Meal Plan For Cholesterol

Written byListonic team

Updated on Nov 22, 2024

Looking to manage cholesterol through diet? Our 7-day meal plan for cholesterol focuses on heart-healthy foods. We'll guide you through nutritious meal choices and show you how to turn them into a convenient shopping list. Let's take a step towards a healthier heart!

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Lentils

Flaxseeds

Chia seeds

Beans

Baking goods

Whole grain pancake mix

Whole grain bread

Snacks & sweets

Almonds

Mixed nuts

Hummus

Honey

Meats

Chicken breasts

Turkey breast

Ground turkey

Fish & seafood

Salmon fillets

Shrimp

Cod

Dairy & eggs

Greek yogurt

Cottage cheese

Eggs

Spices & sauces

Olive oil

Chili seasonings

Fresh grocery

Mixed berries

Apples

Carrots

Broccoli

Avocado

Oranges

Lettuce

Tomatoes

Spinach

Bananas

Bell peppers

Sweet potatoes

Green beans

Pears

Pineapple

Onions

Mushrooms

Brussels sprouts

Asparagus

Plant based

Tofu

Meal plan overview

Looking to manage cholesterol through diet? Our 7-day meal plan for cholesterol focuses on heart-healthy foods. It's designed to help lower cholesterol levels and improve overall heart health.

Enjoy a variety of tasty, cholesterol-friendly meals that benefit your heart. It's a proactive approach to eating for a healthier heart.

Meal Plan For Cholesterol exemplary product

Foods to eat

Oats and Whole Grains: Choose oatmeal, whole wheat, barley, and quinoa for soluble fiber.
Fruits: Include apples, berries, citrus fruits, and pears for fiber and antioxidants.
Fatty Fish: Incorporate salmon, mackerel, and trout for omega-3 fatty acids.
Nuts and Seeds: Opt for almonds, walnuts, flaxseeds, and chia seeds for heart-healthy fats.
Vegetables: Enjoy a variety of colorful vegetables like broccoli, spinach, carrots, and bell peppers.
Beans and Legumes: Include lentils, chickpeas, black beans, and peas for plant-based protein and fiber.
Plant Sterols: Choose foods fortified with plant sterols, like certain margarines, for cholesterol management.
Olive Oil: Use olive oil as a primary cooking oil for monounsaturated fats.
Green Tea: Consider incorporating green tea for antioxidants that may benefit heart health.
Avocado: Enjoy avocados for monounsaturated fats and other heart-healthy nutrients.

✅Tip

Regularly consume fatty fish such as salmon or mackerel, which contain omega-3 fatty acids known to improve heart health.

Foods not to eat

Saturated and Trans Fats: Limit intake of red meat, full-fat dairy, and processed foods high in unhealthy fats.
High-Cholesterol Foods: Reduce consumption of organ meats, shellfish, and egg yolks.
Processed Meats: Minimize intake of bacon, sausages, and other processed meats high in saturated fat.
Excessive Added Sugars: Reduce intake of sugary beverages, candies, and desserts.
Refined Grains: Choose whole grains over refined options for better cholesterol control.
Fast Food: Minimize consumption of fast food, which is often high in unhealthy fats and cholesterol.
Hydrogenated Oils: Avoid foods containing partially hydrogenated oils, which contain trans fats.
Excessive Alcohol: Consume alcohol in moderation, or as recommended by a healthcare professional.
Excessive Caffeine: Limit caffeine intake, as excessive amounts may affect cholesterol levels.
Highly Processed Snacks: Opt for whole, unprocessed snacks over highly processed alternatives.

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Main benefits

The Meal Plan For Cholesterol is tailored to manage and lower cholesterol levels through dietary choices. This plan emphasizes heart-healthy fats, including those from avocados, nuts, and olive oil. Incorporating soluble fiber from oats, legumes, and fruits helps reduce cholesterol absorption. Omega-3 fatty acids from fatty fish further contribute to heart health. With an emphasis on whole grains, lean proteins, and antioxidant-rich foods, this meal plan supports overall cardiovascular well-being and helps individuals manage their cholesterol levels effectively.

