diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
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
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. Itβs about making simple, effective changes to your diet that can lead to long-term benefits.
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.
β Tip
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.
π 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.
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Meal plan suggestion
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
- Caloriesπ₯: 1,850Fatπ§: 60gCarbsπΎ: 200gProteinπ₯©: 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
- Caloriesπ₯: 1,850Fatπ§: 55gCarbsπΎ: 200gProteinπ₯©: 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
- Caloriesπ₯: 1,800Fatπ§: 55gCarbsπΎ: 190gProteinπ₯©: 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
- Caloriesπ₯: 1,850Fatπ§: 60gCarbsπΎ: 195gProteinπ₯©: 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
- Caloriesπ₯: 1,850Fatπ§: 55gCarbsπΎ: 200gProteinπ₯©: 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
- Caloriesπ₯: 1,800Fatπ§: 55gCarbsπΎ: 190gProteinπ₯©: 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
- Caloriesπ₯: 1,850Fatπ§: 60gCarbsπΎ: 200gProteinπ₯©: 125g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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