Eat red meat in moderation, and be sure to choose Select or Choice cuts, and trim all visible fat.
Keep Eating Your Veggies
Brightly colored fruits and vegetables (fresh or frozen) are great sources of their soluble fiber, vitamins, and minerals—and they taste great, too! Your options are seemingly limitless, but dark greens such as spinach, carrots, berries, apples, and bananas are all good bets.
4 Servings; 1 serving = 1 4-ounce salmon filet and 1/2 cup salsa
4 4-ounce salmon filets (about 1" thick)
2 tbsp honey
2 tsp low-sodium soy sauce
2 tsp extra-virgin olive oil
1 tsp freshly ground black pepper
2 tbsp olive oil
1 cup diced pineapple (fresh or canned)
1 cup (approx. 2 kiwifruits) kiwi, diced and peeled
1/4 cup chopped fresh cilantro, or more to taste
1/2 cup orange juice, no pulp
Per Serving: 324 calories, 15g fat, 3g saturated fat, 156mg sodium, 25g carbohydrates, 2g dietary fiber, 24g protein
Combine honey, soy sauce, olive oil, and black pepper in a large zip-top plastic bag. Place salmon filets in bag, seal, and shake to coat filets. Marinate in refrigerator for 1-3 hours before cooking.
Heat olive oil in large nonstick skillet over medium-high heat, then add salmon filets and cook for 5 minutes per side, or until it flakes easily with a fork.
While salmon is cooking, combine the pineapple, kiwifruit, cilantro and orange juice in a bowl to make the salsa.
Serve salsa on side or over salmon with cooked brown rice or any grain of your choice.
1/2 cup low-fat vanilla soy milk (or low-fat milk)
6 oz low-fat plain Greek yogurt
1 ripe banana, frozen and cut into small pieces
2 cups fresh spinach, washed
1/2 cup blueberries
2 tbsp wheat germ
Per Serving: 395 calories, 7.6g total fat, 2.7g saturated fat, 10mg cholesterol, 166mg sodium, 58g total carbohydrate, 8.8g dietary fiber, 33.7g sugar, 27.6g protein, 426mg calcium, 1098mg potassium
Combine soy milk and yogurt in blender. Add frozen banana pieces, spinach, blueberries, and wheat germ; blend on high until ingredients are thoroughly mixed together. For a thinner smoothie, add a little water.
Easy Tricolor Lentils
Serves 4 as a side dish or 2 as a main course
2 tbs olive oil
1 large onion, chopped
2 cloves garlic
1 large sweet potato, washed and cut into 1/4-1/2” chunks
2 1/2 cups vegetableor chicken broth
1 1/4 cups of dry, rinsed lentils (use green, brown, orange or any color combination you wish)
1 cup frozen peas
Per Side Dish Portion (4 servings): 266 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 603 mg sodium, 38g carbohydrates, 12g dietary fiber, 12g protein
Heat olive oil in a large skillet over medium heat. Add onion and cook, stirring until softened (5-6 minutes).
Add the garlic and sweet potato and stir for one minute. Add the broth and lentils and simmer, covered, until lentils are tender (40-45 minutes).
Add the frozen peas (do NOT defrost first) for the last 5 minutes of cooking time. Season with salt and pepper.
Serve with 1 cup of cooked green vegetables of your choice (broccoli, kale, collards) and 4-6 oz of any light flaky fish (see "Tropical Salmon," above) per person. OR, double the portion and serve as a vegetarian entrée with a side of vegetables of your choice!
Creamy Pumpkin Spice Oatmeal
1 cup water
½ cup old fashioned rolled oats
¼ cup pumpkin puree
½ tsp pumpkin pie spice*
½ cup low-fat cottage cheese
1 tsp brown sugar
¼ cup pecans, chopped (optional)
*If you do not have pumpkin pie spice, you may substitute 1/8 tsp cinnamon, 1/8 tsp ground cloves, and 1/8 ground nutmeg.
Per Serving (with pecans): 448 calories, 23g fat, 2g saturated fat, 465mg cholesterol, 40g carbohydrates, 8g fiber, 23g protein, 125mg calcium, 476mg potassium
Stove top: Bring water to a boil. Add rolled oats and pumpkin puree, then reduce heat to low and simmer for approximately five minutes, stirring occasionally. Once oatmeal has thickened, remove from heat and stir in spices, cottage cheese, and brown sugar. Top with pecans (if you like them), and enjoy!
Microwave: Combine water and oats in a microwave-safe bowl. Stir and microwave for two minutes, stirring again halfway through. Remove from microwave and stir in pumpkin puree, cottage cheese, spices, and pecans (if you like them). Enjoy!