Controlling cholesterol levels is important in maintaining a healthy heart and preventing cardiovascular disease.
The right diet can help lower bad cholesterol or Low-Density Lipoprotein (LDL) levels and increase good cholesterol or High-Density Lipoprotein (HDL).
Hence, this article will show you a 7-day meal plan that is still tasty and designed to help lower cholesterol levels naturally.
What Causes High Cholesterol?
Elevated cholesterol levels, especially LDL (bad cholesterol), can be caused by various factors.
Meals rich in saturated fats and trans fats, such as fatty red meat, processed foods, and fast food, can increase LDL levels in the blood.
In addition, physical inactivity, obesity, and certain medical conditions such as diabetes and hypothyroidism also contribute to high cholesterol levels.
Genetic factors, such as hypercholesterolemia conditions in the family, can also make a person more prone to unhealthy cholesterol levels.
Why Should You Control Your Cholesterol Level?
Maintaining healthy cholesterol levels is essential for keeping a healthy heart and preventing serious complications such as coronary heart disease and stroke.
Elevated LDL cholesterol contributes to the development of atherosclerosis, characterized by the accumulation of cholesterol-rich plaques in arterial walls.
This progression leads to narrowed, less flexible arteries, and increases the risk of potentially fatal blockages, which in turn increases the likelihood of heart attacks and strokes.
Therefore, controlling cholesterol levels through a healthy diet and active lifestyle can significantly lower the risk of cardiovascular disease.
7-Day Low Cholesterol Diet Meal Plan
To effectively manage cholesterol levels, you can increase fiber intake, consume healthy fats, and reduce saturated and trans fats.
Additionally, structured meal planning has been linked with better diet quality and increased adherence to a healthy diet, which may result in long-term benefits in cholesterol management.
The following 7-Day Low Cholesterol Diet Meal Plan is designed to provide balanced nutrition while supporting optimal cholesterol levels.
Day 1
Breakfast: 1/2 cup rolled oats, 1 cup water, topped with 1/2 cup blueberries, 1/4 cup sliced strawberries, 1 tbsp almond butter, and 1 tbsp chia seeds
Macros: 350 kcal, 10g protein, 55g carbs, 12g fat
Snack 1: 1 sliced medium apple, 1/4 cup hummus
Macros: 180 kcal, 4g protein, 34g carbs, 5g fat
Lunch: 4 oz grilled chicken breast, 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumber, 1/4 sliced avocado, 2 tbsp balsamic vinaigrette
Macros: 400 kcal, 30g protein, 20g carbs, 20g fat
Snack 2: 1/2 cup carrot sticks, 1/2 cup celery sticks, 1/4 cup guacamole
Macros: 150 kcal, 2g protein, 15g carbs, 10g fat
Dinner: 4 oz baked salmon, 1/2 cup cooked quinoa, 1 cup roasted Brussels sprouts and carrots, 1 tsp olive oil
Macros: 500 kcal, 35g protein, 45g carbs, 18g fat
Day 2
Breakfast: Parfait (3/4 cup non-fat Greek yogurt, 1/2 cup mixed berries, 1/4 cup low-sugar granola, 1 tbsp flax seeds)
Macros: 320 kcal, 20g protein, 45g carbs, 8g fat
Snack 1: 1 medium pear, 1/4 cup halved walnut
Macros: 200 kcal, 3g protein, 25g carbs, 15g fat
Lunch: Lentil Soup (1 cup cooked lentils, 1/2 cup diced tomatoes, 1/4 cup chopped carrots, 1/4 cup chopped celery, 1 tsp olive oil, spices: garlic, cumin, paprika)
Macros: 350 kcal, 18g protein, 50g carbs, 8g fat
Snack 2: 1 cup sliced cucumber, 1/4 cup tzatziki sauce
Macros: 100 kcal, 3g protein, 10g carbs, 5g fat
Dinner: 4 oz stir-fried firm tofu, 1 cup broccoli florets, 1/2 cup sliced bell pepper, 1/2 cup snap peas, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil
Macros: 400 kcal, 20g protein, 35g carbs, 18g fat
Day 3
