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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)
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.
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 suggestions
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
Calories: 1700 Fat: 63g Carbs: 184g Protein: 79g
Day 10
- 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 11
- 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 12
- 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 13
- 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 14
- 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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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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.
