Intermittent Fasting Meal Plan for Lowering Cholesterol: 7 Days of Healthy Recipes
The Intermittent Fasting meal plan for lowering cholesterol focuses on heart-healthy foods during eating periods. It includes high-fiber fruits and vegetables, whole grains, lean proteins, and healthy fats, especially those rich in omega-3 fatty acids. The plan is designed to help reduce LDL cholesterol and increase HDL cholesterol.
Meal plan grocery list
- Quinoa
- Chickpeas
- Cucumber
- Cherry tomatoes
- Avocado
- Lemon
- Olive oil
- Tofu
- Mixed vegetables
- Brown rice
- Whole grain wraps
- Hummus
- Grated carrots
- Mixed greens
- Lentils
- Whole grain bread
- Black beans
- Corn
- Cilantro
- Limes
- Mozzarella cheese
Article reviewed
- Written by our editorial team.
- Published on Feb. 29, 2024.
- Updated on Oct. 1, 2024.
Meal plan overview
Enjoy cholesterol-lowering foods with the Intermittent Fasting meal plan for lowering cholesterol. This plan pairs intermittent fasting with eating foods that align with the heart-healthy diet.
Emphasizing heart-healthy fats, high-fiber foods, and lean proteins, it's designed to support cholesterol levels and lower the risk of heart disease naturally.
Foods to eat
- High-Fiber Foods: Such as oats, whole wheat bread, fruits, and vegetables to help reduce LDL cholesterol.
- Omega-3 Rich Foods: Fatty fish like salmon, walnuts, and flaxseeds.
- Nuts and Seeds: Almonds, chia seeds, and sunflower seeds for healthy fats.
- Legumes: Beans and lentils for plant-based protein and fiber.
- Healthy Fats: Olive oil and avocados for heart health.
- Low-Fat Dairy or Alternatives: Greek yogurt and almond milk.
- Lean Protein: Chicken breast, turkey, and plant-based proteins.
- Plenty of Water and Herbal Teas: Green tea can help lower cholesterol, control blood sugar levels, and promote weight loss.
✅ Tip
Incorporate plenty of fiber-rich foods like oats, flaxseeds, and legumes to your every day meal plan to help lower cholesterol levels.
Foods not to eat
- Trans Fats: Found in some processed foods and baked goods.
- Saturated Fats: Reduce intake of fatty cuts of meat and high-fat dairy products.
- Fried Foods: Typically high in unhealthy fats.
- Processed Meats: Like sausages and deli meats.
- Refined Carbohydrates and Sugars: Such as white bread and sugary desserts.
- High-Sodium Foods: Can contribute to increased blood pressure.
- Alcohol: Limit intake as it can affect cholesterol levels.
- Full-Fat Dairy Products: Especially if they contribute to high saturated fat intake.
Main benefits
The Intermittent Fasting meal plan for lowering cholesterol includes foods that are known to reduce cholesterol levels, such as fiber-rich fruits, vegetables, whole grains, and healthy fats like omega-3 fatty acids. This plan combines the cholesterol-lowering benefits of these foods with the metabolic advantages of intermittent fasting, supporting cardiovascular health and losing weight.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For lowering cholesterol on an intermittent fasting meal plan, these alternatives can be effective:
- Replace oatmeal with steel-cut oats for a higher fiber content.
- Use walnut oil instead of olive oil for a different healthy fat source.
- Try blackberries instead of blueberries for a different antioxidant-rich fruit.
- For protein, consider chickpea pasta instead of whole grain pasta.
- Enhance your salads with arugula instead of spinach for a peppery flavor.
How to budget on this meal plan
Oatmeal, almond milk, and bananas are key ingredients for a cholesterol-lowering diet and can be more affordable when bought in bulk. Almonds, grilled chicken, and mixed greens are essential for maintaining heart health and can be more economical when purchased in larger quantities. Greek yogurt, blueberries, and salmon fillet are also cost-effective when bought in bulk. Consider making your own whole grain wraps and chia seed pudding to save money.
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Extra tips
Any healthy snack ideas?
Choose these heart-healthy snacks for cholesterol management during your eating windows:
- Oatmeal with sliced banana
- Almonds and walnuts
- Apple slices with almond butter
- Whole grain toast with avocado
- Edamame beans
- Baked sweet potato wedges
- Yogurt with flaxseeds
What should I drink on this meal plan?
For lowering cholesterol with intermittent fasting, include drinks that support heart health. Water should be the main drink. Green tea can help lower cholesterol. Herbal teas, especially those like hibiscus, are beneficial and can help you lose weight healthily. Black coffee in moderation is fine, but avoid creamers and sugars.
How to get even more nutrients?
For those aiming to lower cholesterol through intermittent fasting, the focus during eating periods should be on foods known to manage cholesterol levels. This includes fiber-rich foods like oats and legumes that can help reduce LDL cholesterol, lean proteins, and plenty of fruits and vegetables. Healthy fats, particularly those rich in omega-3 fatty acids like fish and flaxseeds, are also vital as they contribute to better heart health.
Meal plan suggestions
Intermittent Fasting 16/8 Meal Plan for Lowering Cholesterol
Day 1
- Lunch (12:00 PM): Oatmeal with almond milk, topped with sliced almonds and berries
- Snack (3:00 PM): A handful of walnuts and a medium apple
- Dinner (7:00 PM): Grilled salmon with a side of steamed broccoli and quinoa
Day 2
- Lunch (12:00 PM): Whole grain sandwich with turkey, avocado, lettuce, and tomato
- Snack (3:00 PM): Carrot sticks with hummus
- Dinner (7:00 PM): Stir-fried tofu with mixed vegetables and brown rice
Day 3
- Lunch (12:00 PM): Lentil soup with a side of whole grain bread and a mixed greens salad
- Snack (3:00 PM): Greek yogurt with a handful of raspberries
- Dinner (7:00 PM): Baked chicken breast with roasted Brussels sprouts and a side salad
Day 4
- Lunch (12:00 PM): Quinoa salad with chickpeas, cucumbers, bell peppers, and a lemon-olive oil dressing
- Snack (3:00 PM): A small orange and a handful of almonds
- Dinner (7:00 PM): Grilled shrimp over a large salad with olive oil and lemon dressing
Day 5
- Lunch (12:00 PM): Tuna salad with mixed greens and avocado
- Snack (3:00 PM): A handful of mixed berries and a few pieces of dark chocolate
- Dinner (7:00 PM): Vegetable stir-fry with tofu and a side of cauliflower rice
Day 6
- Lunch (12:00 PM): Whole grain wrap with grilled vegetables and hummus
- Snack (3:00 PM): Bell pepper slices with guacamole
- Dinner (7:00 PM): Baked cod with a side of steamed green beans and a small sweet potato
Day 7
- Lunch (12:00 PM): Spinach and mushroom omelette with a side of whole grain toast
- Snack (3:00 PM): A handful of mixed nuts and dried fruit
- Dinner (7:00 PM): Grilled chicken Caesar salad with light dressing and no croutons
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.