Low Cholesterol diet plan for vegans
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Quinoa
Brown rice
Oats
Lentils
Chickpeas
Tofu
Tempeh
Almonds
Walnuts
Avocado
Olive oil
Flaxseeds
Chia seeds
Spinach
Kale
Broccoli
Brussels sprouts
Carrots
Beets
Sweet potatoes
Blueberries
Oranges
Apples
Bananas
Strawberries
Tomatoes
Garlic
Onions
Bell peppers
Cucumber
Zucchini
Almond milk
Soy yogurt
Diet plan overview
A vegan can follow a **Low Cholesterol diet plan** only by being very careful about the choice of plant-based food to ensure low intake of cholesterol while meeting nutrient needs. It focuses on nuts, legumes, whole grains, and as many fruits and vegetables as possible. With this diet, of course, animal products are avoided, which automatically helps in lowering cholesterol and saturated fats that are mainly taken from meat and its dairy products.
Since vegan foods are so diverse and varied, creativity in the kitchen is obligatory to create an interesting and delicious meal. It is also advised that a good intake of food rich in omega-3 fatty acids, such as flaxseeds or walnuts, contributes toward cardiac health. Such a diet will foster cardiac well-being and meet the ethical and ecological tenets of veganism.
Foods to eat
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds for healthy fats and fiber.
Whole Grains: Brown rice, quinoa, and whole wheat pasta offer fiber to reduce cholesterol.
Plant-Based Oils: Olive oil and avocado oil for heart-healthy monounsaturated fats.
Fruits and Vegetables: Berries, apples, kale, and carrots for antioxidants and fiber.
Legumes: Lentils, chickpeas, and black beans are rich in protein and soluble fiber.
✅ Tip
Foods not to eat
Refined Grains: White flour, white rice, and sugary cereals that can spike blood sugar.
Vegan Junk Food: Avoid highly processed meat substitutes and snacks high in sugar and fat.
Trans Fats: Margarine and hydrogenated oils found in some packaged snacks and baked goods.
Fried Foods: Limit fried snacks and dishes high in unhealthy fats.
Sugar-Sweetened Beverages: Soda, fruit juice, and sweetened teas that offer empty calories.
Main benefits
📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Overnight oats with almond milk, chia seeds, blueberries, and walnuts
- Lunch:Quinoa salad with spinach, cucumber, bell peppers, and avocado, dressed with olive oil and lemon
- Dinner:Lentil stew with carrots, tomatoes, garlic, onions, and kale
- Snack:Apple slices with almond butter
Day 2
- Breakfast:Soy yogurt parfait with strawberries, bananas, flaxseeds, and walnuts
- Lunch:Tofu stir-fry with brown rice, broccoli, zucchini, and bell peppers
- Dinner:Stuffed sweet potatoes with tempeh, spinach, and avocado
- Snack:Orange wedges and almonds
Day 3
- Breakfast:Quinoa porridge with almond milk, blueberries, chia seeds, and almonds
- Lunch:Chickpea and kale salad with olive oil and lemon dressing
- Dinner:Grilled tempeh with roasted Brussels sprouts, beets, and carrots
- Snack:Banana and walnut smoothie
Day 4
- Breakfast:Spinach and avocado smoothie with flaxseeds
- Lunch:Brown rice bowl with chickpeas, tomatoes, onions, and kale
- Dinner:Tofu curry with quinoa, broccoli, and zucchini
- Snack:Cucumber sticks and hummus
Day 5
- Breakfast:Oatmeal with strawberries, bananas, chia seeds, and almonds
- Lunch:Lentil and spinach soup with garlic and onions
- Dinner:Stuffed bell peppers with quinoa, kale, and tempeh
- Snack:Orange wedges and walnuts
Day 6
- Breakfast:Soy yogurt with blueberries, flaxseeds, and walnuts
- Lunch:Chickpea salad with cucumber, tomatoes, onions, and avocado
- Dinner:Grilled tofu with roasted sweet potatoes, Brussels sprouts, and carrots
- Snack:Banana and almond butter
Day 7
- Breakfast:Quinoa porridge with almond milk, chia seeds, and blueberries
- Lunch:Spinach and kale salad with tempeh, bell peppers, and avocado, dressed with olive oil and lemon
- Dinner:Lentil stew with brown rice, broccoli, and zucchini
- Snack:Apple slices with walnuts
Want to learn more?
⚠️ Keep in mind
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Listonic team
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