Lowering your cholesterol can feel like a daunting task, especially at the beginning when you aren’t quite sure what not eat. Perhaps more importantly, you might be unsure about what you should be eating. There is a lot of information out there that can seem overwhelming, and there are more than a few advertisements that make claims which may or may not be true.
To get an idea of a healthy diet to help lower your cholesterol, here is a sample meal plan for one week:
- Breakfast- Egg white omelet with spinach, cherry tomatoes, and low-fat cheddar cheese.
- Lunch- Tuna salad sandwich on whole wheat.
- Dinner- Grilled shrimp and zucchini kabobs, served over brown and wild rice. Lemon wedges to season.
- Snacks– Baby carrots with fat-free ranch dressing, a handful of almonds.
- Breakfast- Hot bran cereal with fresh berries and honey.
- Lunch- Green salad with carrots, cucumber, bell peppers, and topped with leftover shrimp and veggies. The low-fat dressing of your choice.
- Dinner- Baked salmon with Dijon topping, asparagus, and quinoa.
- Snacks- Sliced apple with peanut butter, baby carrots.
- Breakfast- Oatmeal with apples, pecans, and cinnamon.
- Lunch- Spinach salad with leftover salmon and quinoa, strawberries, and balsamic vinaigrette dressing.
- Dinner- Grilled chicken served with steamed new potatoes and sautéed green beans.
- Snacks- Handful of pecans, fresh fruit.
- Breakfast- Whole wheat toast with peanut butter and sliced banana.
- Lunch- Grilled chicken pita pocket with greens, shredded carrot, and relish.
- Dinner- Turkey breast served with baked sweet potato and steamed broccoli.
- Snacks- Raw broccoli with hummus, banana.
- Breakfast- Whole wheat English muffin with egg whites, a slice of cheddar cheese, and turkey bacon.
- Lunch- A whole wheat tortilla with leftover turkey, sliced tomato, lettuce, turkey bacon, and avocado.
- Dinner- Marinated chicken wings, grilled or broiled, served with sautéed squash and wild rice.
- Snacks- Whole wheat crackers with nut butter, fresh fruit.
- Breakfast- Oatmeal with raisins and walnuts.
- Lunch- Chicken taco with black beans on the side.
- Dinner- Lean steak, grilled or broiled, served with roasted asparagus and a baked potato with margarine and low-fat sour cream.
- Snacks- Fresh fruit, a handful of nuts.
- Breakfast- Whole grain pancakes topped with fresh peaches and whipped topping.
- Lunch- Pita sandwich with leftover steak, melted cheddar cheese, lettuce, and tomato.
- Dinner- Grilled turkey burgers wrapped in big lettuce leaves with your favorite toppings, served with homemade baked fries.
- Dessert- Grilled peaches and pineapple served with a scoop of fat-free vanilla frozen yogurt.
- Snacks- Pretzels and hummus, baby carrots.
This meal plan can help you to understand what sort of foods you should eat to help lower your cholesterol. This is a diet that focuses on whole grains, plenty of fresh produce, and is low in saturated fats. You can use this meal plan to model your own and make changes accordingly. If you have questions about certain foods and which foods you should be eating for your specific health needs, talk to your doctor or ask your healthcare provider to recommend a nutritionist.
Also published on Medium.