F-factor diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Oatmeal
Blueberries
Spinach
Salmon
Avocado
Lentils
Oranges
Almonds
Broccoli
Quinoa
Walnuts
Sweet potatoes
Chickpeas
Brown rice
Carrots
Eggs
Pumpkin seeds
Plain Greek yogurt
Bell peppers
Kale
Berries
Whole wheat pasta
Pears
Cottage cheese
Sunflower seeds
Kiwi
Mango
Chicken breast
Tuna
Red bell peppers
Asparagus
Low-sodium black beans
Hemp seeds
Diet plan overview
The F-factor diet plan for lowering cholesterol helps reduce cholesterol levels with high-fiber foods. Itβs an effective way to improve heart health while enjoying tasty meals.
This plan supports better digestion and overall wellness. Itβs a simple approach to lowering cholesterol through diet.
Foods to eat
Oats: A bowl of oatmeal or oat-based cereal for a cholesterol-lowering start to your day.
Legumes: Lentils, chickpeas, and black beans that are high in fiber and protein.
Fruits: Apples, oranges, and berries rich in soluble fiber and antioxidants.
Fatty Fish: Salmon, mackerel, and sardines that provide heart-healthy omega-3 fatty acids.
Nuts: Almonds, walnuts, and flaxseeds that can help lower LDL cholesterol.
β Tip
Foods not to eat
Trans Fats: Margarine, fried foods, and commercially baked goods that increase LDL cholesterol.
Refined Carbohydrates: White bread, pastries, and sugary cereals that offer little nutritional benefit.
Processed Meats: Bacon, sausages, and deli meats high in saturated fats and sodium.
Full-Fat Dairy: Whole milk, cheese, and ice cream that can raise cholesterol levels.
Sugary Drinks: Sodas, sweetened teas, and energy drinks that contribute to overall calorie intake.
Main benefits
The F-factor diet plan for lowering cholesterol supports heart health with fiber-rich foods that can help reduce LDL cholesterol levels. It encourages the consumption of whole grains and vegetables, which are beneficial for cholesterol management. This plan also promotes overall wellness by maintaining a balanced diet and healthy digestion.
π 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Following the F-factor diet plan for lowering cholesterol, buy bulk quantities of high-fiber foods like oats, beans, and whole grains. Choose seasonal and local produce to save money while getting fresh ingredients. Plan and prep meals in advance to avoid the temptation of unhealthy, expensive takeout. Opt for homemade meals, which allow you to control ingredients and promote heart health.
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries and walnuts
- Lunch:Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner:Grilled salmon with roasted sweet potatoes and broccoli
- Snack:Orange slices with pumpkin seeds
- Caloriesπ₯: 1,500Fatπ§: 45gCarbsπΎ: 180gProteinπ₯©: 100g
Day 2
- Breakfast:Greek yogurt with blueberries and walnuts
- Lunch:Lentil soup with carrots and kale
- Dinner:Baked chicken breast with quinoa and roasted bell peppers
- Snack:Apple slices with almond butter
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 170gProteinπ₯©: 110g
Day 3
- Breakfast:Smoothie with Greek yogurt, banana, and chia seeds
- Lunch:Chickpea salad with spinach, bell peppers, and avocado
- Dinner:Grilled tuna with brown rice and steamed broccoli
- Snack:Cottage cheese with berries
- Caloriesπ₯: 1,550Fatπ§: 48gCarbsπΎ: 160gProteinπ₯©: 105g
Day 4
- Breakfast:Oatmeal with strawberries and walnuts
- Lunch:Quinoa salad with kale, chickpeas, and cilantro
- Dinner:Baked salmon with roasted sweet potatoes and spinach
- Snack:Kiwi slices with sunflower seeds
- Caloriesπ₯: 1,650Fatπ§: 52gCarbsπΎ: 175gProteinπ₯©: 115g
Day 5
- Breakfast:Smoothie with Greek yogurt, mango, and hemp seeds
- Lunch:Lentil soup with carrots and spinach
- Dinner:Grilled chicken breast with quinoa and roasted bell peppers
- Snack:Orange slices with cashews
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 165gProteinπ₯©: 110g
Day 6
- Breakfast:Oatmeal with blueberries and chia seeds
- Lunch:Quinoa salad with spinach, chickpeas, and avocado
- Dinner:Grilled tuna with brown rice and steamed broccoli
- Snack:Cottage cheese with berries
- Caloriesπ₯: 1,570Fatπ§: 48gCarbsπΎ: 170gProteinπ₯©: 108g
Day 7
- Breakfast:Smoothie with Greek yogurt, banana, and hemp seeds
- Lunch:Chickpea salad with spinach, bell peppers, and avocado
- Dinner:Baked chicken breast with quinoa and roasted bell peppers
- Snack:Kiwi slices with sunflower seeds
- Caloriesπ₯: 1,580Fatπ§: 49gCarbsπΎ: 172gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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