14-day meal plan for lowering cholesterol

Looking to improve your heart health? Our 14-day meal plan for lowering cholesterol is designed to help you make healthier food choices without compromising on flavor. Explore a variety of heart-friendly recipes that incorporate cholesterol-lowering ingredients to support your cardiovascular well-being.

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Meal plan grocery list

Lentils

Chickpeas

Quinoa

Tofu

Spinach

Bell peppers

Tomatoes

Brown rice

Sweet potatoes

Broccoli

Avocado

Cauliflower

Greek yogurt (vegetarian)

Whole-grain bread

Nuts (almonds, walnuts)

Olive oil

Hummus

Eggs

Fruits (apples, berries, oranges)

Green leafy vegetables (kale, lettuce)

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Meal plan overview

Embark on a heart-healthy journey with our 14-day meal plan for lowering cholesterol. Designed with a focus on nutrient-rich and cholesterol-friendly recipes, this plan offers a variety of delicious options to support your cardiovascular well-being. Explore a diverse menu that makes managing cholesterol delicious and sustainable.

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Foods to eat

Lean Proteins: Chicken, turkey, fish, beef, eggs, and tofu for muscle maintenance.
Non-Starchy Vegetables: Broccoli, cauliflower, zucchini, spinach, and kale for fiber and nutrients.
Healthy Fats: Avocado, olive oil, nuts, and seeds for satiety and essential nutrients.
Berries: Limited quantities of strawberries, blueberries, and raspberries for natural sweetness.
Full-Fat Dairy: Greek yogurt, cheese, and cream for a source of healthy fats.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for additional nutrients.
Lean Meats: Choose unprocessed meats like chicken, turkey, and lean cuts of beef.
Herbs and Spices: Flavor meals with herbs and spices instead of high-carb sauces.

✅ Tip

Incorporate spirulina or other nutrient-dense superfoods to ensure you're getting a wide range of vitamins and minerals while keeping carbs low.

Foods not to eat

High-Carb Grains: Avoid grains like rice, wheat, and oats to keep carb intake low.
Sugary Snacks: Limit or eliminate sugary snacks and desserts from your diet.
Processed Foods: Minimize intake of processed foods high in hidden sugars and carbs.
Starchy Vegetables: Limit high-carb vegetables like potatoes and corn.
Sugary Beverages: Choose water, herbal teas, or unsweetened drinks over sugary options.
High-Sugar Fruits: Limit intake of high-sugar fruits to control carb levels.
Grains and Legumes: Avoid grains and legumes to reduce carb intake.
Sweetened Condiments: Opt for sugar-free condiments to avoid added carbs.

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Main benefits

The 14-Day Meal Plan for Low Carb Diet introduces individuals to a low-carbohydrate eating pattern over a two-week period. This plan emphasizes whole foods, healthy fats, and lean proteins while limiting carbohydrate intake.

By providing diverse and flavorful low-carb options, the plan aims to support individuals in adapting to and maintaining a low-carbohydrate diet over the course of 14 days.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

If you're looking to lower cholesterol, here are some healthy swaps to incorporate into your 14-day meal plan.

Instead of oatmeal, try quinoa for a heart-healthy grain that's also high in protein.
Replace broccoli with asparagus for a different green vegetable option.
Opt for walnuts instead of almonds to get more omega-3 fatty acids.
Use flaxseeds in smoothies or yogurt for added fiber and lignans.
Snack on dark chocolate with 70% cacao or higher for a heart-healthy treat.

How to budget on this meal plan

Oatmeal and blueberries are key ingredients that can be bought in bulk. Almonds and salmon offer variety and are often cheaper when purchased in larger quantities. Quinoa and olive oil can be more cost-effective when bought in bulk. Broccoli and avocado, along with other vegetables like spinach and garlic, are more affordable in larger sizes.

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Extra tips

Any healthy snack ideas?

