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.
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.
Foods to eat
- Fruits: Include a variety of berries, apples, citrus fruits, and bananas.
- Vegetables: Opt for leafy greens, broccoli, carrots, and bell peppers.
- Whole Grains: Choose oats, quinoa, brown rice, and whole wheat products.
- Legumes: Incorporate beans, lentils, and chickpeas into your meals.
- Nuts and Seeds: Enjoy almonds, walnuts, chia seeds, and flaxseeds in moderation.
- Fatty Fish: Include omega-3-rich fish like salmon and trout.
- Plant-Based Proteins: Opt for tofu, tempeh, and edamame as meat alternatives.
- Healthy Oils: Use olive oil and avocado oil for cooking and dressings.
- Herbs and Spices: Flavor your meals with garlic, turmeric, and cinnamon.
- Green Tea: Drink green tea, known for its antioxidants and potential cholesterol-lowering effects.
✅ Tip
Use avocado as a spread in place of butter; its healthy fats can help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
Foods not to eat
- Saturated Fats: Limit red meat, full-fat dairy, and processed foods high in saturated fats.
- Trans Fats: Avoid partially hydrogenated oils and foods containing trans fats.
- Processed Foods: Minimize the intake of packaged snacks, fast food, and processed baked goods.
- Added Sugars: Cut down on sugary beverages, sweets, and sugary cereals.
- High-Sodium Foods: Reduce your consumption of salty snacks and processed foods.
- Refined Grains: Limit white bread, white rice, and other refined grain products.
- Excessive Alcohol: Moderate alcohol consumption, and if you drink, choose red wine in moderation.
- Limit Egg Yolks: Control egg yolk intake and focus on egg whites.
Main benefits
The 14-day meal plan for lowering cholesterol offers numerous benefits. Primarily, it aids in reducing LDL cholesterol levels, crucial for heart health. The plan incorporates foods rich in soluble fiber and healthy fats, which contribute to lowering bad cholesterol and increasing good cholesterol.
It also encourages a balanced diet that promotes overall health and well-being, leading to improved cardiovascular health and reduced risk of heart-related diseases.
Protein
Protein
Protein
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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 suggestions
14-Day Meal Plan for Lowering Cholesterol
Day 1
- Breakfast: Oatmeal with sliced bananas and almonds (calories: 300, protein: 10g, carbs: 45g, fat: 8g)
- Lunch: Lentil soup with a side of mixed greens and whole grain crackers (calories: 350, protein: 18g, carbs: 40g, fat: 12g)
- Snack: Apple slices with almond butter (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
- Dinner: Grilled trout with steamed asparagus and quinoa (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
Day 2
- Breakfast: Whole grain toast with avocado and poached eggs (calories: 280, protein: 15g, carbs: 20g, fat: 15g)
- Lunch: Chickpea salad with tomatoes, cucumbers, and olive oil dressing (calories: 320, protein: 14g, carbs: 40g, fat: 12g)
- Snack: Orange segments with a handful of walnuts (calories: 180, protein: 7g, carbs: 20g, fat: 10g)
- Dinner: Baked chicken with roasted Brussels sprouts and quinoa (calories: 380, protein: 25g, carbs: 30g, fat: 14g)
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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.
