Mediterranean meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

Targeted at heart health, the Mediterranean meal plan for lowering cholesterol is a strategic approach to eating. It leverages the Mediterranean diet's natural cholesterol-lowering foods.

Emphasizing olive oil, nuts, fatty fish, and whole grains, this plan is ideal for anyone seeking to improve their cholesterol levels and overall heart health.

Meal plan grocery list

Dry goods

Oatmeal

Brown rice

Quinoa

Flaxseed

Chia seeds

Baking goods

Paleo pancake mix

Snacks & sweets

Almonds

Sliced almonds

Mixed nuts

Almond butter

Hummus

Meats

Chicken breast

Turkey

Beef stew meat

Pork chops

Fish & seafood

Mackerel

Salmon

Shrimp

Cod

Fresh grocery

Blueberries

Avocado

Cherry tomatoes

Apple

Spinach

Kale

Beetroot

Carrots

Asparagus

Sweet potato

Mixed berries

Lettuce

Brussels sprouts

Tomatoes

Onions

Green peppers

Cucumber

Bell peppers

Banana

Celery

Cauliflower

Green beans

Plant based

Almond milk

Coconut milk

Meal plan overview

Targeted at heart health, the Mediterranean meal plan for lowering cholesterol is a strategic approach to eating. It leverages the Mediterranean diet's natural cholesterol-lowering foods.

Emphasizing olive oil, nuts, fatty fish, and whole grains, this plan is ideal for anyone seeking to improve their cholesterol levels and overall heart health.

Mediterranean meal plan for lowering cholesterol exemplary product

Foods to eat

High-Fiber Foods: Whole grains, fruits, and vegetables to help lower cholesterol.
Healthy Fats: Olive oil, avocados, and nuts for heart health.
Omega-3 Rich Fish: Salmon, mackerel, and sardines for good cholesterol.
Nuts and Seeds: Almonds, walnuts, and flaxseeds.
Legumes: Beans, lentils, and chickpeas for plant-based protein and fiber.
Fruits: Particularly berries and apples for their antioxidant properties.
Vegetables: Especially leafy greens and tomatoes.
Herbal Teas: Green tea is known for its cholesterol-lowering effects.

✅Tip

Snack on almonds, walnuts, or pistachios instead of processed snacks to increase intake of heart-healthy fats and fiber.

Foods not to eat

High-Fat Meats: Such as sausages and fatty cuts of beef.
Full-Fat Dairy: Cream and butter in excess.
Processed and Fried Foods: High in trans fats and unhealthy oils.
Refined Grains: White bread and pasta which lack fiber.
High-Sugar Foods: Candies, cakes, and sugary drinks.
Excess Salt: To avoid raising blood pressure.
Alcohol: In excess can negatively impact cholesterol levels.
Trans Fats: Found in some processed snacks and baked goods.

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Main benefits

The Mediterranean meal plan for lowering cholesterol is specifically designed to improve heart health by focusing on foods that positively impact cholesterol levels. It includes healthy fats from olive oil and nuts, which are known to reduce LDL (bad) cholesterol. The diet is rich in fruits, vegetables, and whole grains, providing soluble fiber that helps in lowering cholesterol absorption. Fish and poultry are included as lean protein sources, while red meat is limited. This plan not only helps in managing cholesterol levels but also contributes to overall cardiovascular health and well-being, following the heart-healthy principles of the Mediterranean diet.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Oatmeal, almond milk, and sliced almonds are heart-healthy choices that can be more affordable in bulk. Chicken breast and salmon fillet are good protein sources that can be bought in larger quantities. Seasonal vegetables like broccoli and spinach offer better value. Making your own hummus and using olive oil sparingly can also help in managing the budget.

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Extra tips

These snacks are heart-healthy and great for lowering cholesterol:

Oatmeal with sliced almonds and berries
Walnuts and dark chocolate pieces
Whole grain toast with avocado
Baked apple with cinnamon and a dollop of Greek yogurt
Edamame beans
Carrot sticks with bean dip
Fresh figs with ricotta cheese

To lower cholesterol on the Mediterranean diet, water should be the mainstay for hydration, green tea can help with its cholesterol-lowering properties, herbal teas are a good caffeine-free option, vegetable juices enrich the diet with antioxidants, and red wine should be consumed in moderation.

