One day meal plan for cholesterol

Written byListonic team

Updated on Nov 22, 2024

This one-day meal plan for cholesterol was planned with one very important feature in mind: foods to help lower cholesterol. Fruits and vegetables, with their high amount of fiber, will team up with whole grains and healthy fats in this diet to balance or reduce bad cholesterol while increasing the good cholesterol. It is about the indulging in delicious and full-of-flavor food and making heart-healthy eating a real pleasure.

Meal plan grocery list

Fresh grocery

Avocado

Strawberries

Blueberries

Raspberries

Lettuce

Spinach

Arugula

Apples

Asparagus

Dry goods

Whole grain bread

Lentils

Quinoa

Meats

Turkey breast

Spices & sauces

Olive oil

Plant based

Almond butter

Meal plan overview

Unlock the One Day Meal Plan for Cholesterol to learn all about how to eat your way toward a much healthier heart. This is one meal plan specifically tailored to the managing and lowering of cholesterol through very particular meals.

We have a balance in each and every meal, ensuring that you take only that food which will be beneficial for your cholesterol. Be it a nutrient-rich breakfast or a whole-food dinner, every meal acts as an opportunity to support your heart health.

One day 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

Include a serving of red grapes, as they contain resveratrol, which can help reduce LDL cholesterol.

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.

Join 20M+ smart shoppers worldwide

Main benefits

The One Day Meal Plan For Cholesterol is personalized, keeping in consideration the aim of the management and reduction of cholesterol through dietary intake. In this meal plan, heart-healthy fats include those from avocados, nuts, and olive oil. Soluble fiber helps to move the cholesterol down the digestive tract and out of the body while reducing its absorption from oats, legumes, and fruits.

Omega-3 fatty acids present in these sources of fatty fish go a long way to help the health of the heart. It harps on whole grains, lean proteins, antioxidant-rich foods that maintain overall cardiovascular health and keep cholesterol under control.

Recommended nutrient breakdown

Protein: 10%

Fat: 39%

Carbs: 47%

Fiber: 2%

Other: 2%

How to budget on this meal plan

Buying whole grain bread in bulk on sale and freezing is a great cost-saving tactic. Avocados and berries are often on sale when in season. Lentils are a great source of protein and fiber and can be much cheaper if bought in bulk. You can make your nut butter yourself at home; this is healthier and cheaper than store-bought versions.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Cholesterol-lowering snacks emphasize soluble fiber and healthy fats:

Oatmeal with sliced almonds
Apple with peanut butter
Whole grain crackers with avocado
Chia pudding with berries
Walnuts or almonds
Edamame beans
Carrot and cucumber sticks with hummus

Among the drinks that particularly help with cholesterol management, green tea helps lower levels of bad cholesterol, while red wine in moderation contains resveratrol, a heart-healthy component. Soy milk is one of the plant-based alternatives that offers low levels of cholesterol in lieu of dairy. Pomegranate juice is full of antioxidants, while water can help with metabolic health and hydration across the board.

What is most important in terms of maintaining levels of cholesterol? Predictably, the type of fat is. The fat found in olive oil, avocados, and nuts raises your HDL or good cholesterol that keeps your LDL, or bad cholesterol, down. Foods with soluble fiber, like oats, apples, and beans, block the absorption of cholesterol into the bloodstream. Lean proteins are essential. Trans fats in processed foods should be avoided along with foods containing excessive saturated fat.

Meal plan suggestion

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!