Vegan meal plan for lowering cholesterol
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Listonic team
Updated on Nov 22, 2024
Promote heart health with our vegan meal plan for lowering cholesterol. Packed with cholesterol-friendly and plant-based recipes, this plan supports your cardiovascular well-being while following a vegan lifestyle. Explore a variety of tasty options that contribute to a heart-healthy vegan diet.
Meal plan grocery list
Dry goods
Oats
Barley
Lentils
Chickpeas
Brown rice
Quinoa
Flaxseeds
Chia seeds
Nuts & seeds
Almonds
Walnuts
Fresh grocery
Avocado
Spinach
Kale
Broccoli
Brussels sprouts
Blueberries
Strawberries
Oranges
Garlic
Oils & condiments
Olive oil
Beverages
Water
Meal plan overview
Embark on a heart-healthy journey with our vegan meal plan for lowering cholesterol. Packed with cholesterol-friendly and plant-based recipes, this plan offers a variety of delicious options to support your cardiovascular well-being. Explore a diverse menu that makes managing cholesterol delicious and sustainable on a vegan diet.
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Foods to eat
Oats and Barley: Choose whole grains like oats and barley for soluble fiber that helps lower cholesterol levels.
Legumes: Incorporate lentils, chickpeas, and black beans for plant-based protein and fiber.
Nuts and Seeds: Enjoy almonds, walnuts, flaxseeds, and chia seeds for heart-healthy fats and additional fiber.
Fruits: Include berries, apples, and citrus fruits for antioxidants and soluble fiber.
Fatty Fish Alternatives: Opt for omega-3-rich foods like algae-based supplements or flaxseed oil.
Vegetables: Prioritize cruciferous vegetables like broccoli and Brussels sprouts for additional fiber.
Avocados: Incorporate avocados for monounsaturated fats that may help improve cholesterol levels.
Plant Sterols: Choose foods fortified with plant sterols, like some margarines, to lower LDL cholesterol.
Herbs and Spices: Flavor dishes with garlic, turmeric, and ginger, known for potential cholesterol-lowering effects.
Hydration: Drink water and herbal teas to stay hydrated and support overall well-being.
✅Tip
Foods not to eat
Saturated Fats: Minimize intake of coconut oil and palm oil, as high saturated fat levels may impact cholesterol.
Trans Fats: Avoid foods with trans fats, commonly found in some processed and fried foods.
Processed Vegan Alternatives: Limit heavily processed vegan alternatives and choose whole, minimally processed foods.
Added Sugars: Minimize added sugars from snacks and desserts, choosing whole fruits for sweetness.
Excessive Caloric Intake: Be mindful of overall caloric intake to maintain a healthy weight and support cholesterol management.
Regular Exercise: Incorporate regular physical activity to complement a heart-healthy lifestyle.
Consult a Healthcare Professional: For concerns about cholesterol levels or individual health, consult with a healthcare provider.
Read more about key products
Main benefits
The Vegan meal plan for lowering cholesterol focuses on plant-based foods that are naturally low in saturated fat and cholesterol. It includes high-fiber foods like oats and legumes to help lower LDL cholesterol levels.
Recommended nutrient breakdown
Protein: 12%
Fat: 25%
Carbs: 55%
Fiber: 5%
Other: 3%
How to budget on this meal plan
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Extra tips
Opt for these heart-healthy vegan snacks to help lower cholesterol:
- Oats and berries parfait
- Apple slices with almond butter
- Edamame beans
- Carrot sticks with hummus
- Walnuts or almonds
- Whole grain toast with avocado
- Chia seed pudding
For a vegan diet focused on lowering cholesterol, beverages like green tea, rich in antioxidants, soy milk fortified with plant sterols, almond milk as a low-cholesterol alternative, water for essential hydration, and smoothies made with cholesterol-lowering fruits like berries are excellent choices.
Meal plan suggestion
Day 1
- Breakfast:Oatmeal made with water or plant-based milk, topped with fresh berries and a sprinkle of ground flaxseeds
- Lunch:Chickpea and spinach salad with a variety of raw vegetables (tomatoes, cucumbers, bell peppers), dressed with lemon juice and a touch of olive oil
- Snack:Apple slices with a small handful of walnuts
- Dinner:Stir-fried tempeh with broccoli, carrots, and bell peppers, served over brown rice
- Calories🔥: 2200Fat💧: 88gCarbs🌾: 240gProtein🥩: 100g
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