Low Cholesterol diet plan for no sugar

Written byListonic team

Updated on Nov 1, 2024

This may seem challenging, but this low cholesterol diet with no sugar can actually benefit one's health greatly. Keeping away sugary refreshments and eating lots of fiber-rich fruits and vegetables will help keep a balance not only in your level of cholesterol but also in your desires. This dual-focus diet gives an easy way to better your overall health.

Diet plan grocery list

Spinach

Kale

Broccoli

Brussels sprouts

Carrots

Bell peppers

Cauliflower

Avocado

Berries

Apples

Oranges

Grapes

Chicken breast

Turkey breast

Salmon

Tuna

Cod

Egg whites

Low-fat yogurt

Skim milk

Cottage cheese

Quinoa

Brown rice

Oats

Whole wheat bread

Almonds

Walnuts

Olive oil

Flaxseeds

Chia seeds

Lentils

Black beans

Chickpeas

Share this list

Diet plan overview

The Low Cholesterol diet with no sugar aims at avoiding added sugar while reducing cholesterol levels for a healthy heart. Such a diet recommends taking unprocessed food in its natural state, free from any forms of added sugar, so the real taste of your food comes out. This is full of vegetables, whole grains, and lean proteins—all of them working together to bring cholesterol down and reduce cardiovascular disease.

Such a diet will increase the sensitivity of your taste buds to natural sweetnesses found in food such as fruits and some vegetables. It also allows healthier fat sources like avocados and olive oil, which further bring cholesterol levels down. Hence, what is delivered here is a heart-friendly diet that is easy in terms of eating habits yet nutritious for the body.

Low Cholesterol diet plan for no sugar exemplary product

Foods to eat

Lean Proteins: Skinless poultry, fish, and legumes for essential amino acids without added sugars.
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and peppers for vitamins and fiber.
Whole Grains: Brown rice, quinoa, and barley offer fiber and slow-digesting carbohydrates.
Nuts and Seeds: Almonds, walnuts, and chia seeds for healthy fats and protein.
Healthy Oils: Olive oil and avocado oil for monounsaturated fats that lower LDL cholesterol.

✅ Tip

Use psyllium husk as a natural fiber supplement to support digestion while avoiding added sugars.

Foods not to eat

Sugary Snacks and Desserts: Cakes, cookies, and candies loaded with added sugars.
Sugar-Sweetened Beverages: Sodas, sweetened teas, and fruit juices high in empty calories.
Processed Grains: White bread, white rice, and sugary cereals that spike blood sugar.
Saturated Fats: Butter, cheese, and high-fat meats that can raise cholesterol levels.
Trans Fats: Commercial baked goods and fried snacks made with hydrogenated oils.

Main benefits

The zero sugar low cholesterol diet uses plant-based sweetener alternatives like monk fruit and stevia to replace processed sugars and feed your sweet tooth, all without raising cholesterol. It increases the consumption of high-fiber food items like quinoa and chia seeds, providing the additional benefits of blood sugar control with reduced LDL cholesterol. Healthy fats like olive oil and nuts improve HDL cholesterol for a balanced lipid profile. It also focuses on citrus fruits, a good source of flavonoids, proved to have a potential role in lowering cholesterol.

Low Cholesterol diet plan for no sugar graph

📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

The challenge here will be, of course, going low-cholesterol while skipping sugar. A few savvy tricks can make a big difference here. Buy your ingredients in bulk, bypassing the pricey, packaged ""sugar-free"" snacks, get sweetness from nature through fruits like berries or apples, and save on pricier sugar substitutes. Opt for versatile, filling, really inexpensive pantry staples like oats, brown rice, and quinoa. Finally, batch-cook soups, stews, and chili to really stretch your dollar and keep things interesting for the week.

Download the grocery list for FREE

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

Meal plan suggestion

Day 1

Breakfast:Oatmeal with blueberries and chia seeds
Lunch:Grilled chicken breast with steamed broccoli and quinoa
Dinner:Baked salmon with roasted Brussels sprouts and brown rice
Snack:Apple slices with cottage cheese

Day 2

Breakfast:Smoothie with spinach, kale, avocado, and skim milk
Lunch:Tuna salad with bell peppers and lentils
Dinner:Turkey breast with roasted cauliflower and carrots
Snack:Low-fat yogurt with walnuts

Day 3

Breakfast:Egg white omelet with spinach and bell peppers
Lunch:Grilled cod with steamed kale and brown rice
Dinner:Chicken breast with sautéed Brussels sprouts and quinoa
Snack:Orange slices with almonds

Day 4

Breakfast:Overnight oats with flaxseeds, chia seeds, and berries
Lunch:Turkey and avocado wrap on whole wheat bread with a side of black beans
Dinner:Salmon with roasted bell peppers and Brussels sprouts
Snack:Grapes with low-fat yogurt

Day 5

Breakfast:Cottage cheese with walnuts and apple slices
Lunch:Quinoa salad with roasted cauliflower, chickpeas, and kale
Dinner:Baked cod with steamed broccoli and brown rice
Snack:Low-fat yogurt with flaxseeds

Day 6

Breakfast:Egg white scramble with spinach and avocado
Lunch:Grilled salmon with roasted Brussels sprouts and quinoa
Dinner:Turkey breast with steamed kale and lentils
Snack:Berries with almonds

Day 7

Breakfast:Oatmeal with chia seeds, walnuts, and grapes
Lunch:Tuna salad with steamed carrots and brown rice
Dinner:Grilled chicken breast with sautéed bell peppers and cauliflower
Snack:Orange slices with cottage cheese

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.

Other diet plans

Carnivore diet plan for diabetics

This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.

Carnivore diet plan for healthy eating

Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.

Carnivore diet plan for beginners

The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.