7 Day Eating Plan To Lower High Cholesterol

A healthy diet is essential for lowering and managing cholesterol and maintaining overall health and well-being.

Understanding Cholesterol

Before we start, let’s briefly understand cholesterol. There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is often referred to as “bad” cholesterol because high levels of it can lead to the build-up of plaque in your arteries, increasing the risk of heart disease. On the other hand, HDL cholesterol is considered “good” cholesterol because it helps remove LDL cholesterol from your bloodstream.

I have put together a 7-day healthy eating plan to help lower high cholesterol that you can follow here, and you can use this alongside my 7-minute workout designed to help reduce high cholesterol. It is also important to keep yourself fully hydrated and focus on the right-sized portions. This is a guide, and please do adjust for your personal needs.

LOWER YOUR CHOLESTEROL 7 DAY DIET

DAY 1 

BREAKFAST: Whole Grain Toast with  Avocado, Rocket and Seeds. Top whole-grain toast with sliced avocado. Add a little rocket and sprinkle some nuts or seeds to boost fibre, healthy fats, and protein

LUNCH: Lentil Soup with Whole Grain Cracker: Homemade or low-sodium canned lentil soup for lunch. Serve it with a whole-grain cracker 

DINNER: Grilled White Fish or Tofu with Sautéed Spinach, Leeks and Toasted Pine Nuts. Grilled white fish or tofu with a side of sautéed spinach and leeks. Top it off with some toasted pine nuts and a squeeze of fresh lemon 

DAY 2

BREAKFAST: Peanut Butter Banana Wrap. Spread natural peanut butter on a whole-grain tortilla. Add sliced bananas, roll it up, and enjoy

LUNCH: Quinoa, Black Bean and Mango Bowl. Use cooked quinoa as the base, and top it with diced mango, finely chopped red onion, chopped peppers, and cooked and drained black beans and chickpeas. Squeeze the zest of a lime for some added flavour. If you’d like, you can add a protein source, such as cooked chicken breast or lean turkey. Drizzle on a light dressing or lemon juice for added flavour

DINNER: Sweet Jacket Potato with Tuna and sweetcorn served with a green salad

DAY 3

BREAKFAST: Porridge with Fresh Berries: For a low glycaemic index, choose steel-cut or old-fashioned oats. Add a sprinkle of chia seeds or nuts for healthy fats and protein. Finish with fresh blueberries or strawberries

LUNCH: Chicken and Avocado Wrap: A whole-grain wrap filled with lean chicken slices, creamy avocado, crisp lettuce, and juicy tomato. Use mustard or a small amount of mayo for added flavour

DINNER: Vegetable Stir Fry with wholewheat noodles

DAY 4

BREAKFAST: Grilled mushrooms and tomatoes on wholemeal toast

LUNCH: Wholemeal pitta with turkey slices and homemade coleslaw (do this by using grated red cabbage and grated carrot, mix with yoghurt and add seasoning)

DINNER: Vegetarian Chilli: Black beans, kidney beans, and lentils cooked in a tomato-based sauce with chilli spices. Include onions, garlic, tomatoes, and bell peppers. Serve with brown rice

DAY 5

BREAKFAST: Whole-grain toast with hummus and topped with slices of tomatoes

LUNCH: Quinoa bowl with black beans, steamed broccoli, cherry tomatoes, and a drizzle of olive oil

DINNER:  Cheesy Garlic Broccoli Spaghetti: Whole grain spaghetti tossed with sautéed garlic and red pepper flakes in olive oil. Add steamed broccoli florets and finish with a sprinkle of grated Parmesan cheese

DAY 6

BREAKFAST: Greek yoghurt with mixed seeds and honey

LUNCH: Tuna and White Bean Salad  Wholegrain Wrap: Canned tuna, white beans mashed up, diced red onion, mixed salad leaves and a squeeze of fresh lemon juice

DINNER:  Quinoa Stuffed Peppers: To create the filling, a mixture of  cooked quinoa, cooked black beans, sweetcorn, tomatoes, and spices. Place this  inside the peppers, and bake until the peppers are tender

DAY 7

BREAKFAST: Health Boosting Smoothie: Combine the following ingredients in a blender: 1/2 cup of berries,1/4 cup of oats, 1 banana, a small handful of almonds or walnuts, a handful of spinach, 1 tablespoon of ground flaxseeds or chia seeds,1/2 cup of Greek yoghurt, a pinch of cinnamon,1 cup of unsweetened almond milk or soy milk. Blend until smooth and creamy

LUNCH: Sweet jacket potato with tuna and sweetcorn

DINNER: Chickpea and Spinach Curry: Chickpeas cooked in a tomato and spinach curry sauce. Serve with brown rice

Do share your progress via social media or by sending an email to info@lowrfitness. My goal is to help everyone achieve optimal health, and I am always thrilled to hear about your success! Lucy xx