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Diet Plan for Lowering Cholesterol (Meal Plan for High Cholesterol)

Diet Plan for Lowering Cholesterol

Diet Plan for Lowering Cholesterol meal plan for high cholesterol
Diet Plan for Lowering Cholesterol

High cholesterol is associated with atherosclerotic diseases such as heart disease, strokes, fatty liver, NASH, and kidney diseases. A diet plan for lowering cholesterol levels can augment the effects of medications and people may not even need to use medications if a proper diet plan for lowering cholesterol is followed.

Physicians usually tell their patients to avoid fatty and oily meals but that is probably not enough. Even the extra carbs a person takes are converted in our body into cholesterol and stored in the liver.

Furthermore, dietary intervention and exercise are the two important steps to lowering blood cholesterol levels before a person is prescribed pills.

Cholesterol pills have serious side effects too. One just needs to slightly modify his/ her dietary habits and that is all.

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Introduction:

Hyperlipidemia or high blood cholesterol is a serious condition that increases the risk of heart disease. If you have high cholesterol levels your risk of getting a heart attack almost doubles.

However, you can take steps to lower your blood cholesterol levels.

What is Cholesterol and Why is it Dangerous?

Cholesterol is a waxy substance that maintains the structure of cell walls in the body. It aids in the production of fat-soluble vitamins, bile acids, and some hormones.

Cholesterol cannot travel freely in blood so it travels in the form of lipoproteins. HDL (good cholesterol) and LDL (bad cholesterol) are two forms of lipoproteins.

Triglyceride is another bad cholesterol and is especially a problem in obese people and people with diabetes and other metabolic diseases.

Very high triglyceride levels can cause inflammation in our bodies. Triglyceride level that exceeds 800 mg/dl is considered serious. It may cause pancreatitis (inflammation of the pancreas) which is a very serious condition and often results in hospitalization of the patient in an intensive care unit.

The risk of heart disease increases when LDL levels are high and HDL levels are low. This is because excess LDL cholesterol accumulates in the arteries causing atherosclerosis.

A high HDL cholesterol is protective. It takes the cholesterol in your arteries to the liver where it is stored or used.

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What are Normal Cholesterol Levels?

The Normal Cholesterol levels for the general population are:

  • Total cholesterol less than 200 mg/dL
  • LDL cholesterol less than 130 mg/dL
  • HDL cholesterol greater than 40 mg/ dL in men and 50 mg/dl in women.
  • Triglycerides less than 150 mg/dl.

For patients with diabetes, the LDL cut-off is 100 mg/dl or less. For patients with IHD (ischemic heart disease), the LDL cut-off is less than 70 mg/dl.

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Diet Plan for Lowering Cholesterol levels: What to eat in Breakfast?

Day

Breakfast

Total Cholesterol

Total Calories

Monday ½ cup Greek yogurt topped with banana chunks and walnuts 10 mg 240
Tuesday 1 Cup Blueberry Oats 10 mg 250
Wednesday Whole wheat French Toast (2) Made with olive oil 0 310
Thursday Veggie omelet made with egg whites (2) +

bran bread slices (2) +

1 cup fat-free milk

10 mg 400
Friday Granola Bars (2) +

1 cup fat-free milk

29 mg 260
Saturday whole wheat bread (2 slices) with avocado spread 0 350
Sunday Scrambled egg whites with spinach +

whole wheat bread (2 slices)

10 mg 360
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Dash Diet Meal Plan

Diet Plan for Lowering Cholesterol levels: What to eat at Lunch?

Day

Lunch

Total Cholesterol

Total Calories

Monday Kidney beans cooked with olive oil +

whole wheat pita bread +

beets, cucumber, and apple salad

0 420
Tuesday Sautéed Mushroom chicken (skinless) +

whole wheat tortilla +

Mango chunks

110 mg 370
Wednesday 3 oz Tuna stuffed with salt, pepper, and lemon +

Honey glazed veggies

30 mg 350
Thursday Turkey stir fry with brown rice +

Roasted vegetables

115 mg 340
Friday Grilled Salmon (3 oz) +

corn salad +

1 cup pomegranate juice

63 mg 410
Saturday Chicken steak +

sour cream sauce +

mashed potato

92 mg 380
Sunday Vegetable rice (1/2 cup) +

Pineapple chunks

0 250
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Ozempic meal plan

Diet Plan for Lowering Cholesterol levels: What to eat at Dinner?

