Beginner’s Low Cholesterol Diet Plan: Start Now

Bringing down high cholesterol does not have to be overly complicated. It really involves just a few simple changes that can add up and make big differences in your health. As you get started, you'll learn how to navigate the labels and start making choices that support a far healthier heart.

Complete diet plan

Free shopping list

Article reviewed

Low Cholesterol diet plan for beginners photo cover

Diet plan grocery list

Spinach

Avocado

Oats

Quinoa

Brown rice

Whole grain bread

Almonds

Walnuts

Salmon

Skinless chicken breast

Tofu

Greek yogurt

Skim milk

Eggs

Apples

Blueberries

Oranges

Broccoli

Carrots

Bell peppers

Tomatoes

Garlic

Onions

Olive oil

Flaxseeds

Lentils

Chickpeas

Black beans

Edamame

Low-fat cheese

Cottage cheese

Turkey breast

Cauliflower

Share this list

Diet plan overview

An individual embarking on a low-cholesterol diet plan for beginners might, quite understandably, feel overwhelmed by the task of managing their food choices. In essence, the dietary changes that most help one reduce cholesterol are really about incorporating more healthily and exerting better judgment in the kinds of food one consumes. Major players in this regard for reducing cholesterol through dieting remain fruits, vegetables, whole grains, and lean proteins. Two other very important steps toward success in this respect would be avoiding processed foods and cutting down on sugary drinks.

In learning how to adopt this new way of eating, novices will learn how to read nutrition labels and select healthier fats as a means of controlling cholesterol. This does not exclude some foods from the diet but rather teaches one how to enjoy tasty meals healthy for the heart.

Low Cholesterol diet plan for beginners exemplary product

Foods to eat

Oats: Overnight oats or oatmeal are excellent breakfast choices, rich in soluble fiber.
Fatty Fish: Salmon and trout provide beneficial omega-3 fatty acids.
Nuts: Walnuts and almonds for healthy fats and a satisfying crunch.
Fruits and Vegetables: Fill half your plate with colorful produce for vitamins and minerals.
Lean Poultry: Skinless chicken breast and turkey are high-protein, low-fat options.

✅ Tip

Integrate cholesterol-lowering legumes into your diet gradually by blending chickpeas into your smoothies for a subtle protein punch.

Foods not to eat

Fried Foods: Avoid deep-fried chicken and French fries due to their unhealthy fats.
Butter and Lard: High in saturated fats, which can raise cholesterol levels.
Processed Foods: Packaged meals and frozen dinners often contain trans fats and sodium.
Sugar-Sweetened Beverages: Sodas and energy drinks add unnecessary sugars to your diet.
Full-Fat Dairy: Replace butter and cream with low-fat or non-fat alternatives.

Main benefits

The low cholesterol diet plan for beginners focuses on simple changes one can easily make, such as using olive oil instead of butter and choosing lean turkey over red meat. It is rich in soluble fiber from foods like barley and apples that help remove the extra cholesterol from blood. Fatty fish like mackerel provides an essential amount of omega-3s that help to bring down triglycerides in the body in a natural way. You will also come across filling snacks, nuts, and seeds that are rich in heart-healthy fats.

Low Cholesterol diet plan for beginners graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

If you're new to low-cholesterol eating, try to enjoy very versatile and inexpensive foods like oats and beans—these are your budget heroes. Forget about expensive specialty products and things. Stick with very affordable stuff like greens, eggs, and canned fish. Planning meals ahead of time will keep you from buying on impulse and paying for expensive takeout. Frozen fruit smoothies can satisfy a sweet tooth without blowing your budget on exotic berries.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Meal plan suggestion

7-Day Meal Plan for Low Cholesterol Diet for Beginners

Day 1

Breakfast: Overnight oats with Greek yogurt, blueberries, and almonds
Lunch: Quinoa salad with spinach, avocado, tomatoes, and walnuts
Dinner: Grilled salmon with brown rice, steamed broccoli, and carrots
Snack: Apple slices with low-fat cheese

Day 2

Breakfast: Avocado toast on whole grain bread with poached egg and a side of orange slices
Lunch: Turkey breast and spinach wrap with whole grain bread, tomatoes, and bell peppers
Dinner: Stir-fried tofu with edamame, bell peppers, onions, and cauliflower
Snack: Cottage cheese with blueberries and walnuts

Day 3

Breakfast: Smoothie with Greek yogurt, skim milk, blueberries, and flaxseeds
Lunch: Lentil soup with spinach and whole grain bread
Dinner: Baked skinless chicken breast with quinoa, steamed broccoli, and garlic-roasted carrots
Snack: Orange slices with almonds

Day 4

Breakfast: Oatmeal with skim milk, blueberries, and walnuts
Lunch: Tofu and avocado salad with spinach, tomatoes, and bell peppers
Dinner: Grilled salmon with brown rice, steamed cauliflower, and sautéed garlic spinach
Snack: Cottage cheese with apple slices

Day 5

Breakfast: Greek yogurt parfait with oats, blueberries, and flaxseeds
Lunch: Chickpea salad with quinoa, spinach, tomatoes, and onions
Dinner: Turkey breast stir-fry with brown rice, edamame, bell peppers, and onions
Snack: Orange slices with almonds

Day 6

Breakfast: Scrambled eggs with spinach, tomatoes, and whole grain bread
Lunch: Lentil and chickpea curry with brown rice and steamed broccoli
Dinner: Grilled skinless chicken breast with quinoa, sautéed garlic spinach, and carrots
Snack: Apple slices with low-fat cheese

Day 7

Breakfast: Overnight oats with Greek yogurt, flaxseeds, and blueberries
Lunch: Black bean salad with quinoa, avocado, tomatoes, and bell peppers
Dinner: Baked salmon with brown rice, steamed cauliflower, and garlic-roasted carrots
Snack: Cottage cheese with orange slices

Download the FREE grocery list for this Diet plan

Want to learn more?

⚠️ 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.