Pritikin diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
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.
β 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.
π 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.
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: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
- Caloriesπ₯: 1600Fatπ§: 45gCarbsπΎ: 210gProteinπ₯©: 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
- Caloriesπ₯: 1650Fatπ§: 50gCarbsπΎ: 215gProteinπ₯©: 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
- Caloriesπ₯: 1600Fatπ§: 45gCarbsπΎ: 210gProteinπ₯©: 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
- Caloriesπ₯: 1650Fatπ§: 50gCarbsπΎ: 215gProteinπ₯©: 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
- Caloriesπ₯: 1600Fatπ§: 45gCarbsπΎ: 210gProteinπ₯©: 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
- Caloriesπ₯: 1650Fatπ§: 50gCarbsπΎ: 215gProteinπ₯©: 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
- Caloriesπ₯: 1600Fatπ§: 45gCarbsπΎ: 210gProteinπ₯©: 100g
Want to learn more?
β οΈ Keep in mind
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 beginnerβs 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.
Listonic team
Fact-checked
