Best Meal Plan to Lower Cholesterol

Optimize your consumption of foods that have the ability to reduce blood cholesterol levels. Foods that have been scientifically proven to lower blood cholesterol are whole foods that naturally contain high amounts of fiber, particularly soluble fiber.

The function of soluble fiber is to form a gel-like substance in the gut, which helps bind cholesterol and prevents its reabsorption into the body. This leads to reduced cholesterol levels in the bloodstream, resulting in better overall cholesterol numbers.

Foods that are especially rich in soluble fiber include legumes such as lentils, peas, kidney beans, lima beans, black beans, and pinto beans. Other sources of soluble fiber include yams (sweet potatoes), oats, barley, berries, Brussels sprouts, and various fruits and vegetables.

Beans, in particular, are highly beneficial for lowering cholesterol. Incorporating a cup of beans into your daily diet, such as kidney beans, navy beans, pinto beans, or chickpeas, can potentially reduce cholesterol by up to 10% in just six weeks. Studies have also shown that consuming one serving of beans per day is associated with lower levels of LDL cholesterol and healthier arteries.

While beans are excellent for cholesterol reduction, it’s important to note that lowering cholesterol is not solely reliant on a single superfood. The best approach is to include a variety of soluble-fiber-rich foods in your daily meal plan to effectively combat high cholesterol.

It’s also essential to minimize the intake of foods that raise blood cholesterol levels. These include saturated-fat-rich foods like butter, coconut oil, fatty meats, and high-fat dairy products. It’s advisable to limit the consumption of processed meats, organ meats, and partially hydrogenated vegetable oils (trans fats) as well. Additionally, foods rich in cholesterol like egg yolks should be consumed sparingly.

Choosing plant proteins such as beans and tofu over meat is generally recommended for individuals looking to lower cholesterol. Fish, especially those high in omega-3 fatty acids like salmon, sardines, and trout, can also be a healthy option. It’s advisable to reduce salt intake, limit the consumption of industrialized and sugary foods, and be mindful of the impact of sugar on heart health.

To provide you with a practical example, here’s a 5-day meal plan designed to lower cholesterol:

DAY 1:

Breakfast:

• Oatmeal with fresh berries and nonfat milk or soymilk.

Mid-morning snack:

• Baby carrots and broccoli with Greek yogurt dip.

Lunch:

• Sweet potato with a dollop of low-sodium Dijon mustard, accompanied by a big salad of romaine lettuce, red onions, cherry tomatoes, and grilled tofu cubes.

Mid-afternoon snack:

• A big, crisp apple.

Dinner:

• A big salad of baby greens tossed with a low-sodium Italian dressing, salmon with sweet chili sauce, and garlic-roasted Brussels sprouts.

Dessert:

• Vanilla yogurt (nonfat, no-sugar-added) with fresh raspberries.

DAY 2:

Breakfast:

• Egg-white omelette with fresh salsa and chopped green onions, accompanied by half of a cantaloupe filled with fat-free, low-sodium cottage cheese.

Mid-morning snack:

• Pear.

Lunch: A homemade barley soup and a big salad of baby spinach and roasted Brussels sprouts.

Mid-afternoon snack:

• A big handful of grapes.

Dinner:

• A meatless burger topped with slices of roasted red pepper, served with a baked potato and the Greek yogurt dip from the previous day.

Dessert:

• Passion fruit.

DAY 3:

Breakfast:

• Homemade muesli made with grated apple or pear, dry rolled oats, and nonfat, plain Greek yogurt.

Mid-morning snack:

• Navel orange or tanger.
• Lunch: Edamame, which is commonly used in salads and also serves as a favorite snack for lowering cholesterol.
• Asian Edamame Salad: Make a dressing by whisking together rice vinegar, wasabi, and freshly grated ginger. Toss the dressing with edamame, chopped cucumber, chopped celery, and sliced radishes.

Mid-Afternoon Snack:

• Steamed Asparagus

Dinner:

• Trout Fillets with Mango Salsa: Season trout fillets with Fish Seasoning or other salt-free seasonings and bake in the oven. Top with a salsa made from chopped mango, chopped cucumber, halved cherry tomatoes, finely chopped cilantro leaves, lime juice, and finely diced jalapeno (seeds removed).
• Big Salad with Kale and Sliced Apple, Tossed with Reboots’ Heavenly Balsamic Dressing.
• Super-Simple White Bean Soup: Sauté diced carrots until they start to brown, then add minced garlic, salt-free Italian seasoning, and red pepper flakes. Stir for another minute, then add no-salt-added diced tomatoes and water. Simmer until carrots are tender, then stir in white beans. Finish with black pepper. Refrigerate or freeze leftovers.

Dessert:

• Chocolate Nonfat Frozen Yogurt (1/2 cup)

Day 4:

Breakfast:

• Tofu Scramble: Marinate extra-firm tofu with balsamic vinegar, dry oregano, and minced garlic. Sauté sliced onions and green bell pepper in a nonstick skillet, then add tofu and cook until slightly browned.
• 1/2 Whole-Grain Bagel, Toasted, topped with nonfat ricotta cheese and sliced strawberries.
• Coffee or Tea, if desired.

Mid-Morning Snack:

• Banana

Lunch:

• Toasted Barley Salad with Mixed Veggies: Dry-toast pearl barley, then cook it in low-sodium vegetable broth until tender. Toss cooked barley with romaine lettuce, sweet onions, fresh mushrooms, red bell pepper, and a low-fat, low-sugar, low-sodium dressing like Reboots’Tangy Mustard Dressing.
• Vanilla Yogurt (Nonfat, No-Sugar-Added, 1 Cup) with Fresh Blueberries

Mid-Afternoon Snack:

• Celery Sticks with Pineapple Hummus Dip

Dinner:

• Black Bean Soft Tacos: Sauté diced onion, minced garlic, and chili powder, then add no-salt-added black beans and simmer. Spoon a portion of the beans into warm corn tortillas and top with shredded cabbage and fresh lime juice.
• Roasted Red Peppers and Browned Onions: Combine roasted red peppers with sautéed sliced onions. Season with black pepper and garlic powder.

Dessert:

• Watermelon Cooler: Blend chopped watermelon, crushed ice, chopped cucumber, fresh mint leaves, and fresh lime juice until smooth.

Day 5:

Breakfast:

• Oatmeal with Fresh Berries and Nonfat Milk or Soymilk
• Coffee or Tea, if desired.

Mid-Morning Snack:

• Salad in a Second: Pour pre-washed, pre-cut salad greens and veggies into a bowl and toss with aged balsamic vinegar or a low-fat, low-sugar, low-sodium dressing like Reboots’  Asian Dressing.

Lunch:

• So-Easy Veggie and Red Bean Soup: Combine Mann’s Power Blend Veggies (or a similar assortment of shredded veggies) with red beans, low-sodium vegetable broth, minced garlic, and salt-free seasoning. Simmer and enjoy with brown rice.
• Brown Rice

Mid-Afternoon Snack:

• Baked Sweet Potato with Nonfat, Plain Greek Yogurt Swirled In

Dinner:

• Caesar Salad
• Vegetarian Chili