7-Day Meal Plan to Lower Cholesterol

The Importance of Heart Health

Keeping our hearts healthy is so important. High cholesterol contributes to plaque buildup in the arteries, which can lead to heart disease over time. The good news is that small, sustainable changes to our diets can make a big difference!

Understanding Cholesterol

Cholesterol is a waxy substance found in our blood. We need some cholesterol to build healthy cells, but too much can be problematic. When we have excessive “bad” LDL cholesterol, it sticks to the walls of arteries. Over time, this causes narrowing and hardening of these blood vessels.

The Role of Nutrition

The foods we regularly eat have a big impact on cholesterol levels. While genetics and other factors come into play, a diet low in saturated and trans fats can help lower LDL cholesterol. Soluble fiber also binds to cholesterol, helping flush it from the body.

7 Days of Cholesterol-Friendly Eating

Small steps can lead to big changes over time! Try adopting this simple meal plan for one week:

Oatmeal with berries for breakfast
Vegetable & hummus whole grain wrap for lunch
Salmon with quinoa and roasted Brussels sprouts for dinner

Plant-Based Options to Try

For those interested in exploring more plant-based options, foods like avocado, nuts, olive oil, and coconut contain beneficial fats that support heart health. Fruits, vegetables and whole grains provide antioxidants, fiber, vitamins, and minerals too.

Staying Active

Along with nourishing foods, staying active helps strengthen the heart muscle and circulation. Aim for 150 minutes per week of moderate activity like walking, swimming or cycling. Even light exercise can make a difference over time!

FAQs

What foods lower cholesterol quickly?

Soluble fiber from oatmeal, beans, apples, strawberries and nuts can help reduce cholesterol. Swapping saturated fats for healthier unsaturated fats found in olive oil, avocados and fatty fish can also help lower cholesterol.

How can I lower my cholesterol in 7 days?

Eat more fiber-rich whole grains, fruits, vegetables, and healthy fats from nuts, seeds and olive oil. Limit saturated fat, trans fats, and processed carbohydrates like white bread, cookies and sugary drinks, which can all negatively impact cholesterol.

What are the worst foods for high cholesterol?

Butter, red meat, processed meats like bacon, fried foods, baked goods made with trans fats, and whole milk dairy products are among the worst foods for high cholesterol.

Is banana good for cholesterol?

Yes, bananas contain pectin, a soluble fiber that can bind to cholesterol in the blood and flush it from the body. They also provide potassium and other vitamins and minerals that support heart health.

How do I know if my cholesterol is high?

Get your cholesterol levels tested by your healthcare provider. Total cholesterol levels of less than 200 mg/dL are considered desirable. LDL “bad” cholesterol ideally stays under 100 mg/dL. If your total or LDL cholesterol comes back high, your provider can help create a plan to help lower it.