Zone diet plan for lowering cholesterol
Listonic team
Updated on Nov 1, 2024
If you are determined to cut your cholesterol levels, then you should follow the Zone diet for lowering cholesterol. This is all about heart healthy fats, plenty of lean protein and fiber for managing cholesterol levels. Satisfying to the palate without compromise on how to eat.
Diet plan grocery list
Salmon
Oats
Blueberries
Spinach
Avocado
Almonds
Greek yogurt
Tomatoes
Chia seeds
Quinoa
Chicken breast
Walnuts
Cauliflower
Broccoli
Lentils
Green tea
Pumpkin seeds
Eggs
Sweet potatoes
Black beans
Garlic
Kale
Dark chocolate
Apples
Asparagus
Brussels sprouts
Flaxseed
Sardines
Red bell pepper
Carrots
Sunflower seeds
Tuna
Berries
Diet plan overview
The Zone diet for lowering cholesterol has certain alterations that are made to the standard Zone scheme which is aimed at reducing cholesterol. This includes high fiber foods, lean protein, and healthy fats for the heart; and this is the foundation of this one too.
This diet plan is a preventative approach in that heart health can be handled and enhanced through food.
Foods to eat
High Fiber Foods: Oats, legumes, and fruits help reduce cholesterol buildup.
Omega-3 Fatty Acids: Seafood like salmon, mackerel, and sardines are important for heart health.
Nuts: Consuming walnuts, pistachios, and almonds can help lower bad cholesterol.
Olive Oil: Use olive oil raw or in cooking to increase high-density cholesterol and reduce low-density cholesterol.
Plant Sterols: Foods with plant sterols, such as certain margarines and orange juice, can aid in cholesterol lowering.
β Tip
Foods not to eat
Trans Fats: Avoid fried and baked goods that contain trans fats, as they can increase bad cholesterol.
High Fat Meats: Limit fatty cuts of meat, which can raise cholesterol levels.
Full Fat Dairy: Reduce full-fat milk, cheese, and cream to lower cholesterol intake.
Fast Food: Minimize fast food, which is often high in saturated and trans fats.
Processed Snacks: Avoid commercially baked cookies, crackers, and chips that are high in trans fats and cholesterol.
Main benefits
The Zone diet for lowering cholesterol has specific dietary adjustments to lower cholesterol. Regularly following this diet can lower bad cholesterol and raise good cholesterol for better heart health and lower heart disease risk.
π 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner:Baked salmon with sweet potatoes, broccoli, and a side of asparagus
- Snack:Apple slices with almonds
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 132gProteinπ₯©: 110g
Day 2
- Breakfast:Oatmeal with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, kale, and a side of bell peppers
- Dinner:Baked salmon with lentils, green beans, and a side of tomatoes
- Snack:Dark chocolate with walnuts
- Caloriesπ₯: 1520Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 112g
Day 3
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, kale, and a side of bell peppers
- Dinner:Baked salmon with sweet potatoes, broccoli, and a side of asparagus
- Snack:Apple slices with almonds
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 132gProteinπ₯©: 110g
Day 4
- Breakfast:Smoothie with Greek yogurt, blueberries, and chia seeds
- Lunch:Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner:Baked salmon with lentils, green beans, and a side of tomatoes
- Snack:Dark chocolate with walnuts
- Caloriesπ₯: 1520Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 112g
Day 5
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, kale, and a side of bell peppers
- Dinner:Baked salmon with sweet potatoes, broccoli, and a side of asparagus
- Snack:Apple slices with almonds
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 132gProteinπ₯©: 110g
Day 6
- Breakfast:Oatmeal with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, kale, and a side of bell peppers
- Dinner:Baked salmon with lentils, green beans, and a side of tomatoes
- Snack:Dark chocolate with walnuts
- Caloriesπ₯: 1520Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 112g
Day 7
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner:Baked salmon with sweet potatoes, broccoli, and a side of asparagus
- Snack:Apple slices with almonds
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 132gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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