{"id":3250,"date":"2021-11-16T21:25:10","date_gmt":"2021-11-16T21:25:10","guid":{"rendered":"http:\/\/ahelth.com\/?p=3250"},"modified":"2021-11-16T21:25:10","modified_gmt":"2021-11-16T21:25:10","slug":"7-day-meal-plan-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/ahelth.com\/fr\/7-day-meal-plan-to-lower-cholesterol\/","title":{"rendered":"Plan de repas de 7 jours pour r\u00e9duire le cholest\u00e9rol pour votre sant\u00e9"},"content":{"rendered":"

Plan de repas de 7 jours pour r\u00e9duire le cholest\u00e9rol pour votre sant\u00e9<\/span><\/h1>\n
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<\/div>\n<\/div>\n
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Une alimentation saine peut jouer un r\u00f4le important dans la r\u00e9duction et le contr\u00f4le du taux de cholest\u00e9rol, ce qui contribue \u00e0 son tour \u00e0 r\u00e9duire le risque de maladie cardiaque.\u00a0Le programme d’alimentation pauvre en cholest\u00e9rol fournit\u00a0<\/span>pendant 7 jours<\/span><\/strong>\u00a0\u00a0une vari\u00e9t\u00e9 d’id\u00e9es et de recettes qui facilitent la consommation des\u00a0bons types de graisses saines et\u00a0<\/span>procure\u00a0\u00a0le bon type de fibres pour aider \u00e0 g\u00e9rer\u00a0\u00a0le taux de cholest\u00e9rol dans<\/strong>\u00a0le \u00a0sang\u00a0\u00a0<\/span>.\u00a0<\/span><\/strong><\/a> <\/p>\n

Remarques sur ce tableau<\/span><\/strong><\/h2>\n

\u2022 Choisissez du pain au soya, aux graines de lin, \u00e0 l’avoine ou \u00e0 grains entiers et enveloppez-le comme votre pr\u00e9f\u00e9r\u00e9.<\/span><\/p>\n

<\/div>\n

\u2022 L\u00e9gumes \u00e0 salade : m\u00e9lange de l\u00e9gumes \u00e0 feuilles vertes, jaunes\/oranges et rouges (par ex. carottes, laitue, concombre, poivron, l\u00e9gumes aqueux et tomates).<\/span><\/p>\n

\u2022 Choisissez des p\u00e2tes et du riz brun\/entier.<\/span><\/p>\n

\u2022 Ajoutez du th\u00e9 vert tous les jours – remplacez votre propre th\u00e9 noir par du th\u00e9 vert.<\/span><\/p>\n

Vous voulez une copie de ce plan de r\u00e9gime pour une utilisation imprim\u00e9e et hors ligne\u00a0?\u00a0T\u00e9l\u00e9chargez le plan complet de r\u00e9gime hypocholest\u00e9rol\u00e9miant en cliquant sur ce lien.<\/span><\/p>\n

Plan de repas de 7 jours pour r\u00e9duire le cholest\u00e9rol<\/span><\/strong><\/h2>\n

jour 1<\/span><\/strong><\/h2>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Porridge :<\/span><\/strong>\u00a0\u00a0flocons d’avoine au lait + fruits frais (comme 2 kiwis ou 1 pomme).<\/span><\/p>\n

Th\u00e9 du matin<\/span><\/strong>
\n1 pot de yaourt + 1 cuill\u00e8re \u00e0 soupe de graines de lin.<\/span><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Healthy Gallo Pinto (\u00a0<\/span><\/strong>1<\/strong><\/span>\u00a0\u00a0portion\u00a0\u00a0<\/span>):<\/span><\/strong>\u00a0\u00a0Servi avec extra salade verte et pain multigrains.<\/span><\/p>\n

Th\u00e9 de l’apr\u00e8s-midi<\/span><\/strong>
\n4 abricots secs + 20 grammes de fromage \u00e0 p\u00e2te dure.<\/span><\/p>\n

<\/div>\n

D\u00eener<\/span><\/strong><\/p>\n

Soupe \u00e0 l’orge, au poulet et aux l\u00e9gumes : Servie avec 4 craquelins de seigle et avocat.<\/span><\/p>\n

