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7-day Meal Plan For Lowering Cholesterol

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Listonic team

Nov 22, 2024

Ready to take control of your cholesterol levels? Explore our 7-day meal plan designed to lower cholesterol and boost heart health. Plus, we'll guide you in turning these heart-healthy meals into a straightforward shopping list. Let's start this journey to better health!

Meal plan grocery list

Dry goods

Baking goods

Snacks & sweets

Meats

Fish & seafood

Dairy & eggs

Fresh grocery

Plant based

Spices & sauces

Meal plan overview

Lowering cholesterol is key for heart health, and our 7-day meal plan is crafted for this purpose. It focuses on heart-healthy foods that are both delicious and beneficial.

This plan helps manage cholesterol levels and promotes overall well-being. It's a step towards a healthier heart and a healthier you.

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Foods to eat

  • Omega-3 Fatty Acids: Fatty fish (salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts.

  • Soluble Fiber: Oats, barley, beans, lentils, fruits, and vegetables for lowering LDL cholesterol.

  • Healthy Fats: Avocados, olive oil, nuts (almonds, walnuts), and seeds for heart health.

  • Fruits: Berries, apples, citrus fruits, and other fruits rich in antioxidants and fiber.

  • Vegetables: Broccoli, spinach, kale, and other leafy greens for vitamins and minerals.

  • Whole Grains: Brown rice, quinoa, whole wheat, and oats for fiber and nutrients.

  • Plant Sterols: Foods fortified with plant sterols or stanols to help lower cholesterol.

  • Lean Proteins: Skinless poultry, fish, tofu, and legumes for protein without excessive saturated fat.

  • Green Tea: Antioxidant-rich green tea may contribute to heart health.

✅Tip

Incorporate oats into your diet in creative ways, like making oat-based smoothies, to take advantage of their cholesterol-lowering properties.

Foods not to eat

  • Saturated Fats: Limit red meat, full-fat dairy, and tropical oils (coconut oil, palm oil).

  • Trans Fats: Avoid partially hydrogenated oils found in many processed foods.

  • Highly Processed Foods: Minimize intake of processed snacks, baked goods, and fried foods.

  • Excessive Sugar: Limit added sugars found in sugary beverages and desserts.

  • Refined Grains: Choose whole grains over refined options for better heart health.

  • Excessive Alcohol: Limit alcohol intake to moderate levels for heart health benefits.

  • Full-Fat Dairy: Opt for low-fat or fat-free dairy products to reduce saturated fat intake.

  • High-Sodium Foods: Reduce intake of high-sodium foods to support overall heart health.

  • Processed Meats: Limit processed meats like sausages and bacon due to their high sodium and saturated fat content.

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Main benefits

The 7-Day Meal Plan For Lowering Cholesterol is designed to promote heart health by incorporating foods that help manage cholesterol levels. This meal plan focuses on heart-healthy fats, such as those found in avocados, nuts, and olive oil, which may contribute to lowering bad cholesterol. The inclusion of soluble fiber from oats, beans, and fruits helps lower cholesterol by reducing absorption in the bloodstream. Omega-3 fatty acids from fatty fish offer additional heart benefits. By emphasizing whole grains, lean proteins, and antioxidant-rich fruits and vegetables, this meal plan supports overall cardiovascular well-being. Portion control and mindful eating further contribute to maintaining healthy cholesterol levels.

Recommended nutrient breakdown

Protein: 38%

Fat: 8%

Carbs: 42%

Fiber: 10%

Other: 2%

How to budget on this meal plan

To budget this 7-day meal plan aimed at lowering cholesterol, start by buying bulk items like oatmeal, brown rice, and whole grains, which are staples in a heart-healthy diet. Choose seasonal fruits and vegetables like apples, carrots, and mixed greens for better prices and freshness. Opt for larger packs of lean proteins such as chicken breasts, salmon, and ground turkey, which are often more economical. Eggs and tofu are cost-effective protein sources that are versatile for various meals. Consider store brands for nuts, seeds, and Greek yogurt to save money without sacrificing nutritional value. Incorporate beans and lentils, which are not only heart-healthy but also budget-friendly, into multiple meals. Plan to use perishables earlier in the week to minimize waste. Preparing homemade snacks like hummus and using olive oil for cooking instead of buying pre-made versions can also help in reducing costs. Utilize leftovers creatively to ensure all food is used efficiently and economically.

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Extra tips

Snacks that help in lowering cholesterol:

  • Oatmeal with almond milk and banana
  • Almonds and other nuts
  • Whole grain crackers with avocado
  • Apple with peanut butter
  • Edamame
  • Carrot sticks with hummus
  • Blueberries or strawberries

For lowering cholesterol, beverages should support heart health. Water is a staple for overall health. Green tea has been linked to lower cholesterol levels. Pomegranate juice, in moderation, can improve heart health. Soy milk is a good alternative to dairy for those monitoring cholesterol. Lastly, herbal teas are beneficial as they are free from unhealthy fats and cholesterol.