Snacks that help in lowering cholesterol:

Oatmeal with sliced almonds
Apple slices with almond butter
Carrots and hummus
Mixed nuts
Whole grain toast with avocado
Fresh berries with Greek yogurt
Edamame

What should I drink on this meal plan?

To aid in lowering cholesterol, drink green tea for its cholesterol-lowering properties, plant sterol-enriched drinks to block cholesterol absorption, soy milk as a heart-healthy alternative to dairy, and water to stay hydrated. Moderate consumption of red wine may also benefit heart health.

How to get even more nutrients?

For lowering cholesterol, prioritize foods that help decrease the absorption of cholesterol into your bloodstream and improve your heart health. Eating soluble fiber found in oats, beans, and some fruits can reduce cholesterol levels. Include plenty of lean proteins and healthy fats, like those in fish and nuts, which can help balance your lipid profile. Remember, the key is to reduce intake of saturated fats and eliminate trans fats, commonly found in processed foods.

Meal plan suggestion

14-Day Meal Plan for Lowering Cholesterol

Day 1

Breakfast: Oatmeal with sliced bananas and almonds
Lunch: Lentil soup with a side of mixed greens and whole grain crackers
Snack: Apple slices with almond butter
Dinner: Grilled trout with steamed asparagus and quinoa

Calories: 1600 Fat: 56g Carbs: 184g Protein: 74g

Day 2

Breakfast: Whole grain toast with avocado and poached eggs
Lunch: Chickpea salad with tomatoes, cucumbers, and olive oil dressing
Snack: Orange segments with a handful of walnuts
Dinner: Baked chicken with roasted Brussels sprouts and quinoa

Calories: 1600 Fat: 56g Carbs: 145g Protein: 70g

Day 3

Breakfast: Smoothie with spinach, almond milk, banana, and chia seeds
Lunch: Quinoa salad with black beans, corn, and a lime vinaigrette
Snack: Carrot sticks with hummus
Dinner: Baked salmon with roasted vegetables and brown rice

Calories: 1700 Fat: 63g Carbs: 184g Protein: 79g

Day 4

Breakfast: Greek yogurt with honey and mixed berries
Lunch: Whole grain wrap with turkey, spinach, and hummus
Snack: A handful of almonds
Dinner: Grilled chicken with steamed broccoli and sweet potato

Calories: 1650 Fat: 58g Carbs: 182g Protein: 78g

Day 5

Breakfast: Whole grain cereal with almond milk and fresh fruit
Lunch: Lentil and vegetable stew with a side of whole grain bread
Snack: Greek yogurt with a handful of walnuts
Dinner: Grilled shrimp with a quinoa and vegetable salad

Calories: 1600 Fat: 56g Carbs: 172g Protein: 71g

Day 6

Breakfast: Smoothie with kale, almond milk, pineapple, and flaxseeds
Lunch: Chickpea and vegetable stir-fry with brown rice
Snack: Sliced apple with almond butter
Dinner: Baked cod with roasted Brussels sprouts and sweet potato

Calories: 1700 Fat: 61g Carbs: 188g Protein: 75g

Day 7

Breakfast: Oatmeal with blueberries and walnuts
Lunch: Grilled chicken salad with mixed greens and a balsamic vinaigrette
Snack: A handful of mixed nuts
Dinner: Baked salmon with steamed broccoli and quinoa

Calories: 1600 Fat: 63g Carbs: 155g Protein: 77g

Day 8

Breakfast: Greek yogurt with granola and fresh berries
Lunch: Whole grain wrap with tuna, lettuce, and tomato
Snack: Carrot sticks with hummus
Dinner: Grilled chicken with roasted vegetables and brown rice

Calories: 1700 Fat: 61g Carbs: 167g Protein: 78g

Day 9

Breakfast: Smoothie with spinach, almond milk, banana, and chia seeds
Lunch: Quinoa salad with black beans, corn, and a lime vinaigrette
Snack: Carrot sticks with hummus
Dinner: Baked salmon with roasted vegetables and brown rice