Ajouts<\/span><\/strong>
\n30 g de noix (de pr\u00e9f\u00e9rence noix\/amandes\/noix de p\u00e9can).<\/span><\/p>\n

Aujourd’hui – 2<\/span><\/strong><\/h2>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

\u00a0Soja et\u00a0graines de\u00a0<\/strong>lin Toast<\/strong><\/span>\u00a0: soja et graines de\u00a0lin\u00a0\u00a0<\/span>pain<\/span><\/strong>\u00a0\u00a0(grill\u00e9) avec 1 cuill\u00e8re \u00e0\u00a0caf\u00e9 de\u00a0graisse +\/- miel \/ confiture + 1 tasse de\u00a0lait.<\/span><\/p>\n

Th\u00e9 du matin<\/span><\/strong>
\n1 poire + 20 grammes de fromage.<\/span><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Petit pain \u00e0 la salade de pois chiches :<\/span><\/strong>\u00a0\u00a0Salade mixte avec \u00bd tasse de pois chiches en conserve et \u00e9goutt\u00e9s + 1 petit pain moyen au beurre de noix.<\/span><\/p>\n

th\u00e9 de l’apr\u00e8s-midi<\/span><\/strong>
\n1 orange<\/span><\/p>\n

D\u00eener<\/span><\/strong><\/p>\n

Salade de chou-fleur et \u0153ufs r\u00f4tis avec vinaigrette \u00e0 l’avocat (1 portion)<\/span><\/p>\n

Additifs pour<\/span><\/strong>
\nsmoothies maison :<\/span><\/strong>\u00a0\u00a0Faits de lait + fruits (par exemple banane, baies ou mangue).<\/span><\/p>\n

jour 3<\/span><\/strong><\/h2>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Grains entiers :<\/span><\/strong>\u00a0\u00a0Flocons de grains\u00a0entiers<\/strong><\/span>\u00a0avec une tasse de lait.<\/span><\/p>\n

Th\u00e9 du matin<\/span><\/strong>
\n1 poire + 20 grammes de fromage.<\/span><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Rouleaux de poulet<\/span><\/strong>\u00a0\u00a0et de\u00a0\u00a0salade\u00a0<\/strong>:\u00a0<\/strong>Rouleaux d’<\/strong>\u00a0\u00a0orge comprenant une tranche de fromage + thon\/poulet\/dinde, et beaucoup de salade de l\u00e9gumes.<\/span><\/p>\n

Th\u00e9 de l’apr\u00e8s-midi<\/span><\/strong>
\n1 pot de yaourt garni de 30 g de noix (noix\/amandes\/noix de p\u00e9can de pr\u00e9f\u00e9rence).<\/span><\/p>\n

D\u00eener<\/span><\/strong><\/p>\n

\u00a0Steak de\u00a0l\u00e9gumes grill\u00e9s :<\/strong><\/span>\u00a0Steak grill\u00e9 (\u00e0 l’huile de canola ou d’olive) avec pur\u00e9e de patates douces et l\u00e9gumes vapeur.<\/span><\/p>\n

Garnitures<\/span><\/strong>
\n1 tasse de salade de fruits.<\/span><\/p>\n

Aujourd’hui – 4<\/span><\/strong><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Cr\u00eapes de petit-d\u00e9jeuner faciles \u00e0 emporter + un verre de lait.<\/span><\/p>\n

Th\u00e9 du matin<\/span><\/strong>
\n30 g de noix (de pr\u00e9f\u00e9rence noix\/amandes\/noix de p\u00e9can).<\/span><\/p>\n

D\u00e9jeuner<\/span><\/strong>
\n: petits pains \u00e0 la salade de sardines : salade compos\u00e9e avec une bo\u00eete de sardines + 20 grammes de fromage \u00e0 p\u00e2te dure + 1 petit pain \u00e0 grains moyens.<\/span><\/p>\n

Th\u00e9 de l’apr\u00e8s-midi<\/span><\/strong>
\n1 pomme moyenne.<\/span><\/p>\n

