Low-carb diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
This low-carb plan is aimed at lowering cholesterol levels, as well as eating heart-friendly fats and lean proteins. Fish such as salmon, mackerel, and sardines are included, while bananas and rice are omitted to lower the consumption of carbohydrates and increase better cholesterol. This method helps in controlling body weight and also aids in maintaining good heart health.
Diet plan grocery list
Oats
Almonds
Walnuts
Avocado
Olive oil
Salmon
Trout
Tuna
Sardines
Chia seeds
Flaxseeds
Hemp seeds
Edamame
Tofu
Tempeh
Spinach
Kale
Broccoli
Brussels sprouts
Cauliflower
Bell peppers
Garlic
Tomatoes
Blueberries
Blackberries
Raspberries
Strawberries
Greek yogurt
Cottage cheese
Eggs
Chicken breast
Turkey
Lean beef
Diet plan overview
The idea behind the low carb diet plan for lowering cholesterol is to restrict consumption of trans fats and instead, include fats from healthy sources, such as avocados and nuts. Additional measures include intakes of fatty fishes that are known to contain omega-3 fatty acids, which help in elevations and managing low-density lipoproteins. This plan restricts easy sugars, which are one of the factors that lead to elevations in cholesterol.
In addition, the diet promotes the intake of sufficient amounts of vegetables and lean proteins, which could help improve cholesterol levels and cardiovascular health. It’s about taking charge of the condition with food and not excess medications.
Foods to eat
Healthy Fats: Avocados, nuts, seeds, and oils like olive oil and avocado oil.
Fish: Salmon, mackerel, and other fish rich in omega-3 fats to help improve lipid profile management.
High-Fiber Vegetables: Brussels sprouts, broccoli, and bell peppers to reduce cholesterol uptake.
Fruits with Fewer Carbs: Low-carb fruits like berries and avocados, which are also high in fiber.
Whole Grains: Small amounts of whole grains like quinoa and barley may be used if carbs are within the daily limit.
✅ Tip
Foods not to eat
Trans Fats: Found in margarine and other processed foods that contain hydrogenated oils.
Sweets and Desserts: High-sugar snacks, cakes, and savory foods.
High-Carb Starches: Starches low in dietary fiber, such as white bread and rice.
Processed Meat: Bacon, deli meats, and other food products high in fats and salt.
Full-Fat Dairy: Cream, whole milk, and non-Greek yogurts that may contribute to high cholesterol.
Main benefits
The low-carb diet plan for cholesterol reduction concentrates on healthy fats and lean proteins which lower LDL while increasing the good HDL cholesterol. It prevents the increase of triglyceride level which has been associated with heart disease by limiting carbohydrate intake. Those following the diet experience enhanced heart health most of the time.
📊 Nutrient breakdown of the low-carb diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with raspberries, almonds, and chia seeds
- Lunch:Grilled salmon with a salad of spinach, avocado, and olive oil dressing
- Dinner:Stir-fried tofu with broccoli, bell peppers, garlic, and kale
- Snack:A handful of walnuts and blueberries
Day 2
- Breakfast:Oatmeal with sliced strawberries and flaxseeds
- Lunch:Turkey breast salad with mixed greens (spinach, kale), avocado, and hemp seeds
- Dinner:Grilled trout with roasted Brussels sprouts and a drizzle of olive oil
- Snack:Cottage cheese with blackberries
Day 3
- Breakfast:Smoothie with Greek yogurt, blueberries, and spinach
- Lunch:Edamame and tofu stir-fry with cauliflower and garlic
- Dinner:Baked chicken breast with a side of roasted bell peppers and tomatoes
- Snack:Almonds and raspberries
Day 4
- Breakfast:Scrambled eggs with diced tomatoes and spinach
- Lunch:Grilled tuna with a kale and avocado salad
- Dinner:Lean beef stir-fried with broccoli and Brussels sprouts
- Snack:Greek yogurt with sliced strawberries
Day 5
- Breakfast:Cottage cheese with sliced peaches and chia seeds
- Lunch:Baked trout with roasted cauliflower and a drizzle of olive oil
- Dinner:Tempeh stir-fry with spinach, bell peppers, and garlic
- Snack:A handful of walnuts and blackberries
Day 6
- Breakfast:Omelette with kale, tomatoes, and olive oil
- Lunch:Grilled sardines with a side salad of broccoli, bell peppers, and hemp seeds
- Dinner:Grilled chicken breast with Brussels sprouts and avocado
- Snack:Almonds and blueberries
Day 7
- Breakfast:Greek yogurt with blueberries, flaxseeds, and a sprinkle of hemp seeds
- Lunch:Salmon fillet with steamed spinach and roasted bell peppers
- Dinner:Turkey meatballs with a tomato and garlic sauce over steamed kale
- Snack:Cottage cheese with raspberries
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⚠️ Keep in mind
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Listonic team
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