14-Day Meal Plan for Cholesterol: Boost Your Heart Health

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Written byListonic team

Updated on Nov 22, 2024

Address cholesterol concerns with our 14-day meal plan designed to promote heart health. Featuring a range of cholesterol-friendly recipes, this plan emphasizes wholesome ingredients to help you make dietary choices that support a healthier cholesterol profile.

Meal plan grocery list

Dry goods

Oats

Quinoa

Brown rice

Chickpeas

Flaxseeds

Snacks & sweets

Dark chocolate (in moderation)

Almonds

Walnuts

Coffee & tea

Green tea

Meats

Salmon

Spices & sauces

Olive oil

Garlic

Fresh grocery

Blueberries

Broccoli

Avocado

Spinach

Oranges

Apples

Sweet potatoes

Bakery

Whole-grain bread

Plant based

Flaxseeds

Meal plan overview

Promote heart health with our 14-day meal plan for cholesterol management. Packed with cholesterol-friendly and plant-based recipes, this plan aims to support a healthy cholesterol profile while offering a variety of flavorful options. Enjoy delicious meals that contribute to better heart health on a nutrient-conscious and satisfying journey.

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Foods to eat

Fiber-Rich Foods: Incorporate oats, barley, beans, and lentils for soluble fiber that aids in cholesterol reduction.
Fatty Fish: Enjoy salmon, mackerel, and trout for omega-3 fatty acids beneficial for heart health.
Nuts and Seeds: Include almonds, walnuts, flaxseeds, and chia seeds for healthy fats.
Whole Grains: Choose whole grains like brown rice, quinoa, and whole wheat for added fiber.
Fruits and Vegetables: Include a colorful variety for antioxidants and essential nutrients.
Plant Sterols: Consume foods fortified with plant sterols to help lower LDL cholesterol.
Avocado: Enjoy avocados as a source of monounsaturated fats that may support heart health.
Garlic: Use fresh garlic in cooking for its potential cholesterol-lowering properties.
Green Tea: Drink green tea for antioxidants and compounds associated with heart health.
Hydration: Stay hydrated with water and herbal teas for overall well-being.

✅Tip

Use beans and legumes as a base for meals; they're not only heart-healthy but also help in lowering LDL cholesterol levels.

Foods not to eat

Saturated and Trans Fats: Minimize intake of saturated fats found in fatty meats and processed snacks.
High-Cholesterol Foods: Limit cholesterol-rich foods like organ meats and shellfish.
Processed and Fried Foods: Reduce consumption of processed and fried items that may contribute to elevated cholesterol levels.
Excessive Sodium: Be mindful of high-sodium foods that may impact cholesterol and blood pressure.
Added Sugars: Minimize sugary drinks and sweets, as they may contribute to unfavorable lipid profiles.
Regular Cholesterol Checks: Monitor cholesterol levels regularly and consult with a healthcare provider.
Regular Physical Activity: Combine a cholesterol-friendly diet with regular exercise for optimal heart health.
Consult a Healthcare Professional: For personalized advice on managing cholesterol levels, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for cholesterol focuses on reducing LDL (bad) cholesterol through a diet rich in fiber, healthy fats, and lean proteins. It includes foods like oats, nuts, and fish that are known to improve heart health.

Recommended nutrient breakdown

Protein: 16%

Fat: 37%

Carbs: 45%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Oats and blueberries are key ingredients that can be bought in bulk. Almonds, walnuts, and salmon offer variety and are often cheaper when purchased in larger quantities. Quinoa, olive oil, and broccoli can be more economical in bulk. Avocado, spinach, and garlic are also more affordable in larger sizes.

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Extra tips

These snacks are beneficial for a cholesterol-lowering diet:

Oats with almond milk and berries
Whole grain toast with avocado
Nuts, particularly almonds and walnuts
Baked apple with cinnamon
Steamed edamame
Homemade guacamole with carrot sticks
Chia seed pudding

For managing cholesterol, drink choices should support heart health. Water is essential, and green tea can help reduce bad cholesterol. Pomegranate juice, rich in antioxidants, supports artery health. Soy milk is a good plant-based alternative to dairy. Red wine, enjoyed in moderation, may benefit heart health.

A diet for managing cholesterol focuses on incorporating foods that can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. Soluble fiber from oats, apples, and beans can help lower cholesterol levels. Lean proteins, like chicken breast or plant-based proteins, support overall health without contributing to cholesterol. Healthy fats, particularly those rich in omega-3s from fish and flaxseed, are beneficial for maintaining a healthy lipid profile.

