Looking for a simple routine that can help lower your cholesterol? This 30-day meal plan can help. Antonis Achilleos; Morgan Hunt Glaze; Victor Protasio Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD
Whether you’ve been struggling with high cholesterol for years or just found out your numbers are elevated, this low-cholesterol meal plan can help. We map out 30 days of delicious meals and snacks tailored to reduce cholesterol levels. To make this meal plan beginner-friendly, we chose simpler recipes with shorter ingredient lists, called for leftovers several times throughout the month and included ample meal-prep tips each week to make for a seamless routine. Check it out! How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. Why This Meal Plan Is Great for You
To help lower cholesterol, we capped saturated fat at no more than 14 grams per day. While there’s some debate over saturated fat and its impact on cholesterol, we still opted to limit it but included plenty of unsaturated fats from foods such as nuts, seeds and avocado. Unsaturated fats can help lower LDL cholesterol, often referred to as “bad” cholesterol, and improve heart health.
To further help lower cholesterol, we included fiber-rich meals and snacks. Fiber is an all-star nutrient with many health benefits , including playing an important role in reducing cholesterol. The recommended fiber intake ranges from 25 to 38 grams per day. Because research links a high fiber intake with a reduced level of total cholesterol and LDL cholesterol, we aimed for the higher end of that goal with each day providing an average of 39 grams.
Though total protein intake doesn’t typically significantly influence cholesterol levels, we know it’s a nutrient that many people prioritize. […]
30-Day Low-Cholesterol Meal Plan for Beginners, Created by a Dietitian
