Full Low-Carb Meal Plan for Lowering Cholesterol: A Sample Menu
The Low-Carb meal plan for lowering cholesterol focuses on foods that help in reducing cholesterol levels, such as fiber-rich vegetables and healthy fats, while maintaining a low carbohydrate intake. This diet supports heart health by combining the benefits of a low-carb approach with cholesterol-lowering food choices.
Meal plan grocery list
- Eggs
- Spinach
- Tomatoes
- Mushrooms
- Salmon
- Mixed greens
- Avocado
- Olive oil
- Walnuts
- Greek yogurt
- Flaxseeds
- Berries
- Tuna
- Cucumber
- Hummus
- Tofu
- Almond milk
- Chia seeds
- Quinoa
- Cherry tomatoes
- Feta cheese
- Apples
- Almond butter
- Shrimp
- Asparagus
- Smoked salmon
- Chicken breast
Meal plan overview
Target cholesterol levels effectively with the Low-carb meal plan for lowering cholesterol. This plan combines low carb eating with foods known to improve heart health.
Emphasizing healthy fats, lean proteins, and high-fiber foods, it’s a heart-friendly approach to dieting.
Foods to eat
- High-Fiber Vegetables: Such as leafy greens, broccoli, and cauliflower to help lower LDL cholesterol.
- Lean Proteins: Chicken, turkey, and fish to reduce saturated fat intake.
- Healthy Fats: Olive oil, avocados, and nuts for heart health.
- Low-Carb Fruits: Berries and avocados, which are high in fiber and healthy fats.
- Whole Dairy or Alternatives: Greek yogurt and cheese in moderation.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds for good cholesterol.
- Plenty of Water: Essential for overall health and metabolism.
- Herbal Teas: Green tea can have cholesterol-lowering effects.
✅ Tip
Incorporate plenty of avocados into your meals, as they are high in healthy fats that can help lower LDL cholesterol levels.
Foods not to eat
- Trans Fats: Found in processed foods and baked goods.
- Saturated Fats: High-fat cuts of meat and full-fat dairy products.
- Fried Foods: Typically high in unhealthy fats.
- Refined Carbohydrates: White bread and pasta, which lack fiber.
- Sugary Snacks: Candies and sweet desserts.
- High-Sodium Foods: Can contribute to increased blood pressure.
- Alcohol: Limit intake as it can affect cholesterol levels.
- Processed Snacks: Often high in unhealthy fats and additives.
Main benefits
The Low-Carb meal plan for lowering cholesterol focuses on foods that help in reducing cholesterol levels, such as fiber-rich vegetables and healthy fats, while maintaining a low carbohydrate intake. This diet supports heart health by combining the benefits of a low-carb approach with cholesterol-lowering food choices.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A low-carb meal plan for lowering cholesterol can include these effective alternatives:
- Opt for steel-cut oats instead of regular oatmeal for a higher fiber content.
- Try using walnut oil instead of olive oil for a unique taste and healthy fats.
- Add blackberries instead of blueberries for a different antioxidant-rich fruit.
- For protein, include chickpea pasta instead of traditional pasta.
- Enhance your dishes with arugula instead of spinach for a peppery flavor.
How to budget on this meal plan
Eggs, spinach, and salmon are great staples that can be bought in bulk. Opt for Greek yogurt and cottage cheese in larger containers for savings. Avocado and olive oil are heart-healthy fats that can be used in various dishes. Buy seasonal fruits and vegetables for freshness and better prices. Homemade dressings and dips can be more cost-effective and healthier.
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Extra tips
Any healthy snack ideas?
Lower cholesterol with these healthy low-carb snacks:
- Sliced avocados with lime juice
- Walnuts or almonds
- Salmon salad on cucumber slices
- Black bean dip with vegetable sticks
- Oat bran muffins (low sugar)
- Chia pudding with almond milk
- Flaxseed crackers with cheese
What should I drink on this meal plan?
