Mexican meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

The Mexican meal plan for lowering cholesterol focuses on heart-healthy ingredients. It includes high-fiber foods like beans and whole grains, lean proteins, and healthy fats. Traditional Mexican dishes are adapted to include these cholesterol-lowering foods, making the diet both effective and enjoyable.

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Lentils

Black beans

Granola

Corn tortillas

Dairy & eggs

Greek yogurt

Almond milk

Fish & seafood

Cod

Fresh grocery

Fresh berries

Cabbage

Avocado

Various vegetables

Lettuce

Tomato

Tropical fruits

Bakery

Whole grain bread

Whole grain wraps

Meats

Turkey or chicken breast

Plant based

Chia seeds

Tofu

Meal plan overview

Embark on a heart-healthy culinary journey with the Mexican meal plan for lowering cholesterol. This plan incorporates cholesterol-friendly Mexican dishes, emphasizing ingredients rich in fiber and healthy fats.

Featuring a variety of beans, avocados, and lean proteins, it's a delicious and effective way to maintain healthy cholesterol levels with the vibrant flavors of Mexico.

Mexican meal plan for lowering cholesterol exemplary product

Foods to eat

Whole Grains: Whole wheat tortillas, brown rice, and quinoa for fiber.
Lean Proteins: Skinless chicken, fish, and plant-based proteins like beans and lentils.
Vegetables: A wide range of colorful vegetables, especially leafy greens.
Fruits: Berries, apples, and pears for fiber and antioxidants.
Healthy Fats: Avocado, nuts, and olive oil instead of saturated fats.
Legumes: Black beans, pinto beans, and chickpeas for plant-based protein.
Low-Fat Dairy: Cheese and yogurt in moderation.
Herbs and Spices: Use garlic, cilantro, and chili to flavor dishes.

✅Tip

Incorporate avocados into dishes as a healthy source of monounsaturated fats, which can help lower LDL cholesterol levels.

Foods not to eat

Saturated Fats: Limit red meat and high-fat dairy products.
Fried Foods: Fried tacos, chips, and other fried items high in unhealthy fats.
Refined Carbohydrates: White bread, regular pasta, and sugary cereals.
High-Sugar Foods: Limit traditional Mexican sweets and desserts.
Processed Foods: Canned refried beans and pre-made salsa with added preservatives.
Full-Fat Dairy: High-fat cheeses and sour cream.
Alcohol: Can affect cholesterol levels.
High-Sodium Foods: Processed snacks and canned products with added salt.

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Main benefits

The Mexican meal plan for lowering cholesterol focuses on heart-healthy ingredients. It includes high-fiber foods like beans and whole grains, lean proteins, and healthy fats from sources like avocados and nuts. Traditional Mexican dishes are adapted to include these cholesterol-lowering foods, making the diet both effective and enjoyable.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Bulk-buy staples like oatmeal, quinoa, and black beans. Fresh berries can be expensive, so consider frozen options or buy them when in season. Utilize corn tortillas as a versatile and affordable base for many dishes. Homemade granola and hummus can be cheaper and healthier alternatives to store-bought versions. For protein, choose lean meats like turkey or chicken breast and incorporate fish like cod for variety. Plan meals around seasonal vegetables to keep costs down.

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Extra tips

Promote heart health and lower cholesterol levels with these 7 nutritious Mexican-style snacks:

Oatmeal topped with sliced banana and cinnamon
Chia seed pudding with mango puree
Whole grain crackers with avocado and tomato slices
Steamed broccoli florets with salsa verde
Grilled fish tacos with cabbage slaw
Quinoa salad with black beans, corn, and cilantro
Almond and walnut trail mix

If you're aiming to lower cholesterol with a Mexican style diet, beverage choices should be heart-healthy. Water is essential and can be enjoyed with a splash of lime. Herbal teas, especially green tea, can be beneficial for heart health. Aguas frescas made with antioxidant-rich fruits like berries are a good choice, but keep the sugar low. Avoid sugary and high-fat drinks, and enjoy coffee in moderation without heavy creams.

To lower cholesterol with a Mexican flair, focus on fiber-rich foods like oatmeal or whole-grain tortillas, which can help reduce cholesterol absorption. Beans and legumes, integral to Mexican cuisine, also contribute to a heart-healthy diet. For fats, rely on the mono-unsaturated fats found in avocados and use olive oil for cooking, blending traditional Mediterranean and Mexican approaches.