For lowering cholesterol, the Mediterranean diet naturally incorporates many cholesterol-lowering foods. Foods rich in soluble fiber, such as oats and legumes, can help reduce the absorption of cholesterol into the bloodstream. Nuts and seeds, along with fatty fish like salmon, provide omega-3 fatty acids that improve heart health by reducing triglycerides and lowering blood pressure.

Meal plan suggestion

Day 1

Breakfast: Oatmeal with almond milk, topped with sliced almonds and blueberries (calories: 300, protein: 8g, carbs: 40g, fat: 12g)
Lunch: Grilled chicken salad with avocado, cherry tomatoes, and olive oil dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: Apple slices with almond butter (calories: 200, protein: 4g, carbs: 25g, fat: 10g)
Dinner: Baked salmon with a side of steamed broccoli and quinoa (calories: 450, protein: 35g, carbs: 25g, fat: 20g)

Day 2

Breakfast: Smoothie with spinach, avocado, coconut milk, and flaxseed (calories: 280, protein: 5g, carbs: 20g, fat: 20g)
Lunch: Turkey and vegetable stir-fry with a side of brown rice (calories: 380, protein: 30g, carbs: 40g, fat: 12g)
Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
Dinner: Grilled shrimp with a mixed green salad (calories: 360, protein: 25g, carbs: 15g, fat: 20g)

Day 3

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 18g)
Lunch: Baked chicken breast with a kale and beetroot salad (calories: 350, protein: 35g, carbs: 15g, fat: 15g)
Snack: Carrot sticks with hummus (calories: 150, protein: 3g, carbs: 15g, fat: 8g)
Dinner: Grilled mackerel with a side of asparagus and sweet potato (calories: 400, protein: 30g, carbs: 30g, fat: 20g)

Day 4

Breakfast: Chia seed pudding made with almond milk and topped with mixed berries (calories: 300, protein: 6g, carbs: 25g, fat: 18g)
Lunch: Avocado and turkey lettuce wraps (calories: 320, protein: 25g, carbs: 12g, fat: 18g)
Snack: A small serving of berries and a few almonds (calories: 150, protein: 3g, carbs: 15g, fat: 9g)
Dinner: Beef stew with a variety of vegetables (calories: 450, protein: 35g, carbs: 20g, fat: 25g)

Day 5

Breakfast: Omelette with tomatoes, onions, and green peppers (calories: 300, protein: 20g, carbs: 10g, fat: 18g)
Lunch: Grilled salmon with a side of roasted Brussels sprouts and quinoa (calories: 400, protein: 35g, carbs: 30g, fat: 18g)
Snack: Sliced cucumber and bell peppers (calories: 100, protein: 2g, carbs: 20g, fat: 1g)
Dinner: Roasted chicken with a side of steamed vegetables (calories: 380, protein: 40g, carbs: 15g, fat: 18g)

Day 6

Breakfast: Paleo pancakes with a drizzle of honey and a side of fruit (calories: 350, protein: 10g, carbs: 35g, fat: 15g)
Lunch: Shrimp and avocado salad with olive oil and lemon dressing (calories: 360, protein: 25g, carbs: 15g, fat: 22g)
Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
Dinner: Grilled pork chop with a side of sautéed spinach and mushrooms (calories: 400, protein: 35g, carbs: 10g, fat: 25g)

Day 7

Breakfast: Smoothie bowl with kale, almond milk, banana, and a scoop of protein powder (calories: 350, protein: 10g, carbs: 20g, fat: 25g)
Lunch: Chicken and vegetable skewers with a side of mixed greens (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: Celery sticks with almond butter (calories: 150, protein: 4g, carbs: 5g, fat: 12g)
Dinner: Baked cod with a side of roasted cauliflower and green beans (calories: 400, protein: 35g, carbs: 15g, fat: 20g)

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️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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