7 Day Meal Plan to Lower Cholesterol And Lose Weight

7 Day Meal Plan to Lower Cholesterol – Overview

Are you looking for the perfect meal plan to lower cholesterol and lose weight simultaneously?

High cholesterol is harmful to one’s health and can make it difficult to achieve weight loss goals.

Many people attempt to manage and lower their high cholesterol levels through medication, physical activity, and lifestyle changes.

On the other hand, many of them are completely unaware of what they have on their plate.

The diet plays a significant role in maintaining healthy cholesterol levels.

The consumption of foods that help keep cholesterol levels in a healthy range can help prevent health complications such as heart disease, stroke, a spike in blood sugar levels, and excess body weight.

Our 7-day meal plan will serve as an excellent starting point for you to lower your cholesterol levels while also losing weight.

What Is Cholesterol, And Why Should You Lower It?

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol – What Is Cholesterol, And Why Should You Lower It?

Although our bodies require a certain amount of cholesterol to function properly, high cholesterol levels can be detrimental to our health.

There are two types of cholesterol: high-density lipoproteins (HDL), considered good cholesterol, and low-density lipoproteins (LDL), regarded as bad cholesterol.

Triglycerides are a type of cholesterol also found in the body.

In people with high cholesterol levels, bad fats accumulate inside their blood vessels, preventing blood from flowing freely.

If left untreated, the accumulation of fats in your body can completely block your blood flow, resulting in a heart attack or stroke, chest pressure or pain, and discomfort in the arms, neck, or shoulders.

Excessive weight gain is another side effect of elevated cholesterol levels.

What Are The Causes Of High Cholesterol?

Having high cholesterol levels in your body can be due to various factors, including age and genetics. However, the following unhealthy risk factors also contribute significantly to the elevation of the levels.

  • Unhealthy diet of trans and saturated fats
  • High intake of refined carbs and sugar
  • Smoking
  • Alcohol
  • Obesity
  • Lack of physical activities such as exercises

How To Lower Cholesterol Levels With A Diet

What you put on your plate greatly affects your cholesterol levels. If you want to lower the levels, you should follow a heart-healthy diet plan such as the Vegetarian Diet or the Mediterranean Diet.

The diet emphasizes consuming a broad range of fresh and unprocessed foods while limiting or avoiding processed foods and refined carbohydrates.

Besides lowering cholesterol levels, healthy eating provides the body with all the essential nutrients it needs and minimizes the risks of health complications.

The following healthy eating guidelines will help control cholesterol levels.

1. Go For Healthy Fats

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol – Go For Healthy Fats

Unlike their saturated fat counterparts, healthy unsaturated fats do not raise your cholesterol levels.

They are useful because they lower overall cholesterol and blood pressure while also generating energy for the body.

According to the American Heart Foundation, 25- 35 percent of your daily calories must come from dietary fats, while saturated fat consumption must stay below 7 percent.

You can find healthy fats in foods such as fish, lean red meat, nuts, seeds, and vegetable oils.

2. Limit Food Items That Are Higher In Cholesterol

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol – Limit Food Items That Are Higher In Cholesterol

According to the recommendations of health experts, the daily cholesterol intake should not exceed 200 milligrams (mg) of cholesterol.

Foods high in cholesterol but not healthy should not be in your diet. If you cannot avoid them entirely, you should at the very least limit your intake to a significant minimum.

Red meat, processed meats, baked goods, fried foods, sweets, and high-fat diets are all examples of high-cholesterol foods to avoid. Eggs, shellfish, and lean meat are examples of foods you can consume in moderation.

3. Bulk Up On Fiber

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol – Bulk Up On Fiber

According to the American Heart Association, adults should consume 20-25 grams of dietary fiber each day. Fiber helps lower cholesterol levels by absorbing it and flushing it out of the body.

Because of this, a high-fiber diet can lower a person’s risk of obesity, type 2 diabetic complications, and heart disease.

Therefore, you should consume more high-fiber foods to achieve this requirement. Whole grains, legumes, vegetables, fruits, and fiber-fortified fruit juices are examples of high fiber content foods.

4. Exercise

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol – Exercise

Maintaining a healthy diet alone might not be enough to lower your cholesterol levels and lose weight simultaneously.

Incorporate physical activities into your routine for more effective results. You can do aerobics, walk regularly, swim, hike, jog, work while standing, strength training, etc.

Apart from the above changes, you should also minimize your salt intake, take alcohol in moderation, take health supplements, and quit smoking.

7 Day Meal Plan to Lower Cholesterol

Day 1.

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol

Breakfast 1 serving of oatmeal with 1 cup of raspberries and non-fat milk and 1 cup of tea or coffee

Snack 1 serving of baby carrots with non-fat yogurt dip

Lunch 2 servings of Sweet Potato with a Dollop of Dijon Mustard and 1 serving of mixed salad of Romaine Lettuce, Red Onions, and Cherry Tomatoes

Snack 1 medium-sized apple

Dinner 1 serving of salmon with sweet chili sauce with 1 cup of mixed green salad and 1 cup of garlic roasted Brussels sprouts

Day 2.

