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Zone diet plan for lowering cholesterol

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.

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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

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
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Studies find that people who east nuts five times per week have a decreased risk of developing heart disease compared to those who do not eat nuts at all.

Marc Gillinov, M.D., Steven Nissen, M.D.

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.

Zone diet plan for lowering cholesterol graph

📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

When following the Zone diet for lowering cholesterol, include plenty of high fiber foods like oats and beans which are cheap cholesterol fighters. Watch for sales on these essentials to include in your meals often for effective cholesterol management. Preparing meals at home rather than going out for meals also helps in managing the ingredients, portion, cost and cholesterol.

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Meal Plan for Zone Diet Plan for Lowering Cholesterol

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

Calories: 1500  Fat: 64g   Carbs: 132g   Protein: 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

Calories: 1520  Fat: 65g   Carbs: 130g   Protein: 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

Calories: 1500  Fat: 64g   Carbs: 132g   Protein: 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

Calories: 1520  Fat: 65g   Carbs: 130g   Protein: 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

Calories: 1500  Fat: 64g   Carbs: 132g   Protein: 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

Calories: 1520  Fat: 65g   Carbs: 130g   Protein: 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

Calories: 1500  Fat: 64g   Carbs: 132g   Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ 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 July 2, 2024.
• Updated on Oct. 1, 2024.

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