In a low-carb diet for lowering cholesterol, water is the best drink for overall health. Green tea can help with metabolism and has heart-healthy benefits. Herbal teas, especially those with cholesterol-lowering properties like hibiscus, are good choices. Black coffee, enjoyed in moderation, can fit into this diet, and vegetable juices, high in fiber and low in sugar, are also excellent options.
How to get even more nutrients?
Lowering cholesterol on a low-carb diet means focusing on healthy fats that can help manage lipid levels. Include plenty of omega-3 fatty acids from fish like salmon and mackerel, which are known to improve heart health. Avocados and nuts provide monounsaturated fats, which are beneficial for lowering bad cholesterol levels. Soluble fiber from low-carb sources like flaxseeds and chia seeds can also help reduce cholesterol absorption.
Meal plan suggestions
Low-Carb Meal Plan for Lowering Cholesterol
Day 1
- Breakfast: Omelette with spinach, tomatoes, and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 15g)
- Lunch: Grilled salmon salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
- Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
- Dinner: Baked chicken breast with steamed broccoli and cauliflower (calories: 350, protein: 30g, carbs: 10g, fat: 15g)
Day 2
- Breakfast: Greek yogurt with a sprinkle of flaxseeds and berries (calories: 200, protein: 15g, carbs: 10g, fat: 10g)
- Lunch: Tuna and avocado salad with a lemon-olive oil dressing (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
- Snack: Sliced cucumber with hummus (calories: 100, protein: 3g, carbs: 8g, fat: 5g)
- Dinner: Stir-fried tofu with mixed vegetables (calories: 300, protein: 18g, carbs: 15g, fat: 15g)
Day 3
- Breakfast: Chia seed pudding made with almond milk (calories: 250, protein: 6g, carbs: 15g, fat: 15g)
- Lunch: Quinoa salad with cherry tomatoes, cucumber, and feta cheese (calories: 320, protein: 10g, carbs: 30g, fat: 15g)
- Snack: A medium apple with a tablespoon of almond butter (calories: 150, protein: 2g, carbs: 20g, fat: 8g)
- Dinner: Grilled shrimp with asparagus and a side of mixed greens (calories: 350, protein: 25g, carbs: 10g, fat: 20g)
Day 4
- Breakfast: Scrambled eggs with smoked salmon (calories: 300, protein: 25g, carbs: 2g, fat: 20g)
- Lunch: Chicken Caesar salad with avocado (no croutons) (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
- Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 6g, fat: 18g)
- Dinner: Baked cod with a side of roasted Brussels sprouts (calories: 350, protein: 30g, carbs: 10g, fat: 15g)
Day 5
- Breakfast: Protein shake with unsweetened almond milk and a handful of spinach (calories: 200, protein: 20g, carbs: 6g, fat: 10g)
- Lunch: Mixed bean salad with olive oil and herbs (calories: 300, protein: 15g, carbs: 20g, fat: 10g)
- Snack: Cottage cheese with sliced tomatoes (calories: 150, protein: 14g, carbs: 5g, fat: 7g)
- Dinner: Vegetable stir-fry with tempeh (calories: 300, protein: 18g, carbs: 15g, fat: 15g)
Day 6
- Breakfast: Avocado toast on low-carb bread (calories: 250, protein: 10g, carbs: 15g, fat: 18g)
- Lunch: Roast beef slices with a side of kale salad (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: Bell pepper strips with a small serving of guacamole (calories: 100, protein: 2g, carbs: 8g, fat: 7g)
- Dinner: Grilled lamb chops with steamed green beans (calories: 400, protein: 35g, carbs: 10g, fat: 25g)
Day 7
- Breakfast: Coconut yogurt with a handful of raspberries (calories: 200, protein: 3g, carbs: 10g, fat: 15g)
- Lunch: Spinach and goat cheese salad with a balsamic dressing (calories: 300, protein: 12g, carbs: 10g, fat: 20g)
- Snack: A few slices of cheese and pear (calories: 150, protein: 8g, carbs: 12g, fat: 8g)
- Dinner: Herb-roasted chicken with a side of roasted eggplant (calories: 400, protein: 40g, carbs: 15g, fat: 20g)
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
