This 7-day plan is for beginners. We outline a week’s worth of healthy meals and snacks to help you lower your ldl. We meal-prep your breakfast and lunch for you to grab-and go, plus we focus on simple recipes without lengthy ingredient lists. You will also find a lot of sheet pan and one-pot dinners, which means less cleanup time. We include a lot of fiber, which is important for both heart and intestine health, by focusing on vegetables and fruits, whole grains, and legumes, while limiting saturated fats, and simple carbohydrates that raise cholesterol.
Check out: Extra Ldl cholesterol Weight-loss program Tips
What causes excessive Ldl cholesterol and the best way to reduce it:
A number of factors can contribute to excessive ldl-cholesterol, including family history. Smoking, obesity, a poor diet (think of eating too much sugar, fast food, and processed foods), as well as a lack of exercise can all contribute to a higher ldl. According to the CDC a total ldl of more than 200 mg/dL can be considered high. There are no signs of high ldl levels, but you should speak to your doctor about having them checked. Although excessive ldl is not accompanied by any symptoms, it can lead to heart attacks and strokes. It’s important to focus on prevention at your annual visit and to be aware of your risk factors.
We can reduce the risk by making lifestyle modifications, such as increasing exercise and choosing a diet that is high in fiber, healthy unsaturated fats (such as olive oil, salmon, and nuts and seeds) while limiting sugar, saturated fats, and trans fats. We set the plan to 1,500 calories because if you are obese, losing weight can increase your ldl. We also included variations for 1,200 and 2,000 calories a day depending on your needs.
What Is the Difference Between Saturated and Unsaturated Fatty Acids?
What to look for when choosing meals to lower Ldl cholesterol
You should be aware of the foods you need to avoid and those that you must buy to lower your ldl. Reduce your ldl by eating foods high in fiber, such as legumes or beans, fresh or frozen vegetables and fruits. Whole grains such as quinoa and oatmeal, brown or whole wheat bread, and legumes, beans, lentils, vegetables, or fruits (fresh, frozen) are also good choices. Other healthy choices include foods high in unsaturated fatty acids like nuts and seeds, such as chia, flax and avocado, along with olive oil and omega-3-rich food like salmon. These healthy fats help to raise your HDL ldl ldl cholesterol, which is good for your heart. You may be surprised to learn that eggs and shrimp are also good for you. Although they were historically avoided because of their high dietary ldl-cholesterol, there is not much evidence that the ldl-cholesterol in these foods actually raises your body’s ldl-cholesterol. So, feel free to include them in your healthy diet.
When you are trying to reduce ldl cholesterol, foods high in saturated fats, particularly animal fats like butter, cream, and fatty meat cuts, such as sausages, should be avoided. The American Coronary heart Affiliation suggests limiting red meat like beef and pig to two servings per week due to its excessive saturated fats. Trans fat is one other fat that can have a big impact on your ldl. Trans fats are banned by the FDA, but some foods still contain them. You should always read the ingredients to identify any hidden fats. They may appear as 0g on the label if the food contains less than 0.5g per serving.
If you want to know if a food contains trans fats, look at its ingredient list. Avoid foods that are “hydrogenated”, “partially-hydrogenated”, and processed baked goods. You can also find them in some peanut butters. So, choose a peanut butter with only two ingredients: peanuts and sea salt.
You should also limit refined sugars and simple carbohydrates such as white flour, white wheat, white rice, and sweets. This includes soda. You should avoid these foods as they can cause a type of fat to build up in your blood. Instead, choose whole grains and plenty of vegetables and fruits instead of simple starches and sugar.
Reduce Ldl cholesterol with Wholesome Foods
Beans and lentils
Salmon, in particular
Olive oil
Avocados
Nuts, seeds and chia together with flax
Peanut butter pure or any other nut butter
Complete grains such as oatmeal, quinoa or brown rice, and whole wheat bread
Fruits, especially fruits high in fiber like apples, berries and pears
Greens, especially dark leafy greens such as Brussels sprouts, broccoli, and cauliflower
Winter squash and candy potatoes
How to Meal Prep for a Week of Meals?