Breakfast: 3 egg whites + 1 whole egg, 1 cup spinach, 1/2 cup sliced mushrooms, 1 tbsp feta cheese, 1 tsp olive oil
Macros: 250 kcal, 20g protein, 5g carbs, 15g fat
Snack 1: 1 cup mixed berries (strawberries, blueberries, raspberries)
Macros: 70 kcal, 1g protein, 18g carbs, 0.5g fat
Lunch: Salad (1/2 cup cooked quinoa, 1/2 cup chickpeas, 1/4 cup diced cucumbers, 1/4 cup halved cherry tomatoes, 1 tbsp lemon juice, 1 tsp olive oil)
Macros: 350 kcal, 15g protein, 50g carbs, 10g fat
Snack 2: 10 almonds, 1 square (10g) dark chocolate (70% cacao or higher)
Macros: 150 kcal, 4g protein, 10g carbs, 12g fat
Dinner: 4 oz baked cod, 1 tsp lemon juice, 1 tsp olive oil, 1 cup steamed asparagus, 1/2 cup cooked brown rice
Macros: 400 kcal, 35g protein, 40g carbs, 10g fat
Day 4
Breakfast: Pudding (3 tbsp chia seeds, 1 cup unsweetened almond milk, 1 tsp honey, 1/2 cup diced mango)
Macros: 280 kcal, 8g protein, 40g carbs, 10g fat
Snack 1: 1/2 cup low-fat cottage cheese, 1/2 cup pineapple chunks
Macros: 150 kcal, 12g protein, 20g carbs, 2g fat
Lunch: Vegetable Soup (1/2 cup cooked lentils, 1/2 cup diced carrots, 1/2 cup chopped celery, 1/4 cup diced tomatoes, 1 tsp olive oil)
Macros: 320 kcal, 18g protein, 45g carbs, 8g fat
Snack 2: 1/4 cup hummus, 5 whole wheat crackers
Macros: 180 kcal, 6g protein, 25g carbs, 8g fat
Dinner: 4 oz grilled shrimp, 1/2 cup cooked quinoa, 1/2 cup roasted bell peppers and zucchini, 1 tsp olive oil
Macros: 420 kcal, 35g protein, 40g carbs, 12g fat
Day 5
Breakfast: 1 slice of whole-grain bread, 1/2 mashed avocado, 1 poached egg
Macros: 300 kcal, 12g protein, 30g carbs, 14g fat
Snack 1: 1/4 cup walnuts, 1 medium pear
Macros: 200 kcal, 3g protein, 25g carbs, 15g fat
Lunch: Turkey Wrap (4 oz grilled turkey breast, 1 whole wheat wrap, 1/2 cup spinach, 1 tbsp mustard)
Macros: 400 kcal, 40g protein, 45g carbs, 10g fat
Snack 2: 1/2 cup carrot sticks, 1/4 cup guacamole
Macros: 160 kcal, 2g protein, 15g carbs, 10g fat
Dinner: 4 oz baked salmon, 1/2 cup mashed sweet potato, 1 tsp olive oil
Macros: 450 kcal, 35g protein, 40g carbs, 15g fat
Day 6
Breakfast: Smoothie (1 cup unsweetened almond milk, 1/2 banana, 1 scoop plant-based protein powder, 1 tbsp peanut butter)
Macros: 320 kcal, 25g protein, 35g carbs, 10g fat
Snack 1: 1 hard-boiled egg, 10 almonds
Macros: 150 kcal, 8g protein, 5g carbs, 10g fat
Lunch: 1/2 cup canned chickpeas (rinsed and drained), 1 cup chopped kale, 1/4 sliced avocado, 1 tbsp balsamic dressing
Macros: 350 kcal, 14g protein, 40g carbs, 15g fat
Snack 2: 3/4 cup non-fat Greek yogurt, 1/2 cup mixed berries
Macros: 180 kcal, 18g protein, 20g carbs, 2g fat
Dinner: 4 oz stir-fried firm tofu, 1/2 cup cooked brown rice, 1/2 cup stir-fried bell peppers and mushrooms, 1 tsp sesame oil
Macros: 400 kcal, 30g protein, 45g carbs, 10g fat
Day 7
Breakfast: 2 scrambled egg whites, 1 slice whole wheat toast, 1 tsp olive oil
Macros: 280 kcal, 20g protein, 30g carbs, 8g fat
Snack 1: Chia Pudding (3 tbsp chia seeds, 1 cup unsweetened almond milk, 1 tsp honey, 5 almonds)
Macros: 250 kcal, 8g protein, 30g carbs, 12g fat
Lunch: 4 oz grilled chicken breast, 1 cup steamed broccoli and carrots, 1 tsp olive oil
Macros: 380 kcal, 40g protein, 25g carbs, 8g fat
Snack 2: 1 medium apple, 1 tbsp natural peanut butter
Macros: 200 kcal, 5g protein, 35g carbs, 8g fat
Dinner: 4 oz baked tilapia, 1 cup roasted cauliflower, 1/2 cup cooked quinoa
Macros: 420 kcal, 35g protein, 45g carbs, 10g fat
Also read: 7-Day Low Carb Diet Meal Plan
Conclusion
Ready to control your cholesterol naturally?
Follow this low-cholesterol meal plan and feel the benefits in a week!
Want to find out more interesting info about diet and fitness? Check out our articles on the Level Up Your Meals website and LUM’s blog.