If you’re trying to lower your cholesterol, focus on heart-friendly eats. Fruits and veggies are a no-brainer for fiber and antioxidants. Whole grains like oats help cut cholesterol absorption. Plant-based proteins, like beans, are great, and so are healthy fats, especially those with omega-3s like fish and nuts. Cut back on processed and fried stuff to keep saturated and trans fats at bay.

Meal plan suggestion

Day 1

  • Breakfast: Oatmeal with almonds and berries (calories: 300, protein: 10g, carbs: 45g, fiber: 8g)
  • Snack: Apple slices (calories: 100, carbs: 25g, fiber: 4g)
  • Lunch: Grilled chicken salad with olive oil dressing (calories: 400, protein: 30g, carbs: 10g, fiber: 3g)
  • Snack: Carrot sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fiber: 5g)
  • Dinner: Baked salmon with steamed broccoli and quinoa (calories: 500, protein: 35g, carbs: 30g, fiber: 6g)

Day 2

  • Breakfast: Whole grain toast with avocado (calories: 250, protein: 6g, carbs: 30g, fiber: 7g)
  • Snack: Orange (calories: 80, carbs: 20g, fiber: 3g)
  • Lunch: Turkey wrap with lettuce and tomato (calories: 350, protein: 25g, carbs: 35g, fiber: 5g)
  • Snack: Greek yogurt with honey (calories: 150, protein: 12g, carbs: 20g)
  • Dinner: Grilled shrimp with mixed vegetables and brown rice (calories: 450, protein: 30g, carbs: 40g, fiber: 5g)

Day 3

  • Breakfast: Smoothie with spinach, banana, and flaxseeds (calories: 300, protein: 10g, carbs: 50g, fiber: 8g)
  • Snack: Handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fiber: 2g)
  • Lunch: Lentil soup with a side salad (calories: 400, protein: 20g, carbs: 50g, fiber: 15g)
  • Snack: Sliced bell peppers (calories: 50, carbs: 10g, fiber: 3g)
  • Dinner: Baked chicken breast with sweet potato and green beans (calories: 450, protein: 35g, carbs: 40g, fiber: 7g)

Day 4

  • Breakfast: Scrambled eggs with tomatoes and spinach (calories: 250, protein: 20g, carbs: 8g, fiber: 3g)
  • Snack: Pear (calories: 100, carbs: 25g, fiber: 5g)
  • Lunch: Quinoa salad with mixed vegetables (calories: 350, protein: 12g, carbs: 45g, fiber: 8g)
  • Snack: Almonds (calories: 200, protein: 8g, carbs: 7g, fiber: 4g)
  • Dinner: Grilled tofu with stir-fried vegetables (calories: 400, protein: 20g, carbs: 35g, fiber: 10g)

Day 5

  • Breakfast: Greek yogurt with mixed berries and chia seeds (calories: 250, protein: 15g, carbs: 30g, fiber: 5g)
  • Snack: Banana (calories: 100, carbs: 25g, fiber: 3g)
  • Lunch: Grilled salmon salad with mixed greens (calories: 400, protein: 30g, carbs: 15g, fiber: 4g)
  • Snack: Cottage cheese with pineapple (calories: 150, protein: 12g, carbs: 20g)
  • Dinner: Turkey chili with beans and vegetables (calories: 450, protein: 30g, carbs: 40g, fiber: 10g)

Day 6

  • Breakfast: Omelet with mushrooms and peppers (calories: 300, protein: 20g, carbs: 10g, fiber: 3g)
  • Snack: Apple (calories: 100, carbs: 25g, fiber: 4g)
  • Lunch: Whole grain sandwich with lean meat and veggies (calories: 350, protein: 25g, carbs: 35g, fiber: 5g)
  • Snack: Mixed nuts (calories: 200, protein: 5g, carbs: 10g, fiber: 3g)
  • Dinner: Baked cod with roasted Brussels sprouts and quinoa (calories: 450, protein: 35g, carbs: 30g, fiber: 6g)

Day 7

  • Breakfast: Whole grain pancakes with fresh fruit (calories: 350, protein: 10g, carbs: 55g, fiber: 8g)
  • Snack: Orange (calories: 80, carbs: 20g, fiber: 3g)
  • Lunch: Vegetable stir-fry with tofu and brown rice (calories: 400, protein: 18g, carbs: 50g, fiber: 8g)
  • Snack: Greek yogurt (calories: 150, protein: 12g, carbs: 20g)
  • Dinner: Grilled chicken with asparagus and sweet potato (calories: 450, protein: 35g, carbs: 40g, fiber: 7g)

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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.

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