Budget-friendly diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Oats
Brown rice
Whole wheat bread
Lentils
Quinoa
Sweet potatoes
Spinach
Broccoli
Carrots
Tomatoes
Apples
Bananas
Oranges
Blueberries
Strawberries
Skinless chicken breast
Turkey breast
Salmon
Tuna
Tofu
Chickpeas
Black beans
Greek yogurt
Low-fat milk
Almonds
Walnuts
Olive oil
Avocado
Garlic
Onions
Green tea
Low-sodium vegetable broth
Eggs
Diet plan overview
The budget-friendly diet plan for lowering cholesterol focuses on heart-healthy, low-cost foods. It includes plenty of fiber-rich fruits, vegetables, and whole grains that help reduce cholesterol levels. This plan is designed to support cardiovascular health without high grocery bills.
By using affordable ingredients, this diet makes it easy to improve your cholesterol levels. It’s a sensible and cost-effective approach to heart health.
Foods to eat
Oats and Barley: Great for lowering cholesterol levels due to their high fiber content.
Fruits: Apples, strawberries, and citrus fruits are good options that help manage cholesterol.
Fatty Fish: Salmon, mackerel, and sardines offer healthy omega-3 fatty acids.
Nuts: Almonds and walnuts can improve cholesterol levels when eaten in moderation.
Legumes: Lentils, chickpeas, and beans are excellent for a heart-healthy diet.
✅ Tip
Foods not to eat
Processed Meats: Sausages, bacon, and hot dogs are high in unhealthy fats.
Full-Fat Dairy: Cream, butter, and whole milk should be avoided or limited.
Fried Foods: Chips, fried chicken, and other fried items are high in trans fats.
Sugary Treats: Pastries, candies, and sweetened beverages contribute to poor cholesterol levels.
Fast Food: Burgers, fries, and pizza often contain unhealthy fats and salt.
Main benefits
A budget-friendly diet plan for lowering cholesterol can introduce you to heart-healthy foods that are easy on the wallet. This plan often includes affordable fiber-rich options like oats and legumes. You'll find it easier to incorporate cholesterol-lowering foods into your diet without added costs. Additionally, it can encourage cooking at home, which often results in healthier, less expensive meals.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with sliced banana and a sprinkle of walnuts
- Lunch:Grilled skinless chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with brown rice and sautéed spinach
- Snack:Apple slices with a handful of almonds
Day 2
- Breakfast:Greek yogurt with strawberries and a handful of walnuts
- Lunch:Lentil soup with carrots, tomatoes, and garlic
- Dinner:Tuna salad with mixed greens, avocado, and a drizzle of olive oil
- Snack:Blueberries with a side of low-fat milk
Day 3
- Breakfast:Smoothie with spinach, banana, and almond milk
- Lunch:Chickpea salad with cucumber, tomatoes, and olive oil dressing
- Dinner:Baked chicken breast with sweet potatoes and steamed broccoli
- Snack:Orange slices with a handful of almonds
Day 4
- Breakfast:Oatmeal with blueberries and a sprinkle of flaxseeds
- Lunch:Black bean and corn salad with bell peppers and onions
- Dinner:Grilled turkey breast with quinoa and steamed green beans
- Snack:Greek yogurt with strawberries
Day 5
- Breakfast:Scrambled eggs with spinach and a slice of whole wheat toast
- Lunch:Lentil and vegetable stew with low-sodium vegetable broth
- Dinner:Baked salmon with brown rice and sautéed kale
- Snack:Apple slices with peanut butter
Day 6
- Breakfast:Greek yogurt with sliced banana and a sprinkle of walnuts
- Lunch:Chickpea and quinoa salad with cucumbers and tomatoes
- Dinner:Grilled chicken breast with sweet potatoes and steamed broccoli
- Snack:Blueberries with a side of low-fat milk
Day 7
- Breakfast:Smoothie with spinach, apple, and almond milk
- Lunch:Black bean salad with bell peppers, onions, and tomatoes
- Dinner:Baked turkey breast with brown rice and steamed mixed vegetables
- Snack:Orange slices with a handful of almonds
Want to learn more?
⚠️ Keep in mind
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Listonic team
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