Intermittent Fasting meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

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

Dry goods

Quinoa

Chickpeas

Brown rice

Lentils

Black beans

Spices & sauces

Olive oil

Cilantro

Lemon

Limes

Fresh grocery

Cucumber

Cherry tomatoes

Avocado

Mixed vegetables

Grated carrots

Mixed greens

Corn

Plant based

Tofu

Hummus

Bakery

Whole grain wraps

Whole grain bread

Dairy & eggs

Mozzarella cheese

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.

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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.

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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.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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 suggestion

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

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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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