Updated on October 18th, 2022
To lower your cholesterol, eating a healthy diet daily is one of the most important factors to begin with, which helps reduce and manage cholesterol levels in the blood, in turn, plays an important role in helping to reduce the risk of heart disease. This is why I made a 7-day low-cholesterol meal plan to provide you variety of ideas and recipes that would make it very easy to eat the right types of healthy fats.
And to get enough of the type of fiber that helps manage blood cholesterol levels without having to worry about eating added fats.
Features
After realizing that your healthy eating habits have gotten off track, this simple seven-day meal plan can help you get back to your eating habits and lower your cholesterol. With seven days of healthy meals and snacks, this meal plan is not restrictive, focusing on veggies alone as most dieticians do. Instead, it is mapped out in a great way to up your intake of good foods just as whole grains, healthy fats, lean protein, and plenty of veggies and fruits. And at the same time, limit the stuff that can make you feel puffy in large amounts like refined carbohydrates, hydrogenated fats, alcohol, and added sugar in meals.
The meals here in this plan will have you feeling satisfied and good about what’s on your plate without having to worry about cholesterol at any given time.
Therefore, have a discussion with your doctor about how your diet, exercise, and lifestyle changes can help you naturally lower your cholesterol before you decide to try out my meal plan.
Benefits of this Diet
In this meal plan, I made a list of weekly healthy meals and snacks that will help lower your cholesterol. To keep it simple, I meal-prep breakfast and lunch so you can grab and eat on the go, plus I focused on simple recipes without lengthy ingredient lists. Furthermore, you’ll see several one-pot dinners, which means less time spent on cleaning up.
To help lower cholesterol, taking fiber is good for a start. Therefore, I included plenty of fiber which is an important nutrient for keeping the heart healthy, by focusing on fruits and vegetables, whole grains, and legumes while limiting cholesterol-raising saturated fat and simple carbohydrates.
Recently, research shows that people blame cholesterol-containing foods, like eggs, cheese, and red meat, for their high cholesterol levels. People also think that refined carbohydrates, saturated fats, and trans fats are the real culprits. But thankfully, switching up the foods you eat and adding in exercise regularly can be very effective for lowering cholesterol levels. In this healthy meal plan, you’ll see what a seven-day meal plan of a low-cholesterol diet is.
Which would lower cholesterol and keep your heart healthy. You’ll find tasty foods like Oatmeal, nuts, chickpeas, beans, and plenty of fruits and veggies in this healthy meal plan. Of course, other points contribute to high cholesterol, such as genetics. But, your diet is in your control, and a nutritious, low-cholesterol diet like this can make a big difference in your overall health.
Meal plan
Download Here: A seven-day meal plan to lower cholesterol
Day 1
Breakfast
- two scrambles Tofu with a protein smoothie
Lunch
Dinner
- Soup and Portabella Pizza.
Day 2
Breakfast
- One serve of Oatmeal with ½ cup of blueberries and 1 tbsp. of Almonds
Lunch
- Edamame with cold sesame noodles
Dinner
- Baked Asian Tofu
Day 3
Breakfast
- two eggs with a protein smoothie
Lunch
- Baked Potato with Vegetarian Chili
Dinner
- 1 cup of steamed or boiled rice and Poached Salmon with Asparagus
Day 4
Breakfast
- Protein Pancakes and Protein Smoothie
Lunch
- Garden Omelet
Dinner
- Bakes Asian Tofu
Day 5
Breakfast
- Oatmeal with Protein Smoothie
Lunch
- Chinese Takeout
Dinner
- Veggie Burger
Day 6
Breakfast
- Craig muffin with Protein Smoothie
Lunch
- Geen Salad with Beets and Edamame
Dinner
- Pizza and Salad
Day 7
Breakfast
- Avocado toast with a protein smoothie
Lunch
- Power Salad
Dinner
- BBQ with steak and cauliflower, Edamame, beans, and Quinoa
Extra tips
- Avoid mistaking thirst or dehydration for hunger. An individual can often satisfy pangs of hunger between scheduled meal times with a drink of water.
- Choose high-quality starch via whole wheat pasta and bread, quinoa, baked potatoes, and root vegetables. Avoid white rice and refined flour.
- Make sure to eat starchy green veggies like tomatoes, peppers, cucumbers, carrots, etc., without any limitation.
- Always drink at least 8 ounces of water to flush out toxins from your body
- Maintain an active lifestyle by including some walking and light exercises daily.
- Avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.
- Eating foods that are high in lean protein and healthy fats and fiber would make you feel satisfied throughout the day and will rarely get cravings.
- Avoid fast-food restaurants by planning meals and snacks in advance, before leaving home.
- Avoid long periods without food to reduce cravings for unhealthful snacks.
- Avoid added sugar and limit processed foods.
Conclusion
Planning your meal would help you see how much and exactly what you are eating helps prevent you from overeating at intervals. Your health being an important factor has been considered as this seven-day meal plan would help to ensure that you’re eating a variety of healthy foods in the right portion and in no time lower your cholesterol level. People who cannot achieve their desired healthful weight through diet and exercise may wish to consider speaking to a doctor or dietician for further guidance.
