Diets

7 Day Meal Plan to Lower Cholesterol for Your Health

7 Day Meal Plan to Lower Cholesterol for Your Health

Eating a healthy diet can play a big role in helping to reduce and control cholesterol levels, which in turn helps reduce the risk of heart disease. The 7-Day Low Cholesterol Diet Program offers   a variety of ideas and recipes that make it easy to eat the right types of healthy fats and get the right kind of fiber to help manage  your cholesterol  levels 

Notes on this table

• Choose soy, linseed, oat or wholegrain bread and wrap as your favourites.

• Salad vegetables: a mixture of green, yellow/orange and red leafy vegetables (eg carrots, lettuce, cucumber, capsicum, watery vegetables and tomatoes).

• Choose pasta and brown/whole rice.

• Add green tea every day – replace your own black tea with green tea.

Want a copy of this diet plan for print and offline use? Download the complete Low Cholesterol Diet Plan by clicking on this link.

7-day meal plan to lower cholesterol

day 1

breakfast

Porridge:  rolled oats with milk + fresh fruit (such as 2 kiwis or 1 apple).

Morning tea
1 tub of yogurt + 1 tablespoon of linseed.

lunch

Healthy Gallo Pinto ( 1  serving  ):  Served with extra green salad and multigrain bread.

Afternoon tea
4 dried apricots + 20 grams of hard cheese.

Dinner

Barley, Chicken and Vegetable Soup: Served with 4 rye crackers and avocado.

Additions
30 g of nuts (preferably walnuts / almonds / pecans).

Today – 2

breakfast

Soybean and Linseed Toast  : Soybean and linseed  bread  (toasted) with 1 tsp fat +/- honey/jam + 1 cup milk.

Morning tea
1 pear + 20 grams of cheese.

lunch

Chickpea salad bread roll:  Mixed salad with ½ cup canned and drained chickpeas + 1 medium bread roll with nut butter.

afternoon tea
1 orange

Dinner

Cauliflower and Roasted Egg Salad with Avocado Dressing (1 serving)

Homemade Smoothie Additives :  Made with milk + fruit (eg banana, berries or mango).

day 3

breakfast

Whole Grain: Whole  grain flakes with a cup of milk.

Morning tea
1 pear + 20 grams of cheese.

lunch

Chicken  and salad  rolls :  Barley rolls including a slice of cheese + tuna/chicken/turkey, and plenty of vegetable salad.

Afternoon tea
1 tub of yogurt topped with 30g of nuts (walnuts/almonds/pecans preferred).

Dinner

Grilled vegetable  steak: Grilled steak (in canola or olive oil) with mashed sweet potatoes and steamed vegetables.

Toppings
1 cup fruit salad.

Today- 4

breakfast

Easy “on-the-go” breakfast pancakes + a glass of milk.

Morning tea
30 g nuts (preferably walnuts / almonds / pecans).

Lunch
: sardine salad bread rolls: mixed salad with a can of sardines + 20 grams of hard cheese + 1 medium-grain bread roll.

Afternoon tea
1 medium apple.

Dinner

 Lentil, vegetable and  barley soup :  Lentils with vegetables, vegetable and barley broth. Served with toasted soy bread and flaxseed bread.

Additions
of 3 large figs + 1 bowl of yogurt.

day 5

breakfast

Muesli and flaxseeds with yogurt:  + 1 serving of fruit (eg 1 cup cherries or 2 tablespoons raisins, currants or raisins).

Morning tea
2 slices of cheese on 4 crackers of rye.

lunch

Hot Chickpea and Egg Soup (1 serving): Served  with vegetables or additional salad.

Afternoon tea
30 grams of mixed nuts.

Dinner

Bean Pasta:  Whole wheat pasta with tomato sauce ½ cup canned, drained red beans + side salad with canola oil dressing.

Add
2 cups of strawberries blended with ½ cup of ricotta cheese, with a few drops of honey.

Today- 6

breakfast

Eggs on  toast  :  2 large eggs (boiled or boiled) on whole grain toast with 1 teaspoon fat + 1 cup milk.

Morning tea
2 small peaches + 30 grams of nuts.

lunch

Hummus Chicken Sandwich:  Sandwich made with soy bread, linseed and chickpea spread + tuna/chicken/turkey and a vegetable salad.

Afternoon tea with strawberry, mango  and yogurt 
parfait :  200 grams of yogurt with half a cup of mango slices and half a cup of strawberries.

Dinner

Grilled fish with vegetables:  grilled salmon or mackerel with brown rice and steamed vegetables.

30g  extra cheese  on crackers.

Today- 7

breakfast

Barley grains: grains of  barley with a glass of milk.

Morning tea
1 cup mixed berries + 1 tub of yogurt.

lunch

Baked Beans , Spinach, and Tomatoes on Toast:  Baked   beans   with soy and linseed toast with 1 teaspoon spinach + steamed spinach and roasted tomatoes.

Afternoon tea
4 dried apricots + 20 grams of hard cheese.

Dinner

Fried Hokkien Noodles With Beef And Vegetables:  Lean beef slices and vegetables are fried in sesame oil and served with Hokkien noodles.

Additions
30 g of nuts (preferably walnuts / almonds / pecans).

Instructions

What is a good meal plan for high cholesterol?

Fortunately, a generally healthy diet rich in nutrient-rich whole foods such as fruits, vegetables, whole grains, and lean proteins is somewhat sufficient for managing cholesterol levels. The DASH diet, designed to help manage blood pressure, has also been linked to positive effects on blood cholesterol.

Does drinking a lot of water reduce cholesterol?

Furthermore, plenty of water can improve your metabolic rate, which may help you lose weight. Cholesterol is insoluble in water. But, the more water in your body, the better your body functions to rid your blood vessels of high-density lipoprotein, the “good” cholesterol.

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