Meal plan suggestion

Day 1

Breakfast: Oatmeal with almond milk, topped with fresh berries and a sprinkle of chia seeds (calories: 300, protein: 10g, carbs: 45g, fat: 8g)
Lunch: Grilled fish tacos with cabbage slaw, served in corn tortillas (calories: 350, protein: 25g, carbs: 35g, fat: 10g)
Snack: Fresh vegetable sticks with guacamole (calories: 150, protein: 3g, carbs: 15g, fat: 10g)
Dinner: Chicken fajitas with bell peppers and onions, served with whole wheat tortillas (calories: 400, protein: 30g, carbs: 35g, fat: 15g)

Day 2

Breakfast: Greek yogurt with granola and mixed tropical fruits (calories: 300, protein: 15g, carbs: 40g, fat: 8g)
Lunch: Quinoa and black bean stuffed bell peppers (calories: 400, protein: 15g, carbs: 50g, fat: 12g)
Snack: A small handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Baked cod with a salsa verde topping, served with steamed vegetables (calories: 400, protein: 30g, carbs: 20g, fat: 18g)

Day 3

Breakfast: Whole grain toast with avocado and a side of scrambled eggs (calories: 350, protein: 20g, carbs: 30g, fat: 18g)
Lunch: Lentil soup with vegetables, served with a side of whole grain bread (calories: 350, protein: 18g, carbs: 45g, fat: 10g)
Snack: Fresh fruit salad with a squeeze of lime (calories: 120, protein: 2g, carbs: 30g, fat: 0.5g)
Dinner: Grilled vegetable and black bean enchiladas topped with a light tomato sauce (calories: 400, protein: 15g, carbs: 55g, fat: 12g)

Day 4

Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder (calories: 280, protein: 20g, carbs: 40g, fat: 5g)
Lunch: Turkey or chicken wrap with whole wheat tortilla, lettuce, tomato, and avocado (calories: 350, protein: 25g, carbs: 35g, fat: 12g)
Snack: A piece of fresh fruit (like an apple or pear) (calories: 100, protein: 0.5g, carbs: 25g, fat: 0.2g)
Dinner: Tofu and vegetable stir-fry with a side of brown rice (calories: 400, protein: 15g, carbs: 50g, fat: 15g)

Day 5

Breakfast: Scrambled eggs with tomatoes, onions, and jalapeños, served with a whole grain tortilla (calories: 300, protein: 20g, carbs: 25g, fat: 12g)
Lunch: Tuna salad with mixed greens, olives, and a citrus vinaigrette (calories: 350, protein: 30g, carbs: 15g, fat: 18g)
Snack: A small bowl of melon or pineapple (calories: 80, protein: 1g, carbs: 20g, fat: 0.5g)
Dinner: Shrimp ceviche with avocado, served with whole grain tostadas (calories: 400, protein: 25g, carbs: 35g, fat: 18g)

Day 6

Breakfast: Chia seed pudding made with coconut milk and topped with kiwi (calories: 250, protein: 5g, carbs: 25g, fat: 12g)
Lunch: Grilled chicken or fish salad with mixed greens and a lime-cilantro dressing (calories: 350, protein: 25g, carbs: 20g, fat: 18g)
Snack: A handful of roasted nuts or seeds (calories: 180, protein: 5g, carbs: 8g, fat: 15g)
Dinner: Roasted vegetable tacos with whole grain tortillas and a side of pico de gallo (calories: 400, protein: 10g, carbs: 50g, fat: 18g)

Day 7

Breakfast: Whole grain cereal with almond milk and fresh berries (calories: 280, protein: 8g, carbs: 50g, fat: 6g)
Lunch: Black bean and corn salad with a side of steamed vegetables (calories: 350, protein: 15g, carbs: 50g, fat: 10g)
Snack: Sliced bell peppers with hummus (calories: 150, protein: 6g, carbs: 20g, fat: 6g)
Dinner: Baked chicken with a mole sauce (use in moderation), served with quinoa (calories: 450, protein: 35g, carbs: 40g, fat: 18g)

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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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