Recommended nutrient breakdown

Protein: 16%

Fat: 22%

Carbs: 50%

Fiber: 7%

Other: 5%

How to budget on this meal plan

To budget this cholesterol-friendly meal plan, prioritize bulk purchases for items like oatmeal, brown rice, and quinoa. Choose seasonal fruits and vegetables for freshness and cost-effectiveness. Utilize versatile ingredients like chicken, eggs, and lentils in multiple dishes. Opt for store brands for basics like olive oil and whole grain bread. Plan meals to use perishables like salad greens and berries efficiently, reducing waste. Incorporate cost-effective protein sources like tofu and ground turkey, and buy nuts and seeds in bulk, storing them properly to maintain freshness.

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Extra tips

Snacks that help lower cholesterol and improve heart health:

Oats with almond milk and berries
Apple slices with a small amount of cheese
Whole grain crackers with tomato slices
Nuts, especially almonds and walnuts
Baked sweet potato wedges
Yogurt with flaxseeds and honey
Steamed edamame with a pinch of salt

When focusing on cholesterol, water remains a staple for overall health. Green tea can help reduce bad cholesterol levels. Soy milk is a heart-healthy alternative to cow's milk, rich in isoflavones which can help lower cholesterol. Pomegranate juice has antioxidants that can improve cholesterol profiles. Herbal teas, caffeine-free, support hydration without impacting cholesterol.

For managing cholesterol, focus on incorporating soluble fiber, which can help reduce the absorption of cholesterol into your bloodstream. Foods like oats, barley, and legumes are excellent sources. Emphasize eating lean proteins, such as chicken and plant-based alternatives, which do not contribute to cholesterol levels. Include healthy fats, particularly those rich in omega-3 fatty acids from fish and nuts, which can improve heart health by lowering triglycerides and boosting HDL (good) cholesterol.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with fresh blueberries and a sprinkle of flaxseeds
Lunch:Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Dinner:Baked salmon with quinoa and steamed broccoli
Calories🔥: 1700
Fat💧: 60g
Carbs🌾: 180g
Protein🥩: 105g

Day 2

Breakfast:Smoothie with spinach, banana, almond milk, and chia seeds
Lunch:Whole grain wrap with hummus, cucumber, and grated carrots
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 190g
Protein🥩: 100g

Day 3

Breakfast:Whole grain toast with avocado and a poached egg
Lunch:Lentil soup with a side of mixed greens salad
Dinner:Grilled turkey breast with sweet potato and green beans
Calories🔥: 1750
Fat💧: 62g
Carbs🌾: 185g
Protein🥩: 103g

Day 4

Breakfast:Greek yogurt with mixed nuts and honey
Lunch:Quinoa salad with chickpeas, bell peppers, and a lemon vinaigrette
Dinner:Baked cod with roasted asparagus and wild rice
Calories🔥: 1700
Fat💧: 58g
Carbs🌾: 180g
Protein🥩: 105g

Day 5

Breakfast:Scrambled eggs with spinach and mushrooms
Lunch:Turkey and avocado sandwich on whole grain bread
Dinner:Beef stir-fry with bell peppers, broccoli, and brown rice
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 190g
Protein🥩: 105g

Day 6

Breakfast:Berry and banana oat bran muffin
Lunch:Baked chicken with quinoa and steamed carrots
Dinner:Grilled shrimp with vegetable stir-fry and quinoa
Calories🔥: 1750
Fat💧: 60g
Carbs🌾: 185g
Protein🥩: 100g

Day 7

Breakfast:Whole grain cereal with skim milk and fresh strawberries
Lunch:Tuna salad with mixed greens and olive oil dressing
Dinner:Roast turkey with sweet potatoes and steamed Brussels sprouts
Calories🔥: 1700
Fat💧: 60g
Carbs🌾: 180g
Protein🥩: 105g

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Want to learn more?

Special diet for familial type II hyperlipoproteinemia

⚠️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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