Keto meal plan for lowering cholesterol
The keto meal plan for lowering cholesterol combines the ketogenic diet's low-carb, high-fat approach with foods known to improve lipid profiles. It emphasizes healthy fats, lean proteins, and low-carb vegetables.
This plan is tailored to reduce bad cholesterol (LDL) and increase good cholesterol (HDL), crucial for heart health. It's a targeted approach to enjoy the benefits of keto while focusing on cardiovascular wellness.
Meal plan grocery list
Eggs
Spinach
Avocado
Olive oil
Walnuts
Chicken breasts
Lettuce
Olives
Feta cheese
Lemon
Pumpkin seeds
Bell peppers
Cream cheese
Trout
Macadamia nuts
Goat cheese
Ground beef
Brussels sprouts
Celery
Almond butter
Broccoli
Salmon
Berries
Greek yogurt
Chia seeds
Pumpkin seeds
Tuna
Cucumber
Kale
Cottage cheese
Olives
Turkey slices
Cheese slices
Lamb chops
Cauliflower
Macadamia nuts
Mushrooms
Cottage cheese
Strawberries
Asparagus
Almond milk
Protein powder (low-carb)
String cheese
Shrimp
Pork tenderloin
Smoked salmon
Cottage cheese
Olives
Turkey slices
Cheese slices
Lamb chops
Cauliflower
Meal plan overview
Introducing ""Keto Meal Plan for Lowering Cholesterol"", designed for those looking to manage their cholesterol levels while following a ketogenic diet. This plan incorporates heart-healthy fats and nutrient-rich foods.
Each meal is curated to align with keto principles and support heart health, balancing fat intake with cholesterol-lowering foods. Discover a keto approach that not only helps in achieving ketosis but also aids in maintaining healthy cholesterol levels.
Foods to eat
- Fatty Fish: Salmon, trout, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and fiber.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork.
- Eggs: A low-calorie protein source and versatile keto option.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for satiety.
- Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
- Full-Fat Dairy: Cheese, butter, and high-fat cream in moderation.
- Sugar-Free Beverages: Water, herbal tea, and black coffee.
- Sugar-Free Sweeteners: Stevia, erythritol, or monk fruit for keto-friendly sweetness.
✅ Tip
Foods not to eat
- High-Carb Foods: Grains, sugar, and starchy vegetables.
- Fruit: Limit high-sugar fruits to stay within carb limits.
- Processed Foods: Avoid processed snacks and foods with hidden carbs.
- Legumes: Beans, lentils, and chickpeas are high in carbs.
- High-Sugar Sauces: Avoid sugary condiments and dressings.
- Grain-Based Foods: Stay away from bread, pasta, and rice.
- Alcohol: Limit alcohol intake to support weight loss goals.
- Highly Processed Oils: Avoid vegetable and seed oils.
Main benefits
The Keto Meal Plan for Dieting utilizes a ketogenic approach to support weight loss goals. This plan emphasizes low-carb, high-fat foods to induce and maintain ketosis. By promoting fat utilization for energy, the plan may contribute to effective weight loss.
Additionally, it includes a variety of nutrient-dense foods to ensure balanced nutrition while adhering to a ketogenic lifestyle.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To manage cholesterol on a keto diet, focus on foods that support heart health while staying low-carb. Here are some suitable alternatives:
- Eggs might be replaced with chia seed pudding, offering omega-3 fatty acids and fiber.
- Spinach can be swapped with collard greens, providing a similar nutrient profile with additional benefits.
- Avocado may be exchanged for nuts and seeds to add healthy fats and protein.
- Olive oil could be varied with flaxseed oil, offering a different type of healthy fat.
- Salmon might be substituted with mackerel, providing omega-3 fatty acids and a rich flavor.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Snacks for lowering cholesterol on a keto diet include healthy fats and fiber:
- Almonds and a few berries
- Chia pudding made with almond milk
- Avocado with a sprinkle of chia seeds
- Olive tapenade with cucumber slices
- Sunflower seeds
- Brazil nuts
- Artichoke hearts drizzled with olive oil
What should I drink on this meal plan?
For someone following a Keto diet to lower cholesterol, water is essential. Green tea, known for its heart-healthy antioxidants, is a great choice. Bulletproof coffee, in moderation, can help manage cholesterol. Herbal teas, especially those like hibiscus, can be beneficial. Bone broth provides nourishing minerals without added carbs.
How to get even more nutrients?
Meal plan suggestion
Keto Meal Plan for Lowering Cholesterol
Day 1
- Breakfast: Scrambled eggs with spinach and avocado, cooked in olive oil
- Snack: A handful of walnuts
- Lunch: Grilled chicken salad with mixed greens, olives, and feta cheese, dressed with olive oil and lemon juice
- Snack: Celery sticks with almond butter
- Dinner: Baked salmon with a side of steamed broccoli and a small green salad
Calories: 1680 Fat: 135g Carbs: 33g Protein: 124g
Day 2
- Breakfast: Greek yogurt with a sprinkle of chia seeds and a few berries
- Snack: A small avocado
- Lunch: Tuna salad with leafy greens, cucumber, and olive oil
- Snack: A handful of pumpkin seeds
- Dinner: Grilled chicken with a side of roasted asparagus and mixed greens
Calories: 1440 Fat: 108g Carbs: 43g Protein: 112g
Day 3
- Breakfast: Omelette with mushrooms, spinach, and cheese
- Snack: A handful of macadamia nuts
- Lunch: Cobb salad with turkey, avocado, eggs, and blue cheese
- Snack: Sliced bell peppers with guacamole
- Dinner: Beef stir-fry with low-carb vegetables like bell peppers and zucchini, cooked in olive oil
Calories: 1650 Fat: 132g Carbs: 39g Protein: 109g
Day 4
- Breakfast: Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
- Snack: String cheese
- Lunch: Grilled shrimp over mixed greens with olive oil and lemon dressing
- Snack: Hard-boiled eggs
- Dinner: Pork tenderloin with a side of sautéed kale
Calories: 1220 Fat: 81g Carbs: 19g Protein: 103g
Day 5
- Breakfast: Full-fat cottage cheese with a few raspberries
- Snack: A small handful of olives
- Lunch: Turkey and cheese lettuce wraps with a side of cucumber slices
- Snack: A few slices of cheese
- Dinner: Lamb chops with a side of cauliflower mash
Calories: 1130 Fat: 80g Carbs: 21g Protein: 93g
Day 6
- Breakfast: Scrambled eggs with smoked salmon and a side of spinach
- Snack: A handful of pumpkin seeds
- Lunch: Grilled chicken with a side of mixed greens and avocado
- Snack: Bell pepper slices with cream cheese
- Dinner: Baked trout with a side of steamed asparagus
Calories: 1400 Fat: 105g Carbs: 25g Protein: 107g
Day 7
- Breakfast: Cheese omelette with a side of avocado
- Snack: A small handful of macadamia nuts
- Lunch: Spinach and goat cheese salad with grilled chicken
- Snack: Sliced cucumber
- Dinner: Beef steak with a side of roasted Brussels sprouts
Calories: 1430 Fat: 116g Carbs: 22g Protein: 98g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jan 26, 2024
- Updated on Nov 22, 2024