14-day meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

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

Dry goods

Lentils

Chickpeas

Quinoa

Brown rice

Sweet potatoes

Plant based

Tofu

Hummus

Fresh grocery

Spinach

Bell peppers

Tomatoes

Broccoli

Avocado

Cauliflower

Fruits (apples, berries, oranges)

Green leafy vegetables (kale, lettuce)

Dairy & eggs

Greek yogurt (vegetarian)

Eggs

Bakery

Whole-grain bread

Snacks & sweets

Nuts (almonds, walnuts)

Spices & sauces

Olive oil

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.

14-day meal plan for lowering cholesterol exemplary product

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.

Join 20M+ smart shoppers worldwide

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.

Recommended nutrient breakdown

Protein: 19%

Fat: 36%

Carbs: 43%

Fiber: 1%

Other: 1%

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.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

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

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.

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

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

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!