Low Cholesterol diet plan for lactose intolerance

Written byListonic team

Updated on Nov 1, 2024

The right diet can work magic for those who are lactose-intolerant or have high cholesterol. Low-cholesterol, lactose-free food can bring on a healthy balance into one's life without compromising on the taste. This diet is all about savoring a range of foods that feel good and taste great.

Diet plan grocery list

Skinless chicken breast

Salmon

Tofu

Quinoa

Brown rice

Lentils

Black beans

Almonds

Walnuts

Olive oil

Avocado

Spinach

Kale

Broccoli

Carrots

Bell peppers

Strawberries

Blueberries

Apples

Oranges

Bananas

Almond milk

Oat milk

Soy yogurt

Vegan cheese

Flaxseed

Chia seeds

Whole grain bread

Whole grain pasta

Sweet potatoes

Beets

Cucumbers

Brussels sprouts

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Diet plan overview

Lactose intolerance is no bar to managing cholesterol; the Low Cholesterol diet plan for lactose intolerance does just that. It contains, instead, lactose-free dairy or plant-based alternatives like almond milk, soy milk, or oat milk, which are enriched with calcium and vitamin D. It would also include a great diversity of foods that lower cholesterol, such as whole grains, fruits, and vegetables.

This plan helps to maintain cardiovascular health without discomfort because of lactose in the digestive tract and advises users to shun lactose while maintaining a balanced diet. It is also very practical because it emphasizes reading the labels of packaged foods in order to avoid hidden lactose, making the plan useful for people who are sensitive to lactose.

Low Cholesterol diet plan for lactose intolerance exemplary product

Foods to eat

Lactose-Free Dairy: Lactose-free milk, yogurt, and cheese provide calcium without the discomfort.
Fortified Plant-Based Milks: Almond, soy, or oat milk with added calcium and vitamin D.
Firm Tofu: A good source of protein and calcium for lactose-free diets.
Leafy Greens: Spinach, kale, and bok choy are rich in calcium.
Fish: Sardines and salmon (with bones) provide high levels of calcium.

✅ Tip

Try lactose-free kefir for a probiotic boost without the dairy discomfort.

Foods not to eat

Milk and Cream: Whole, skim, and cream often contain lactose.
Soft Cheeses: Ricotta, mozzarella, and cottage cheese can be high in lactose.
Ice Cream: Traditional ice cream contains significant lactose.
Butter and Margarine: Can still contain small amounts of lactose.
Whey Protein: Some protein powders use whey, which contains lactose.

Main benefits

In its place, the low cholesterol diet plan for lactose intolerance uses fortified plant-based milks for their calcium content, minus the cholesterol. Another major focus is on omega-3 fatty acids from flaxseed and walnuts to keep the heart healthy. Plant-based proteins found in chickpeas and lentils fill you up without skyrocketing your cholesterol levels. You'll find richness in almond butter and tofu to help you enjoy a full, satisfying diet that's kind to your digestion.

Low Cholesterol diet plan for lactose intolerance graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Look for naturally lactose-free foods like eggs, avocados, and lean poultry, which can help reduce your cost for lactose-free products. Unsweetened almond milk and soy milk almost always come in larger, more cost-effective containers. Keep an eye out for non-dairy yogurt and cheese alternatives when they go on sale at your store. Homemade hummus and nut butters can offer rich, affordable sources of plant-based protein and healthy fats.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries, almonds, and flaxseeds
Lunch:Grilled chicken breast, quinoa, and steamed spinach
Dinner:Baked salmon with roasted sweet potatoes and Brussels sprouts
Snack:Apple slices with cottage cheese

Day 2

Breakfast:Oatmeal topped with strawberries and walnuts
Lunch:Turkey breast sandwich on whole wheat bread with avocado and green beans
Dinner:Tofu stir-fry with broccoli, carrots, and brown rice
Snack:Orange slices and low-fat cheese

Day 3

Breakfast:Smoothie with Greek yogurt, blueberries, spinach, and flaxseeds
Lunch:Lentil soup with carrots and peas
Dinner:Grilled lean beef, quinoa, and steamed cauliflower
Snack:Cottage cheese with apple slices

Day 4

Breakfast:Barley porridge with strawberries and walnuts
Lunch:Tilapia with roasted Brussels sprouts and sweet potatoes
Dinner:Turkey breast with brown rice, steamed green beans, and olive oil
Snack:Orange slices with almonds

Day 5

Breakfast:Greek yogurt parfait with quinoa, blueberries, and flaxseeds
Lunch:Grilled chicken breast with quinoa, spinach, and avocado
Dinner:Tofu stir-fry with broccoli, carrots, and brown rice
Snack:Apple slices with low-fat cheese

Day 6

Breakfast:Oatmeal topped with strawberries and walnuts
Lunch:Lentil salad with spinach, quinoa, and olive oil dressing
Dinner:Salmon with roasted sweet potatoes and Brussels sprouts
Snack:Cottage cheese with apple slices

Day 7

Breakfast:Greek yogurt with blueberries, almonds, and flaxseeds
Lunch:Turkey breast sandwich on whole wheat bread with avocado and green beans
Dinner:Grilled lean beef, barley, and steamed cauliflower
Snack:Orange slices and low-fat cheese

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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.

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