Cinnamon Roll in a day Oats for Breakfast on Days 2 to 6.
Prepare Candy Potato, Kale & Hen salad with Peanut Dressing for Lunch on Days 2 through 5.
Day 1
sheet pan salmon
Breakfast (293 Energy)
Apple & Peanut Butter Toast
A.M. Snack (131 energy)
1 massive pear
Lunch (387 Energy)
1 serving Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (206 energy)
1/4 cup dry-roasted almonds, unsalted
Dinner (504 Energy)
Sheet-Pan Salmon with Broccoli & Candy Potatoes
Everyday Totals: 1,521 calories, 67g protein,153g carbohydrates,37g fiber,76g fats (12g saturated fats), 1,257mg sodium
To make it 1,200 energy: Replace the morning snack with 1 clementine. At lunch, replace the orange with 1 plum.
To make it 2,000 energy: add 1/3 cup walnut halves for the morning snack, 1 cup plain nonfat Greek yogurt for lunch and 1 large apple as a snack in the evening.
Day 2
Stuffed Candy Potatoes with Hummus Dressing
Breakfast (280 Energy)
Cinnamon Rolls in a single serving
1 5-oz. container nonfat plain Greek yogurt
A.M. Snack (206 energy)
1/4 cup dry-roasted almonds, unsalted
Lunch (428 calories)
1 serving Candy Potatoes, Kale & Hens Salad with Peanut Dressing
1 clementine
P.M. Snack (112 energy)
1/2 cup cucumber, sliced
1/4 cup of hummus
Dinner (472 Energy)
Stuffed Candy Potatoes with Hummus Dressing
Everyday Totals: 1,497 calories, 85 g of protein, 184 grams of carbohydrates, 42 g of fiber, 52g fats (7 g saturated fats), 1,664mg sodium
To make it 1,200 energy: Replace the snack in the morning with 1/2 cup of sliced bell pepper, and leave out the hummus for the snack in the evening.
To make it 2,000 energy: add 1 large apple to your breakfast, 1 pear as a snack in the morning, 1 cup plain nonfat Greek yogurt for lunch, and 1 serving of Guacamole chopped salad at dinner.
Day 3
Turkey & Candy Potato Chili
Breakfast (280 Energy)
Cinnamon Rolls in a single serving
1 5-oz. container nonfat plain Greek yogurt
A.M. Snack (131 energy)
1 massive pear
Lunch (428 calories)
1 serving Candy Potatoes, Kale & Hen with Peanut Dressing
1 clementine
P.M. Snack (197 energy)
1 cup nonfat plain Greek yogurt
1/4 cup raspberries
1 Tbsp. Chop walnuts
Dinner (450 Energy)
1 serving Turkey & Candy Potato Chili
Guacamole Chopped Salad, 1 serving
Everyday Totals: 1,486 calories, 96 grams of protein, 158 grams of carbohydrates, 33 grams fiber, 57 gr fats (9 g saturated fats), 1,623mg sodium
To make it 1,200 energy: Replace the A.M. snacks with 1 plum, and leave out the yogurt and walnuts for the P.M. snacks.
To make it 2,000 energy: Add 3 Tbsp. Add 3 Tbsp. chopped walnuts for breakfast, 1/3 cup dry-roasted unsalted almonds as a snack in the morning and a 1-oz. Slice whole-wheat baquette for dinner.
Day 4
Skillet Lemon Hen and Potatoes With Kale
Breakfast (280 Energy)
Cinnamon Rolls in a single serving
1 5-oz. container nonfat plain Greek yogurt
A.M. Snack (131 energy)
1 massive pear
Lunch (428 calories)
1 serving Candy Potatoes, Kale & Hens Salad with Peanut Dressing
1 clementine
P.M. Snack (291 energy)
1 medium apple
2 Tbsp. Almond butter
Dinner (374 Energy)
Skillet Lemon Hen and Potatoes with Kale
Everyday Totals: 1,504 calories, 84g protein, 172g carbohydrates, 30g fiber, 58g fats and 9g saturated fats. 1,390mg sodium
To make it 1,200 energy: Replace the A.M. Snack with 1 plum, and leave out the almond butter for the P.M. Snack.
