Intermittent Fasting Meal Plan for Lowering Cholesterol: 7 Days of Healthy Recipes

• 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.

• 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.

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.

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.

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.