Meal plan suggestion

Day 1

Breakfast:Oatmeal topped with blueberries and chopped almonds
Lunch:Grilled salmon salad with mixed greens, avocado, and a lemon vinaigrette
Dinner:Quinoa stir-fry with broccoli, chickpeas, and garlic, drizzled with olive oil
Calories🔥: 2100
Fat💧: 85g
Carbs🌾: 245g
Protein🥩: 110g

Day 2

Breakfast:Greek yogurt parfait with sliced almonds and fresh berries
Lunch:Spinach and avocado wrap with grilled chicken and hummus
Dinner:Baked salmon with roasted sweet potatoes and steamed broccoli
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 100g

Day 3

Breakfast:Whole grain toast with mashed avocado and sliced tomatoes
Lunch:Chickpea and quinoa salad with cherry tomatoes, cucumber, and lemon-tahini dressing
Dinner:Lentil soup with carrots, celery, and spinach, served with whole grain bread
Calories🔥: 2200
Fat💧: 90g
Carbs🌾: 250g
Protein🥩: 115g

Day 4

Breakfast:Smoothie made with spinach, blueberries, banana, and flaxseeds
Lunch:Whole grain pasta with roasted vegetables and garlic-infused olive oil
Dinner:Grilled chicken breast with quinoa pilaf and steamed broccoli
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 100g

Day 5

Breakfast:Overnight oats with almond milk, chia seeds, and sliced almonds
Lunch:Quinoa and black bean bowl with avocado, tomatoes, and lime-cilantro dressing
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 2100
Fat💧: 85g
Carbs🌾: 240g
Protein🥩: 105g

Day 6

Breakfast:Whole grain pancakes topped with fresh berries and a drizzle of maple syrup
Lunch:Greek salad with mixed greens, olives, tomatoes, cucumber, and feta cheese
Dinner:Baked salmon with quinoa tabbouleh and steamed asparagus
Calories🔥: 2200
Fat💧: 90g
Carbs🌾: 250g
Protein🥩: 115g

Day 7

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Lentil and vegetable curry with brown rice
Dinner:Grilled shrimp skewers with quinoa salad and grilled zucchini
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 100g

Day 8

Breakfast:Oatmeal topped with blueberries and chopped almonds
Lunch:Grilled salmon salad with mixed greens, avocado, and a lemon vinaigrette
Dinner:Quinoa stir-fry with broccoli, chickpeas, and garlic, drizzled with olive oil
Calories🔥: 2100
Fat💧: 85g
Carbs🌾: 240g
Protein🥩: 105g

Day 9

Breakfast:Greek yogurt parfait with sliced almonds and fresh berries
Lunch:Spinach and avocado wrap with grilled chicken and hummus
Dinner:Baked salmon with roasted sweet potatoes and steamed broccoli
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 100g

Day 10

Breakfast:Whole grain toast with mashed avocado and sliced tomatoes
Lunch:Chickpea and quinoa salad with cherry tomatoes, cucumber, and lemon-tahini dressing
Dinner:Lentil soup with carrots, celery, and spinach, served with whole grain bread
Calories🔥: 2200
Fat💧: 90g
Carbs🌾: 250g
Protein🥩: 115g

Day 11

Breakfast:Smoothie made with spinach, blueberries, banana, and flaxseeds
Lunch:Whole grain pasta with roasted vegetables and garlic-infused olive oil
Dinner:Grilled chicken breast with quinoa pilaf and steamed broccoli
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 100g

Day 12

Breakfast:Overnight oats with almond milk, chia seeds, and sliced almonds
Lunch:Quinoa and black bean bowl with avocado, tomatoes, and lime-cilantro dressing
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 2100
Fat💧: 85g
Carbs🌾: 240g
Protein🥩: 105g

Day 13

Breakfast:Whole grain pancakes topped with fresh berries and a drizzle of maple syrup
Lunch:Greek salad with mixed greens, olives, tomatoes, cucumber, and feta cheese
Dinner:Baked salmon with quinoa tabbouleh and steamed asparagus
Calories🔥: 2200
Fat💧: 90g
Carbs🌾: 250g
Protein🥩: 115g

Day 14

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Lentil and vegetable curry with brown rice
Dinner:Grilled shrimp skewers with quinoa salad and grilled zucchini
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 100g

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Want to learn more?

Special diet for familial type II hyperlipoproteinemia

⚠️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.

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