D\u00eener<\/span><\/strong><\/p>\n

\u00a0Lentilles, l\u00e9gumes et\u00a0\u00a0orge\u00a0<\/strong>soupe\u00a0<\/strong>:<\/strong>\u00a0\u00a0lentilles avec des\u00a0l\u00e9gumes, de\u00a0l\u00e9gumes et bouillon d’\u00a0orge.\u00a0Servi avec du pain de soja grill\u00e9 et du pain aux graines de lin.<\/span><\/p>\n

Ajouts de<\/span><\/strong>
\n3 grosses figues + 1 bol de yaourt.<\/span><\/p>\n

jour 5<\/span><\/strong><\/h2>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Muesli et graines de lin avec yaourt :<\/span><\/strong>\u00a0\u00a0+ 1 portion de fruits (par exemple 1 tasse de cerises ou 2 cuill\u00e8res \u00e0 soupe de raisins secs, groseilles ou raisins secs).<\/span><\/p>\n

Th\u00e9 du matin 2<\/span><\/strong>
\ntranches de fromage sur 4 craquelins de seigle.<\/span><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Soupe chaude aux pois chiches et aux \u0153ufs (1 portion) : Servie<\/span><\/strong>\u00a0\u00a0avec des l\u00e9gumes ou une salade suppl\u00e9mentaire.<\/span><\/p>\n

Th\u00e9 de l’apr\u00e8s-midi<\/span><\/strong>
\n30 grammes de noix m\u00e9lang\u00e9es.<\/span><\/p>\n

D\u00eener<\/span><\/strong><\/p>\n

P\u00e2tes aux haricots : P\u00e2tes de<\/span><\/strong>\u00a0\u00a0bl\u00e9 entier avec sauce tomate \u00bd tasse de haricots rouges en conserve et \u00e9goutt\u00e9s + salade d’accompagnement avec vinaigrette \u00e0 l’huile de canola.<\/span><\/p>\n

Ajouter<\/span><\/strong>
\n2 tasses de fraises m\u00e9lang\u00e9es \u00e0 \u00bd tasse de fromage ricotta, avec quelques gouttes de miel.<\/span><\/p>\n

Aujourd’hui – 6<\/span><\/strong><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Oeufs sur<\/span><\/strong>\u00a0\u00a0toast\u00a0\u00a0<\/span>:<\/span><\/strong>\u00a0\u00a02 gros \u0153ufs (\u00e0 la coque ou \u00e0 la coque) sur toast de grains entiers avec 1 cuill\u00e8re \u00e0 caf\u00e9 de graisse + 1 tasse de lait.<\/span><\/p>\n

Th\u00e9 du matin<\/span><\/strong>
\n2 petites p\u00eaches + 30 grammes de noix.<\/span><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

\u00a0Sandwich\u00a0Poulet<\/strong>\u00a0Hummus\u00a0:<\/strong>\u00a0Sandwich \u00e0 base de pain de soja, tartinade de graines de lin et\u00a0pois chiches<\/strong><\/span>\u00a0+ thon\/poulet\/dinde et une salade de l\u00e9gumes.<\/span><\/p>\n

Afternoon tea<\/span><\/strong>
\navec parfait de fraise, mangue et<\/span><\/strong>\u00a0\u00a0yaourt\u00a0\u00a0<\/span>:<\/span><\/strong>\u00a0\u00a0200 grammes de yaourt avec une demi-tasse de tranches de mangue et une demi-tasse de fraises.<\/span><\/p>\n

D\u00eener<\/span><\/strong><\/p>\n

Poisson grill\u00e9 aux l\u00e9gumes :<\/span><\/strong>\u00a0\u00a0saumon ou maquereau grill\u00e9 avec riz brun et l\u00e9gumes vapeur.<\/span><\/p>\n

30g\u00a0<\/span>de<\/span><\/strong>\u00a0fromage\u00a0\u00a0suppl\u00e9mentaire<\/strong>\u00a0\u00a0sur des crackers.<\/span><\/p>\n

Aujourd’hui – 7<\/span><\/strong><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Grains d’<\/span><\/strong>\u00a0\u00a0orge\u00a0: grains d’<\/strong><\/span>\u00a0orge avec un verre de lait.<\/span><\/p>\n

