Meal Plan For Lowering Cholesterol

Updated on Nov 22, 2024

Ready to take control of your cholesterol levels? Explore our 7-day meal plan designed to lower cholesterol and boost heart health. Plus, we'll guide you in turning these heart-healthy meals into a straightforward shopping list. Let's start this journey to better health!

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Lentils

Flaxseeds

Chia seeds

Whole grain pancake mix

Baking goods

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

Beans

Meal plan overview

Lowering cholesterol is key for heart health, and our 7-day meal plan is crafted for this purpose. It focuses on heart-healthy foods that are both delicious and beneficial.

This plan helps manage cholesterol levels and promotes overall well-being. It's a step towards a healthier heart and a healthier you.

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Foods to eat

Omega-3 Fatty Acids: Fatty fish (salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts.
Soluble Fiber: Oats, barley, beans, lentils, fruits, and vegetables for lowering LDL cholesterol.
Healthy Fats: Avocados, olive oil, nuts (almonds, walnuts), and seeds for heart health.
Fruits: Berries, apples, citrus fruits, and other fruits rich in antioxidants and fiber.
Vegetables: Broccoli, spinach, kale, and other leafy greens for vitamins and minerals.
Whole Grains: Brown rice, quinoa, whole wheat, and oats for fiber and nutrients.
Plant Sterols: Foods fortified with plant sterols or stanols to help lower cholesterol.
Lean Proteins: Skinless poultry, fish, tofu, and legumes for protein without excessive saturated fat.
Green Tea: Antioxidant-rich green tea may contribute to heart health.

✅Tip

Regularly include nuts like almonds and walnuts, which can help reduce bad cholesterol levels.

Foods not to eat

Saturated Fats: Limit red meat, full-fat dairy, and tropical oils (coconut oil, palm oil).
Trans Fats: Avoid partially hydrogenated oils found in many processed foods.
Highly Processed Foods: Minimize intake of processed snacks, baked goods, and fried foods.
Excessive Sugar: Limit added sugars found in sugary beverages and desserts.
Refined Grains: Choose whole grains over refined options for better heart health.
Excessive Alcohol: Limit alcohol intake to moderate levels for heart health benefits.
Full-Fat Dairy: Opt for low-fat or fat-free dairy products to reduce saturated fat intake.
High-Sodium Foods: Reduce intake of high-sodium foods to support overall heart health.
Processed Meats: Limit processed meats like sausages and bacon due to their high sodium and saturated fat content.

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Main benefits

The Meal Plan For Lowering Cholesterol is designed to promote heart health by incorporating foods that help manage cholesterol levels. This meal plan focuses on heart-healthy fats, such as those found in avocados, nuts, and olive oil, which may contribute to lowering bad cholesterol. The inclusion of soluble fiber from oats, beans, and fruits helps lower cholesterol by reducing absorption in the bloodstream. Omega-3 fatty acids from fatty fish offer additional heart benefits. By emphasizing whole grains, lean proteins, and antioxidant-rich fruits and vegetables, this meal plan supports overall cardiovascular well-being. Portion control and mindful eating further contribute to maintaining healthy cholesterol levels.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 45%

Fiber: 8%

Other: 2%

How to budget on this meal plan

To budget a cholesterol-lowering meal plan, focus on whole grains, lean proteins, and fresh produce. Buy oats, brown rice, and whole grain bread in bulk. Opt for seasonal fruits and vegetables like carrots, tomatoes, and green beans. Use eggs, chicken breast, and ground turkey as cost-effective protein sources, and reserve salmon and cod for occasional meals. Incorporate nuts, seeds, and legumes like lentils and chickpeas for affordable, heart-healthy options. Make homemade hummus and salad dressings to save costs. Limit expensive items like avocados and specialty cheeses, and choose generic brands when available.

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Extra tips

Cholesterol-lowering snacks:

Oatmeal with fresh berries
Apple slices with almond butter
Walnuts and grapes
Whole grain crackers with avocado
Carrots and hummus
Oranges and almonds
Popcorn (air-popped, unsalted)

To lower cholesterol, water should be the main beverage. Green tea can help reduce bad cholesterol levels. Skim milk provides calcium without the fat. Fresh vegetable juices offer nutrients without unhealthy fats. Soy milk is a great alternative to dairy, beneficial for reducing LDL cholesterol.

When aiming to lower cholesterol, dietary adjustments can have a significant impact. Incorporate plenty of soluble fiber from oats, legumes, and fruits like apples and pears, which can help reduce cholesterol levels. Choose proteins that are low in saturated fat, such as chicken, turkey, and plant-based proteins, to avoid contributing to cholesterol. Include sources of healthy fats, like omega-3 fatty acids found in fish and flaxseeds, which are beneficial for heart health.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with almonds and berries
Snack:Apple slices
Lunch:Grilled chicken salad with olive oil dressing
Snack:Carrot sticks with hummus
Dinner:Baked salmon with steamed broccoli and quinoa
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 150g
Protein🥩: 110g

Day 2

Breakfast:Whole grain toast with avocado
Snack:Orange
Lunch:Turkey wrap with lettuce and tomato
Snack:Greek yogurt with honey
Dinner:Grilled shrimp with mixed vegetables and brown rice
Calories🔥: 1750
Fat💧: 60g
Carbs🌾: 155g
Protein🥩: 105g

Day 3

Breakfast:Smoothie with spinach, banana, and flaxseeds
Snack:Handful of walnuts
Lunch:Lentil soup with a side salad
Snack:Sliced bell peppers
Dinner:Baked chicken breast with sweet potato and green beans
Calories🔥: 1850
Fat💧: 63g
Carbs🌾: 160g
Protein🥩: 115g

Day 4

Breakfast:Scrambled eggs with tomatoes and spinach
Snack:Pear
Lunch:Quinoa salad with mixed vegetables
Snack:Almonds
Dinner:Grilled tofu with stir-fried vegetables
Calories🔥: 1700
Fat💧: 58g
Carbs🌾: 145g
Protein🥩: 100g

Day 5

Breakfast:Greek yogurt with mixed berries and chia seeds
Snack:Banana
Lunch:Grilled salmon salad with mixed greens
Snack:Cottage cheese with pineapple
Dinner:Turkey chili with beans and vegetables
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 150g
Protein🥩: 110g

Day 6

Breakfast:Omelet with mushrooms and peppers
Snack:Apple
Lunch:Whole grain sandwich with lean meat and veggies
Snack:Mixed nuts
Dinner:Baked cod with roasted Brussels sprouts and quinoa
Calories🔥: 1750
Fat💧: 60g
Carbs🌾: 150g
Protein🥩: 105g

Day 7

Breakfast:Whole grain pancakes with fresh fruit
Snack:Orange
Lunch:Vegetable stir-fry with tofu and brown rice
Snack:Greek yogurt
Dinner:Grilled chicken with asparagus and sweet potato
Calories🔥: 1800
Fat💧: 62g
Carbs🌾: 155g
Protein🥩: 108g

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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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