To make it 2,000 energy: Add 1 cup of chopped Guacamole to your dinner and 1/3 cup of unsalted, dry-roasted almonds in the morning.
Day 5
Carolyn Hodges M.S. RD, Carolyn Hodges M.S. Candy Potato, Kale & Hen Salad With Peanut Dressing
To prepare for dinner, start the Sluggish Cooker Mediterranean Stew in the morning by preparing it according to Step 1.
Breakfast (280 Energy)
Cinnamon Rolls in a single serving
1 5-oz. container nonfat plain Greek yogurt
A.M. Snack (193 energy)
25 Dry-roasted almonds without salt
Lunch (428 calories)
1 serving Candy Potatoes, Kale & Hens Salad with Peanut Dressing
1 clementine
P.M. Snack (95 energy)
1 medium apple
Dinner (501 Energy)
Sluggish Cooker Mediterranean Stew, 1 serving
Greens in 2 cups
1/2 avocado, sliced
1 serving Citrus French dressing
You can reserve two portions of the Sluggish Cooker Mediterranean Stew for your lunches on Days 6 and 7.
Everyday Totals: 1496 calories, 68g protein, 150g carbs, 35g fiber, 74g fat, 9g saturated fats and 1,551mg sodium
To make it 1,200 energy: Replace the morning snack with 1 medium orange, and leave out the avocado for dinner.
Add 3 tablespoons of almond butter to the A.M. snack. Add almond butter to your P.M. snacks.
Day 6
Stew for Mediterranean Weight Loss Program in White Bowl, Slow Cooker
Breakfast (280 Energy)
Cinnamon Rolls in a single serving
1 5-oz. container nonfat plain Greek yogurt
A.M. Snack (95 energy)
1 medium apple
Lunch (322 Energy)
Sluggish Cooker Mediterranean Stew, 1 serving
1 massive pear
P.M. Snack (244 energy)
1 cup nonfat plain Greek yogurt
1/4 cup raspberries
2 Tbsp. Chopped walnuts
Dinner (548 Energy)
1 serving Sheet Pan Balsamic Parmesan Roasted chickpeas and Greens
Greens in 2 cups
1 serving Citrus French dressing
Everyday Totals: 1,490 calories, 66 grams of protein, 175 grams of carbohydrates, 36 grams fiber, 62 gr fats (9 g saturated fats), 1,490mg sodium
To make it 1,200 energy: Replace the clementine in the A.M. snacks with 1 clementine, and leave out the yogurt and the walnuts for the P.M. snacks.
Add 3 tablespoons of almond butter to your morning snack and add 1/2 avocado, sliced, for dinner. Add almond butter as a snack in the morning and 1/2 avocado, sliced to dinner.
Day 7
Honey walnut shrimp
Breakfast (293 Energy)
Apple & Peanut Butter Toast
A.M. Snack (301 energy)
1 medium apple
1/4 cup dry-roasted almonds, unsalted
Lunch (322 Energy)
Sluggish Cooker Mediterranean Stew, 1 serving
1 massive pear
P.M. Snack (116 energy)
3/4 cup nonfat plain Greek yogurt
1/4 cup raspberries
Dinner (482 Energy)
Honey Walnut Shrimp, 1 Serving
Half a cup of brown rice cooked
Totals for the day: 1,514 calories, 70 g of protein, 161 grams of carbohydrates, 30 grams fiber, 69g fat, 9g saturated fats and 883mg sodium
To make it 1,200 energy: omit almonds in the morning snack, and the yogurt in the evening snack.
To make it 2,000 energy: add 3/4 cup plain Greek yogurt without fat to your breakfast. Increase to 1/3 cup dry-roasted, unsalted almonds for the afternoon snack. Add 1 serving of Guacamole chopped salad to your dinner.
