Paleo meal plan for lowering cholesterol

Addressing cardiovascular health, the Paleo meal plan for lowering cholesterol includes foods known to support healthy lipid levels. It emphasizes lean proteins, healthy fats, and plenty of fruits and vegetables.

This plan combines Paleo eating with heart-healthy choices. It’s about managing cholesterol levels naturally through diet.

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Meal plan grocery list

Almond milk

Oatmeal

Sliced almonds

Blueberries

Chicken breast

Avocado

Cherry tomatoes

Olive oil

Broccoli

Quinoa

Spinach

Coconut milk

Flaxseed

Turkey

Brown rice

Walnuts

Shrimp

Mixed greens

Mushrooms

Kale

Beetroot

Carrots

Hummus

Asparagus

Sweet potato

Chia seeds

Mixed berries

Lettuce

Beef

Tomatoes

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Meal plan overview

Turn to ""Paleo Meal Plan for Lowering Cholesterol"" for a heart-healthy approach to eating.

For two weeks, indulge in meals that are both Paleo-compliant and beneficial for maintaining healthy cholesterol levels. This plan is a balanced blend of nutritious, cholesterol-conscious foods, perfect for a heart-friendly lifestyle.

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Foods to eat

High-Protein Foods: Meat, poultry, and fish for muscle maintenance and satiety.
Low-Carb Vegetables: Leafy greens, cucumbers, and bell peppers for essential nutrients with minimal carbs.
Healthy Fats: Olive oil, coconut oil, and avocados for energy and satiety.
Nuts and Seeds: In moderation; almonds, walnuts, and flaxseeds.
Eggs: A versatile, low-carb protein source.
Fatty Fish: Such as salmon and mackerel for omega-3 fatty acids.
Herbs and Spices: To add flavor without carbs.
Water and Herbal Teas: For hydration without adding carbs.

✅ Tip

Swap traditional grains for lower-carb alternatives like cauliflower rice or spiralized vegetables to keep carb intake in check.

Foods not to eat

High-Carb Fruits: Bananas, apples, and oranges.
Starchy Vegetables: Potatoes, corn, and peas.
Sweeteners: Honey, maple syrup, and agave nectar.
Grains: Bread, pasta, and rice are high in carbohydrates.
Legumes: Beans and lentils, while healthy, are high in carbs.
Dairy: Milk and high-lactose dairy products.
Processed Low-Carb Foods: Often contain hidden carbs and unhealthy additives.
Alcohol: Many alcoholic drinks are high in carbs.

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Main benefits

The Paleo meal plan for a low carb diet reduces carbohydrate intake, focusing on proteins and healthy fats. It's ideal for those looking to manage their carbohydrate intake while enjoying a variety of unprocessed foods.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Lowering cholesterol on a Paleo diet can be flavorful and effective with these substitutions:

Millet can replace quinoa for a different grain option.
Adding hazelnuts provides a unique nutty flavor compared to walnuts.
For a crunchy snack, try kale chips instead of mixed nuts.
Enhance your dishes with beet greens instead of spinach.
Cod can be a lighter fish option compared to salmon.

How to budget on this meal plan

Invest in heart-healthy ingredients like almond milk, oatmeal, and sliced almonds, which 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

Any healthy snack ideas?

These Paleo snacks can help in lowering cholesterol:

Walnuts or almonds
Avocado
Olives
Salmon or mackerel jerky
Chia seeds with coconut milk
Brussels sprouts chips
Blueberries or strawberries

What should I drink on this meal plan?

For lowering cholesterol on a Paleo diet, the beverage choice should support heart health. Water remains a staple for hydration. Green tea can contribute to improved metabolism and cholesterol levels. Herbal teas, especially those like hibiscus, may support cardiovascular health. Almond milk, unsweetened, serves as a great dairy alternative. Bone broth for its nutrient-rich profile.

How to get even more nutrients?

Paleo for lowering cholesterol focuses on lean proteins, nuts, seeds, and loads of vegetables that are high in fiber and plant sterols, which can help reduce cholesterol levels. It promotes the consumption of healthy fats from fish and olive oil, which are good for maintaining a healthy lipid profile. This diet avoids processed foods and refined sugars, which can contribute to high cholesterol.

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