Home > Diet plans

Lose Weight and Lower Cholesterol: Diet Plan That Works

This diet can work wonders for people who want to shed some extra pounds and, at the same time, keep cholesterol at bay. Such a low-cholesterol diet will help one drive toward healthier fats and leaner proteins. It's not about losing, it's about gaining health.

Get grocery list
Low Cholesterol diet plan for weight loss photo cover

Diet plan grocery list

  • Oatmeal
  • Brown rice
  • Quinoa
  • Whole wheat bread
  • Almonds
  • Walnuts
  • Salmon
  • Tuna
  • Skinless chicken breast
  • Turkey breast
  • Eggs

  • Low-fat yogurt
  • Skim milk
  • Cottage cheese
  • Broccoli
  • Spinach
  • Kale
  • Carrots
  • Bell peppers
  • Tomatoes
  • Berries
  • Apples

  • Oranges
  • Bananas
  • Avocados
  • Olive oil
  • Flaxseeds
  • Chia seeds
  • Lentils
  • Black beans
  • Chickpeas
  • Edamame
  • Tofu

Save this list
Share this list
Article Reviewed
• Written by our editorial team.
• Published on May 13, 2024.
• Updated on August 13, 2024.

Diet plan overview

The weight loss low-cholesterol diet plan embraces weight loss and cholesterol management together. Foods emphasized in this diet would be ones that are low in calories, low in cholesterol, but at the same time, nutrient-dense and high in fiber and proteins so as to keep a person full for longer. It encourages the eating of fruits, vegetables, whole grains, and lean proteins—all contributors to the level of cholesterol and one's weight loss.

Hereafter, it proceeds toward sustainable eating habits, including portion size and avoiding sugary drinks and foods. The diet comes attached with moderate exercises, which add cardiovascular health and increased metabolism for sustainable weight reduction.

Low Cholesterol diet plan for weight loss exemplary product

Foods to eat

  • Lean Proteins: Chicken breast, turkey, and fish help build muscle while being low in fat.
  • Legumes: Beans and lentils are rich in fiber and protein, promoting satiety.
  • Fruits: Apples, berries, and grapefruit provide natural sweetness and fiber.
  • Vegetables: Leafy greens, peppers, and cruciferous veggies are low in calories and high in nutrients.
  • Whole Grains: Brown rice, quinoa, and oats provide sustained energy with fiber.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • Refined Carbohydrates: White bread and pasta can spike blood sugar levels.
  • Sugary Drinks: Soda and fruit juices add empty calories without satiety.
  • Fried Foods: Fried chicken and fries are high in unhealthy fats.
  • Sweets and Pastries: Cakes, cookies, and doughnuts are loaded with sugar and fat.
  • Alcohol: Contains empty calories and can interfere with metabolism.

Main benefits

The low cholesterol diet plan for weight loss is based on the use of high-fiber foods like legumes and whole grains that suppress appetite and help in keeping cholesterol in control. Healthy fats derived from olive oil and avocados work on raising the metabolism while maintaining heart health. Protein-rich salmon and chicken give the required muscle-building nutrients without any excess fat. Due to much intake of nutrient-dense food, this diet will have you lose weight without having to compromise the flavor.

Low Cholesterol diet plan for weight loss graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

To keep your cholesterol low and your wallet happy, try cooking in bulk with fiber-rich legumes like lentils and chickpeas. Whole-grain oats, quinoa, and barley offer filling, low-cost options to expensive superfoods. Swap sugary snacks for fresh fruit, which can be found on sale in season. And don't overlook local farmers' markets for affordable produce—you might find a hidden gem or two.

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list

7-Day Meal Plan for Low Cholesterol Diet Plan for Weight Loss

Day 1

  • Breakfast: Oatmeal with berries, chia seeds, and skim milk
  • Lunch: Quinoa salad with kale, tomatoes, chickpeas, and olive oil vinaigrette
  • Dinner: Grilled salmon, brown rice, and steamed broccoli
  • Snack: Apple slices with almond butter

Day 2

  • Breakfast: Greek yogurt parfait with flaxseeds, walnuts, and bananas
  • Lunch: Whole wheat bread sandwich with turkey breast, spinach, and avocado
  • Dinner: Skinless chicken breast stir-fried with bell peppers, carrots, and edamame
  • Snack: Orange slices and cottage cheese

Day 3

  • Breakfast: Smoothie with skim milk, spinach, berries, and chia seeds
  • Lunch: Tuna salad with kale, black beans, tomatoes, and olive oil dressing
  • Dinner: Grilled tofu with quinoa, kale, and roasted bell peppers
  • Snack: Almonds and a banana

Day 4

  • Breakfast: Scrambled eggs with spinach, tomatoes, and whole wheat toast
  • Lunch: Lentil stew with carrots, tomatoes, and kale
  • Dinner: Baked salmon with brown rice and steamed broccoli
  • Snack: Cottage cheese with berries

Day 5

  • Breakfast: Overnight oats with flaxseeds, walnuts, and apples
  • Lunch: Tofu and edamame stir-fry with quinoa, kale, and bell peppers
  • Dinner: Grilled turkey breast with brown rice and roasted carrots
  • Snack: Orange slices and almonds

Day 6

  • Breakfast: Greek yogurt with chia seeds, berries, and almond slivers
  • Lunch: Black bean salad with kale, tomatoes, and olive oil vinaigrette
  • Dinner: Skinless chicken breast with quinoa, spinach, and roasted bell peppers
  • Snack: Banana slices with almond butter

Day 7

  • Breakfast: Smoothie bowl with skim milk, spinach, berries, and chia seeds
  • Lunch: Lentil and chickpea stew with kale and carrots
  • Dinner: Grilled salmon with brown rice and steamed broccoli
  • Snack: Cottage cheese with walnuts and apple slices

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list
⚠️ 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.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on May 13, 2024.
• Updated on August 13, 2024.

Other diet plans

Mushroom diet plan for lowering cholesterol photo cover

Mushroom diet plan for lowering cholesterol

GO TO DIET PLAN

Mushroom diet plan for low sodium diet photo cover

Mushroom diet plan for low sodium diet

GO TO DIET PLAN

Mushroom diet plan for hair growth photo cover

Mushroom diet plan for hair growth

GO TO DIET PLAN