Day

Dinner

Total Cholesterol

Total Calories

Monday Cheesy vegetable sandwich (made with cottage cheese) (2) +

Grapefruit juice (1 cup)

20 mg 370
Tuesday Red lentil soup (1 cup) +

garlic bread +

Peach (1)

0 385
Wednesday Whole wheat cheesy spinach pasta (1 cup) +

(Cooked with low-fat or cottage cheese) +

1 cup pineapple juice 

125 mg 420
Thursday Veggie + hummus sandwich (1)+

1 pear

0 310
Friday Chickpea stew +

brown rice (1/2 cup) +

onions and tomato salad

0 340
Saturday Vegetable soup with spinach (1 cup) 0 210
Sunday Chicken +

avocado salad (1 cup) +

Mint smoothie (1 cup)

95 mg 340
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Diet Plan for Lowering Cholesterol (High Cholesterol Meal Plan) Summarized:

A 1200-1300 calories meal plan designed to lower overall body weight and total cholesterol levels.

Day Breakfast Snack Lunch Snack Dinner Total Cholesterol Total Calories
Monday ½ cup Greek yogurt topped with banana chunks and walnuts

Total calories: 240

Total cholesterol: 10 mg

Carrot juice (1 cup)

Calories: 100

Kidney beans cooked with olive oil + whole wheat pita bread + beets, cucumber, and apple salad

Calories: 420

½ cup nuts and seeds mixture

Calories: 150

 

Cheesy vegetable sandwich (made with cottage cheese) (2)

Grapefruit juice (1 cup)

Calories: 370

Cholesterol: 20 mg

30 mg 1280
Tuesday 1 Cup Blueberry Oats

Calories: 250

Cholesterol: 10 mg

Pineapple + avocado salad (1 cup)

Calories: 150

Sautéed Mushroom chicken (skinless) + whole wheat tortilla +

Mango chunks

Total calories:  370

Cholesterol: 110 mg

1 cup coffee

(Prepared with fat-free milk)

 

Calories: 120

Cholesterol: 10 mg

Red lentil soup (1 cup) + garlic bread

Peach (1)

Calories: 385

 

130 mg 1275
Wednesday Whole wheat French Toast (2) Made with olive oil

Calories: 310

Boiled egg whites (3)

Calories: 60

 

3 oz Tuna stuffed with salt, pepper, and lemon +

Honey glazed veggies

Calories: 350

Cholesterol: 30 mg

Peanut butter (2 tbsp)

Calories: 90

 

 

Whole wheat cheesy spinach pasta (1 cup)

(Cooked with low-fat or cottage cheese) +

1 cup pineapple juice

Calories: 420

Cholesterol: 125 mg

155mg 1230
Thursday Veggie omelet made with egg whites (2) + bran bread slices (2)

1 cup fat-free milk

Calories: 400

Cholesterol: 10 mg

Watermelon and tomato salad (1 cup)

Calories: 120

Turkey stir fry with brown rice + Roasted vegetables

Calories: 340

Cholesterol: 115 mg

Dark chocolate, whole wheat muffin (1)

Calories: 120

Cholesterol: 5 mg

Veggie + hummus sandwich (1)

+ 1 pear

Calories: 310

130 mg 1290
Friday Granola Bars (2) +

1 cup fat-free milk

Calories: 260

Cholesterol: 29 mg

Pepper stuffed sweet potato (/2 cup)

Calories: 120

Grilled Salmon (3 oz) + corn salad +

1 cup pomegranate juice

Calories: 410

Cholesterol: 63 mg

Roasted almonds (12)

Calories: 120

Chickpea stew + brown rice (1/2 cup)

+ onions and tomato salad

Calories: 340

 

92 mg 1250
Saturday whole wheat bread (2 slices) with avocado spread

1 cup orange juice

Calories: 350

Berries salad (1 cup)

Calories: 120

Chicken steak + sour cream sauce

+ mashed potato

Calories: 380

Cholesterol:

92 mg

Cookies (2)

Calories: 150

Cholesterol 5 mg

Vegetable soup with spinach (1 cup)

Calories: 210

97 mg 1200
Sunday Scrambled egg whites with spinach + whole wheat bread (2 slices)

Calories: 360

Cholesterol: 10mg

Sweet corn salad (1/2 cup)

Calories: 130

Vegetable rice (1/2 cup)

Pineapple chunks

Calories: 250

 

1 cup carrot juice

Calories: 120 mg

Chicken + avocado salad (1 cup)

Mint smoothie (1 cup)

Calories: 340

Cholesterol: 95 mg

105 mg 1200

Recommendations for lowering cholesterol levels:

  • Focus on cooking methods, roast, steam, stir fry or sauté e seafood, chicken, and vegetables in a minimum amount of vegetable oil or olive oil
  • Cool sown soups and stews for at least one hour to remove the congealed fat
  • Use less salt in cooking
  • Use low-fat, skimmed, or evaporated milk
  • Use sour cream, cottage cheese, or yogurt instead of high-fat cheese.
  • Replace salt with herbs and spices
  • Prefer skinless meat and egg whites
  • Choose whole grains to boost your fiber intake.

What do you think?

Written by Diabetes Doctor

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese and have diabetes, hypertension, and high cholesterol levels, I am writing at dibesity.com when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.
Also, you can contact me directly at dibesity.com@gmail.com

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