Breakfast 2 servings of egg white omelet with chopped onions and fresh salsa with 1 serving of cantaloupe

Snack 1 medium-sized pear

Lunch 1 cup of mixed green salad and 1 cup of garlic roasted Brussels sprouts with one cup of homemade barley soup

Snack 1 cup of grapes

Dinner 1 serving of veggie patty burger cooked in olive oil and topped with roasted bell pepper and 1 serving of baked potato with non-fat yogurt dip

Day 3.

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol

Breakfast 1 serving of homemade muesli and a cup of black coffee or tea

Snack 2 Oranges

Lunch 1 serving of edamame salad with steamed asparagus

Snack 1 cup of roasted corn

Dinner 2 servings of trout filets with mango salsa and white bean soup

Day 4.

Breakfast 2 servings of tofu scramble with ½ half whole-grain bagel

Snack 1 banana

Lunch 1 serving of toasted barley salad with mixed veggies and 1 cup of non-fat vanilla yogurt with strawberries

Snack 2 servings of celery sticks with pineapple hummus dip

Dinner 1 serving of black bean soft tacos with roasted red peppers and onions

Day 5.

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol

Breakfast 2 servings of oatmeal with fresh raspberries and non-fat soymilk

Snack 1 serving of fresh mixed green salad

Lunch 1 serving of red beans and veggies soup with brown rice

Snack 1 serving of baked sweet potato with non-fat Greek yogurt

Dinner 1 serving of Pritikin Caesar salad with vegetarian chili

Day 6.

Breakfast 1 serving of homemade muesli and a cup of black coffee or tea

Snack 1 serving of fresh mixed green salad

Lunch 1 serving of edamame salad with steamed asparagus

Snack 2 Oranges

Dinner 1 serving of salmon with sweet chili sauce with 1 cup of mixed green salad and 1 cup of garlic roasted Brussels sprouts

Day 7.

7 Day Meal Plan to Lower Cholesterol

7 Day Meal Plan to Lower Cholesterol

Breakfast 1 serving of oatmeal with 1 cup of raspberries

Snack 2 servings of celery sticks with pineapple hummus dip

Lunch 1 serving of red beans and veggies soup with brown rice

Snack 1 cup of roasted corn

Dinner 1 serving of veggie patty burger cooked in olive oil and topped with roasted bell pepper and 1 serving of baked potato with non-fat yogurt dip

Final Thoughts

If you want to live with a healthy heart, maintain a healthy weight, and prevent other health risks, you have to check your cholesterol levels from time to time.

Now that you cannot stay in touch with a doctor all the time, a diet plan to lower cholesterol and lose weight is highly advisable.

Printable 7 Day Meal Plan to Lower Cholesterol (PDF)

DayBreakfastMorning SnackLunchAfternoon SnackDinner
11 serving of oatmeal with 1 cup of raspberries and non-fat milk and 1 cup of tea or coffee1 serving of baby carrots with non-fat yogurt dip2 servings of Sweet Potato with a Dollop of Dijon Mustard and 1 serving of mixed salad of Romaine Lettuce, Red Onions, and Cherry Tomatoes1 medium-sized apple1 serving of salmon with sweet chili sauce with 1 cup of mixed green salad and 1 cup of garlic roasted Brussels sprouts
22 servings of egg white omelet with chopped onions and fresh salsa with 1 serving of cantaloupe1 medium-sized pear1 cup of mixed green salad and 1 cup of garlic roasted Brussels sprouts with one cup of homemade barley soup1 cup of grapes1 serving of veggie patty burger cooked in olive oil and topped with roasted bell pepper and 1 serving of baked potato with nonfat yogurt dip
31 serving of homemade muesli and a cup of black coffee or tea2 Oranges1 serving of edamame salad with steamed asparagus1 cup of roasted corn2 servings of trout filets with mango salsa and white bean soup
42 servings of tofu scramble with ½ half whole-grain bagel1 banana1 serving of toasted barley salad with mixed veggies and 1 cup of non-fat vanilla yogurt with strawberries2 servings of celery sticks with pineapple hummus dip1 serving of black bean soft tacos with roasted red peppers and onions
52 servings of oatmeal with fresh raspberries and non-fat soymilk1 serving of fresh mixed green salad1 serving of red beans and veggies soup with brown rice1 serving of baked sweet potato with non-fat Greek yogurt1 serving of Pritikin Caesar salad with vegetarian chili
61 serving of homemade muesli and a cup of black coffee or tea1 serving of fresh mixed green salad1 serving of edamame salad with steamed asparagus2 Oranges1 serving of salmon with sweet chili sauce with 1 cup of mixed green salad and 1 cup of garlic roasted Brussels sprouts
71 serving of oatmeal with 1 cup of raspberries2 servings of celery sticks with pineapple hummus dip1 serving of red beans and veggies soup with brown rice1 cup of roasted corn1 serving of veggie patty burger cooked in olive oil and topped with roasted bell pepper and 1 serving of baked potato with nonfat yogurt dip

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