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Zone diet plan for lowering cholesterol

If you're focused on lowering cholesterol, the Zone diet can be a helpful tool. This plan emphasizes heart-healthy fats, lean proteins, and plenty of fiber to help manage cholesterol levels. It's a thoughtful way to eat that supports your cardiovascular health without sacrificing flavor.

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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 August 8, 2024.

Diet plan overview

The Zone diet plan for lowering cholesterol includes specific tweaks to the standard Zone formula to help reduce cholesterol levels. High-fiber foods, lean proteins, and heart-healthy fats are the cornerstones of this version, supporting cardiovascular health effectively.

This diet plan is a proactive approach to managing and improving heart health through dietary choices.

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Foods to eat

  • Fiber-Rich Foods: Emphasize the intake of oats, legumes, and fruits to help lower cholesterol.
  • Omega-3 Fatty Acids: Include fatty fish like salmon, mackerel, and sardines, which are known to improve heart health.
  • Nuts: Snack on almonds, walnuts, and pistachios which can help reduce bad cholesterol levels.
  • Olive Oil: Use olive oil for cooking or in dressings to boost good cholesterol and lower the bad.
  • Plant Sterols: Add foods enriched with plant sterols like some margarines and orange juices that can help reduce cholesterol.
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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 trans fats found in many fried foods and baked goods, as they can increase bad cholesterol.
  • High-Fat Meats: Limit the consumption of fatty cuts of meat which can elevate cholesterol levels.
  • Full-Fat Dairy: Reduce intake of full-fat milk, cheese, and cream which contribute to higher cholesterol.
  • Fast Food: Minimize fast food, which is often high in saturated fats and trans fats.
  • Processed Snacks: Stay away from commercially baked cookies, crackers, and chips that are not only high in trans fats but also in cholesterol.

Main benefits

The Zone diet plan for lowering cholesterol includes specific dietary adjustments that target cholesterol levels. Regular adherence can help reduce bad cholesterol and increase good cholesterol, contributing to better heart health and reduced risk of heart disease.

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 plan for lowering cholesterol, integrate plenty of fiber-rich foods like oats and beans, which are inexpensive cholesterol fighters. Keeping an eye out for deals on these staples and incorporating them regularly into your diet can help manage cholesterol levels economically. Preparing meals at home rather than eating out also ensures you control ingredients and portions, keeping costs and cholesterol in check.

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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 August 8, 2024.

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