Keto meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

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

Dairy & eggs

Eggs

Feta cheese

Cream cheese

Greek yogurt

Cottage cheese

String cheese

Meats

Chicken breasts

Ground beef

Turkey slices

Lamb chops

Pork tenderloin

Salmon

Shrimp

Trout

Fish & seafood

Tuna

Smoked salmon

Fresh grocery

Spinach

Avocado

Lettuce

Bell peppers

Brussels sprouts

Celery

Broccoli

Berries

Cucumber

Kale

Cauliflower

Asparagus

Mushrooms

Strawberries

Plant based

Almond butter

Chia seeds

Almond milk

Pumpkin seeds

Walnuts

Macadamia nuts

Spices & sauces

Olive oil

Lemon

Snacks & sweets

Olives

Cheese slices

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.

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Foods to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in monounsaturated fats that may help improve cholesterol levels.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for heart-healthy fats.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Herbs and Spices: Use garlic, turmeric, and ginger for flavor with potential cardiovascular benefits.

✅Tip

Choose healthy fats like olive oil and avocados over saturated fats to help improve lipid profiles.

Foods not to eat

Processed Meats: Minimize intake of processed sausages, hot dogs, and deli meats.
Fried Foods: Avoid fried and greasy options for heart health.
Excessive Saturated Fats: Limit foods high in saturated fats like fatty cuts of meat and full-fat dairy.
High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.
Highly Processed Oils: Limit use of vegetable and seed oils; choose heart-healthy alternatives.
White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.
Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.
Alcohol: Consume alcohol in moderation, if at all, for heart health.

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Main benefits

The Keto Meal Plan for Lowering Cholesterol utilizes a ketogenic approach to manage cholesterol levels. This plan emphasizes heart-healthy fats, lean proteins, and low-carb vegetables to support cardiovascular health. By incorporating foods that contribute to improved lipid profiles, the plan aims to promote cholesterol management within the context of a ketogenic diet.

Recommended nutrient breakdown

Protein: 16%

Fat: 69%

Carbs: 10%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on buying eggs, spinach, and avocado in bulk, as they are keto staples. Olive oil and nuts like walnuts and macadamia can be more economical in larger sizes. Consider purchasing chicken breasts and salmon in bulk when on sale. Berries, although keto-friendly, can be expensive, so opt for frozen varieties or buy them in season. Greek yogurt and cottage cheese are often cheaper in larger containers.

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Extra tips

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

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.

Implementing a keto diet for lowering cholesterol focuses on selecting heart-healthy fats. Replace saturated fats with unsaturated fats found in foods like fish, nuts, and olive oil to help improve your cholesterol profile. Include plenty of leafy greens and other non-starchy vegetables for fiber, which can also help manage cholesterol levels. Always monitor your health with regular check-ups to ensure the diet aligns well with your cholesterol management goals.

Meal plan suggestion

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

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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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