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F-factor diet plan for lowering cholesterol

Lowering cholesterol is simpler with the F-factor diet plan. High-fiber foods are known to help reduce cholesterol levels, making this plan an effective choice. Enjoy tasty meals while working towards better heart health.

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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

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

Diet plan overview

The F-factor diet plan for lowering cholesterol helps reduce cholesterol levels with high-fiber foods. It’s an effective way to improve heart health while enjoying tasty meals.

This plan supports better digestion and overall wellness. It’s a simple approach to lowering cholesterol through diet.

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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.
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Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

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.

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📊 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 for F-factor Diet Plan for Lowering Cholesterol

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

Calories: 1,500  Fat: 45g  Carbs: 180g  Protein: 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

Calories: 1,600  Fat: 50g  Carbs: 170g  Protein: 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

Calories: 1,550  Fat: 48g  Carbs: 160g  Protein: 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

Calories: 1,650  Fat: 52g  Carbs: 175g  Protein: 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

Calories: 1,600  Fat: 50g  Carbs: 165g  Protein: 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

Calories: 1,570  Fat: 48g  Carbs: 170g  Protein: 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

Calories: 1,580  Fat: 49g  Carbs: 172g  Protein: 110g

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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