Low-carb meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

The Low-Carb meal plan for lowering cholesterol focuses on foods that help in reducing cholesterol levels, such as fiber-rich vegetables and healthy fats, while maintaining a low carbohydrate intake. This diet supports heart health by combining the benefits of a low-carb approach with cholesterol-lowering food choices.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Feta cheese

Fresh grocery

Spinach

Tomatoes

Mushrooms

Mixed greens

Avocado

Berries

Cucumber

Cherry tomatoes

Apples

Asparagus

Fish & seafood

Salmon

Tuna

Shrimp

Smoked salmon

Meats

Chicken breast

Plant based

Tofu

Almond milk

Flaxseeds

Chia seeds

Almond butter

Dry goods

Quinoa

Walnuts

Spices & sauces

Olive oil

Meal plan overview

Target cholesterol levels effectively with the Low-carb meal plan for lowering cholesterol. This plan combines low carb eating with foods known to improve heart health.

Emphasizing healthy fats, lean proteins, and high-fiber foods, it’s a heart-friendly approach to dieting.

Low-carb meal plan for lowering cholesterol exemplary product

Foods to eat

High-Fiber Vegetables: Such as leafy greens, broccoli, and cauliflower to help lower LDL cholesterol.
Lean Proteins: Chicken, turkey, and fish to reduce saturated fat intake.
Healthy Fats: Olive oil, avocados, and nuts for heart health.
Low-Carb Fruits: Berries and avocados, which are high in fiber and healthy fats.
Whole Dairy or Alternatives: Greek yogurt and cheese in moderation.
Nuts and Seeds: Almonds, walnuts, and flaxseeds for good cholesterol.
Plenty of Water: Essential for overall health and metabolism.
Herbal Teas: Green tea can have cholesterol-lowering effects.

✅Tip

Incorporate plenty of avocados into your meals, as they are high in healthy fats that can help lower LDL cholesterol levels.

Foods not to eat

Trans Fats: Found in processed foods and baked goods.
Saturated Fats: High-fat cuts of meat and full-fat dairy products.
Fried Foods: Typically high in unhealthy fats.
Refined Carbohydrates: White bread and pasta, which lack fiber.
Sugary Snacks: Candies and sweet desserts.
High-Sodium Foods: Can contribute to increased blood pressure.
Alcohol: Limit intake as it can affect cholesterol levels.
Processed Snacks: Often high in unhealthy fats and additives.

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Main benefits

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Eggs, spinach, and salmon are great staples that can be bought in bulk. Opt for Greek yogurt and cottage cheese in larger containers for savings. Avocado and olive oil are heart-healthy fats that can be used in various dishes. Buy seasonal fruits and vegetables for freshness and better prices. Homemade dressings and dips can be more cost-effective and healthier.

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Lower cholesterol naturally with these choices:

zucchini

soybeans

almonds

Extra tips

Lower cholesterol with these healthy low-carb snacks:

Sliced avocados with lime juice
Walnuts or almonds
Salmon salad on cucumber slices
Black bean dip with vegetable sticks
Oat bran muffins (low sugar)
Chia pudding with almond milk
Flaxseed crackers with cheese

In a low-carb diet for lowering cholesterol, water is the best drink for overall health. Green tea can help with metabolism and has heart-healthy benefits. Herbal teas, especially those with cholesterol-lowering properties like hibiscus, are good choices. Black coffee, enjoyed in moderation, can fit into this diet, and vegetable juices, high in fiber and low in sugar, are also excellent options.

Lowering cholesterol on a low-carb diet means focusing on healthy fats that can help manage lipid levels. Include plenty of omega-3 fatty acids from fish like salmon and mackerel, which are known to improve heart health. Avocados and nuts provide monounsaturated fats, which are beneficial for lowering bad cholesterol levels. Soluble fiber from low-carb sources like flaxseeds and chia seeds can also help reduce cholesterol absorption.

Meal plan suggestion

Day 1

Breakfast: Omelette with spinach, tomatoes, and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 15g)
Lunch: Grilled salmon salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
Dinner: Baked chicken breast with steamed broccoli and cauliflower (calories: 350, protein: 30g, carbs: 10g, fat: 15g)

Day 2

Breakfast: Greek yogurt with a sprinkle of flaxseeds and berries (calories: 200, protein: 15g, carbs: 10g, fat: 10g)
Lunch: Tuna and avocado salad with a lemon-olive oil dressing (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
Snack: Sliced cucumber with hummus (calories: 100, protein: 3g, carbs: 8g, fat: 5g)
Dinner: Stir-fried tofu with mixed vegetables (calories: 300, protein: 18g, carbs: 15g, fat: 15g)

Day 3

Breakfast: Chia seed pudding made with almond milk (calories: 250, protein: 6g, carbs: 15g, fat: 15g)
Lunch: Quinoa salad with cherry tomatoes, cucumber, and feta cheese (calories: 320, protein: 10g, carbs: 30g, fat: 15g)
Snack: A medium apple with a tablespoon of almond butter (calories: 150, protein: 2g, carbs: 20g, fat: 8g)
Dinner: Grilled shrimp with asparagus and a side of mixed greens (calories: 350, protein: 25g, carbs: 10g, fat: 20g)

Day 4

Breakfast: Scrambled eggs with smoked salmon (calories: 300, protein: 25g, carbs: 2g, fat: 20g)
Lunch: Chicken Caesar salad with avocado (no croutons) (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 6g, fat: 18g)
Dinner: Baked cod with a side of roasted Brussels sprouts (calories: 350, protein: 30g, carbs: 10g, fat: 15g)

Day 5

Breakfast: Protein shake with unsweetened almond milk and a handful of spinach (calories: 200, protein: 20g, carbs: 6g, fat: 10g)
Lunch: Mixed bean salad with olive oil and herbs (calories: 300, protein: 15g, carbs: 20g, fat: 10g)
Snack: Cottage cheese with sliced tomatoes (calories: 150, protein: 14g, carbs: 5g, fat: 7g)
Dinner: Vegetable stir-fry with tempeh (calories: 300, protein: 18g, carbs: 15g, fat: 15g)

Day 6

Breakfast: Avocado toast on low-carb bread (calories: 250, protein: 10g, carbs: 15g, fat: 18g)
Lunch: Roast beef slices with a side of kale salad (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: Bell pepper strips with a small serving of guacamole (calories: 100, protein: 2g, carbs: 8g, fat: 7g)
Dinner: Grilled lamb chops with steamed green beans (calories: 400, protein: 35g, carbs: 10g, fat: 25g)

Day 7

Breakfast: Coconut yogurt with a handful of raspberries (calories: 200, protein: 3g, carbs: 10g, fat: 15g)
Lunch: Spinach and goat cheese salad with a balsamic dressing (calories: 300, protein: 12g, carbs: 10g, fat: 20g)
Snack: A few slices of cheese and pear (calories: 150, protein: 8g, carbs: 12g, fat: 8g)
Dinner: Herb-roasted chicken with a side of roasted eggplant (calories: 400, protein: 40g, carbs: 15g, fat: 20g)

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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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