Th\u00e9 du matin<\/span><\/strong>
\n1 tasse de baies m\u00e9lang\u00e9es + 1 pot de yaourt.<\/span><\/p>\n

d\u00e9jeuner<\/span><\/strong><\/p>\n

Haricots<\/span><\/strong>\u00a0\u00a0cuits\u00a0\u00a0<\/span>\u00e9pinards et tomate sur<\/span><\/strong>\u00a0le \u00a0pain\u00a0\u00a0<\/span>grill\u00e9 :<\/span><\/strong>\u00a0\u00a0F\u00e8ves au lard avec toast ,\u00a0graines de soja et graines de lin avec 1 cuill\u00e8re \u00e0 caf\u00e9 d’\u00e9pinards + \u00e9pinards vapeur et tomate grill\u00e9s.<\/span><\/p>\n

Th\u00e9 de l’apr\u00e8s-midi<\/span><\/strong>
\n4 abricots secs + 20 grammes de fromage \u00e0 p\u00e2te dure.<\/span><\/p>\n

D\u00eener<\/span><\/strong><\/p>\n

Nouilles Hokkien Frites Au Boeuf Et L\u00e9gumes :<\/span><\/strong>\u00a0\u00a0Les tranches de boeuf maigre et les l\u00e9gumes sont frits dans de l’huile de s\u00e9same et servis avec des nouilles Hokkien.<\/span><\/p>\n

Ajouts<\/span><\/strong>
\n30 g de noix (de pr\u00e9f\u00e9rence noix\/amandes\/noix de p\u00e9can).<\/span><\/p>\n

Instructions<\/span><\/strong><\/h2>\n
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Qu’est-ce qu’un bon plan de repas pour un taux de cholest\u00e9rol \u00e9lev\u00e9\u00a0?<\/span><\/h3>\n
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Heureusement, une alimentation g\u00e9n\u00e9ralement saine et riche en aliments entiers riches en nutriments tels que les fruits, les l\u00e9gumes, les grains entiers et les prot\u00e9ines maigres est quelque peu suffisante pour g\u00e9rer le taux de cholest\u00e9rol.\u00a0Le r\u00e9gime DASH, con\u00e7u pour aider \u00e0 g\u00e9rer la pression art\u00e9rielle, a \u00e9galement \u00e9t\u00e9 associ\u00e9 \u00e0 des effets positifs sur le cholest\u00e9rol sanguin.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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\n

Est-ce que boire beaucoup d’eau r\u00e9duit le cholest\u00e9rol ?<\/span><\/h3>\n
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De plus, beaucoup d’eau peut am\u00e9liorer votre taux m\u00e9tabolique, ce qui peut vous aider \u00e0 perdre du poids.\u00a0Le cholest\u00e9rol est insoluble dans l’eau.\u00a0Mais, plus il y a d’eau dans votre corps, mieux votre corps fonctionne pour d\u00e9barrasser vos vaisseaux sanguins des lipoprot\u00e9ines de haute densit\u00e9, le \u00ab bon \u00bb cholest\u00e9rol.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/article>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Plan de repas de 7 jours pour r\u00e9duire le cholest\u00e9rol pour votre sant\u00e9 Une alimentation saine peut jouer un r\u00f4le important dans la r\u00e9duction et le contr\u00f4le du taux de cholest\u00e9rol, ce qui contribue \u00e0 son tour \u00e0 r\u00e9duire le risque de maladie cardiaque.\u00a0Le programme d’alimentation pauvre en cholest\u00e9rol fournit\u00a0pendant 7 jours\u00a0\u00a0une vari\u00e9t\u00e9 d’id\u00e9es et …<\/p>\n","protected":false},"author":1,"featured_media":1850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[481],"class_list":["post-3250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee","tag-plan-de-repas-de-7-jours-pour-reduire-le-cholesterol-pour-votre-sante7-day-meal-plan-to-lower-cholesterol"],"yoast_head":"\nPlan de repas de 7 jours pour r\u00e9duire le cholest\u00e9rol pour votre sant\u00e9 - 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