Diet plan grocery list
Oats
Avocado
Salmon
Almonds
Quinoa
Blueberries
Black beans
Spinach
Sweet potatoes
Lentils
Apples
Chia seeds
Broccoli
Oranges
Kale
Carrots
Walnuts
Strawberries
Barley
Bell peppers
Garlic
Brown rice
Chickpeas
Grapes
Mushrooms
Green beans
Raspberries
Tomatoes
Turkey breast
Cabbage
Greek yogurt
Brussels sprouts
Pineapple
Diet plan overview
The Pritikin diet plan for lowering cholesterol includes a high intake of fiber-rich foods like oats, barley, and legumes, which are known to naturally reduce cholesterol levels. This diet emphasizes whole, unprocessed foods which help to decrease both total and LDL cholesterol.
It's a proactive approach to heart health that prioritizes nutritious eating and a balanced lifestyle.
Foods to eat
- Oats and Barley: Rich in soluble fiber, these grains can help reduce LDL cholesterol levels.
- Legumes: Beans, peas, and lentils help lower cholesterol and provide plant-based protein.
- Nuts: A handful of almonds, walnuts, or pecans can reduce cholesterol and promote heart health.
- Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which are good for the heart.
- Fruits like Apples and Pears: These are high in pectin, a type of fiber that lowers cholesterol.
✅ Tip
Foods not to eat
- High-Fat Dairy Products: Limit intake of whole milk, cream, and high-fat cheeses.
- Trans Fats: Stay away from hydrogenated oils found in many baked goods and processed snacks.
- Red Meat: Reduce consumption of fatty cuts and opt for leaner choices.
- Fried Foods: Avoid deep-fried items that increase unhealthy fat intake.
- Saturated Fats: Limit butter and other high-saturated fat products to help control cholesterol levels.
Main benefits
The Pritikin diet plan for lowering cholesterol significantly decreases LDL levels while boosting HDL cholesterol, contributing to a healthier cardiovascular system. It also reduces triglyceride levels, further protecting against heart disease.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Focus on fiber-rich foods like beans and lentils, which are inexpensive and effective at managing cholesterol. These can be cooked in large batches and used in various meals throughout the week.
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Meal plan suggestion
Meal Plan for Pritikin Diet Plan for Lowering Cholesterol
Day 1
- Breakfast: Oats with blueberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 100g
Day 2
- Breakfast: Chia seed pudding with strawberries and Greek yogurt
- Lunch: Barley soup with carrots, onions, and garlic
- Dinner: Baked turkey breast with quinoa and steamed Brussels sprouts
- Snack: Orange and walnuts
Calories: 1650 Fat: 50g Carbs: 215g Protein: 105g
Day 3
- Breakfast: Oats with blueberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 100g
Day 4
- Breakfast: Chia seed pudding with strawberries and Greek yogurt
- Lunch: Barley soup with carrots, onions, and garlic
- Dinner: Baked turkey breast with quinoa and steamed Brussels sprouts
- Snack: Orange and walnuts
Calories: 1650 Fat: 50g Carbs: 215g Protein: 105g
Day 5
- Breakfast: Oats with blueberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 100g
Day 6
- Breakfast: Chia seed pudding with strawberries and Greek yogurt
- Lunch: Barley soup with carrots, onions, and garlic
- Dinner: Baked turkey breast with quinoa and steamed Brussels sprouts
- Snack: Orange and walnuts
Calories: 1650 Fat: 50g Carbs: 215g Protein: 105g
Day 7
- Breakfast: Oats with blueberries and Greek yogurt
- Lunch: Quinoa salad with spinach, bell peppers, and chickpeas
- Dinner: Grilled salmon with sweet potatoes and steamed broccoli
- Snack: Apple and a handful of almonds
Calories: 1600 Fat: 45g Carbs: 210g Protein: 100g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024