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diet plan for lowering cholesterol

Managing cholesterol doesn't mean sacrificing flavor. A diet plan for lowering cholesterol focuses on heart-friendly foods that help reduce LDL levels and boost your overall heart health. It’s about making simple, delicious swaps that support a healthier you.

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Diet plan grocery list

  • Oats
  • Barley
  • Apples
  • Oranges
  • Blueberries
  • Strawberries
  • Avocado
  • Almonds
  • Walnuts
  • Pumpkin seeds
  • Chia seeds

  • Quinoa
  • Brown rice
  • Lentils
  • Chickpeas
  • Salmon
  • Mackerel
  • Chicken breast
  • Turkey breast
  • Greek yogurt
  • Broccoli
  • Spinach

  • Kale
  • Tomatoes
  • Red bell peppers
  • Carrots
  • Sweet potatoes
  • Edamame
  • Cucumber
  • Zucchini
  • Brussels sprouts
  • Garlic
  • Olive oil

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

A diet plan for lowering cholesterol emphasizes heart-healthy foods that help reduce LDL levels. It focuses on incorporating more fiber, healthy fats, and whole grains to support cardiovascular health. This plan helps you make dietary choices that contribute to lowering cholesterol naturally.

By following this plan, you can take proactive steps towards better heart health. It’s about making simple, effective changes to your diet that can lead to long-term benefits.

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Foods to eat

  • Oats: Start your day with oatmeal to help lower LDL cholesterol with soluble fiber.
  • Fatty Fish: Eat salmon, mackerel, and sardines for their omega-3 fatty acids that support heart health.
  • Nuts: Enjoy almonds, walnuts, and pecans for their healthy fats and cholesterol-lowering effects.
  • Beans and Legumes: Incorporate lentils, black beans, and chickpeas for their fiber and protein.
  • Fruits and Vegetables: Include apples, pears, and leafy greens for their fiber and antioxidants.
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Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • Saturated Fats: Avoid fatty cuts of meat and full-fat dairy that can raise cholesterol levels.
  • Trans Fats: Stay away from foods with hydrogenated oils like some baked goods and margarine.
  • Sugary Foods: Limit candies and pastries that can contribute to weight gain and cholesterol issues.
  • Processed Meats: Skip sausages and deli meats that are often high in unhealthy fats and sodium.
  • High-Sodium Foods: Reduce intake of salty snacks and canned foods that can affect blood pressure and cholesterol.

Main benefits

The diet plan for lowering cholesterol supports heart health by incorporating foods that lower LDL cholesterol levels. It includes soluble fiber, which can help remove cholesterol from the body. This plan also promotes overall cardiovascular health by encouraging healthier fat choices.

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📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

To manage costs on the diet plan for lowering cholesterol, buy whole grains and legumes in bulk, which are both affordable and effective at lowering cholesterol. Opt for cheaper sources of healthy fats like flaxseeds and chia seeds instead of pricier fish oil supplements. Preparing your own meals at home can help avoid the added costs of cholesterol-lowering convenience foods.

Download the FREE grocery list for this Diet plan

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Meal Plan for Lowering Cholesterol

Day 1

  • Breakfast: Oatmeal with blueberries and chia seeds
  • Lunch: Grilled chicken breast with quinoa and spinach
  • Dinner: Baked salmon with sweet potatoes and broccoli
  • Snack: Greek yogurt with apple slices

Calories: 1,850  Fat: 60g  Carbs: 200g  Protein: 120g

Day 2

  • Breakfast: Smoothie with almond milk, banana, and spinach
  • Lunch: Turkey breast with brown rice and red bell peppers
  • Dinner: Baked chicken breast with quinoa and kale
  • Snack: Cottage cheese with strawberries

Calories: 1,850  Fat: 55g  Carbs: 200g  Protein: 130g

Day 3

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Lentil salad with cucumber and red bell peppers
  • Dinner: Grilled mackerel with sweet potatoes and Brussels sprouts
  • Snack: Apple slices with almond butter

Calories: 1,800  Fat: 55g  Carbs: 190g  Protein: 125g

Day 4

  • Breakfast: Greek yogurt with chia seeds and strawberries
  • Lunch: Turkey and avocado wrap with whole wheat bread
  • Dinner: Baked chicken breast with quinoa and zucchini
  • Snack: Carrot sticks with hummus

Calories: 1,850  Fat: 60g  Carbs: 195g  Protein: 125g

Day 5

  • Breakfast: Smoothie with Greek yogurt, spinach, and blueberries
  • Lunch: Chickpea and quinoa salad with spinach and tomatoes
  • Dinner: Grilled salmon with brown rice and broccoli
  • Snack: Cottage cheese with strawberries

Calories: 1,850  Fat: 55g  Carbs: 200g  Protein: 130g

Day 6

  • Breakfast: Oatmeal with blueberries and chia seeds
  • Lunch: Chicken breast with lentils and cucumber
  • Dinner: Baked turkey breast with quinoa and kale
  • Snack: Apple slices with walnut butter

Calories: 1,800  Fat: 55g  Carbs: 190g  Protein: 125g

Day 7

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Salmon and avocado salad with spinach
  • Dinner: Baked chicken breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with apple slices

Calories: 1,850  Fat: 60g  Carbs: 200g  Protein: 125g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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