With the rise of people working from home and the decrease in the population who cares about their health, a convenient meal plan to lower cholesterol is very crucial.
Effective 7 Day Meal Plan to Lower Cholesterol
If you’re looking forward to keeping your cholesterol level at home, follow these balanced diets with simple and easy steps of a 7-day meal plan to lower cholesterol. Go along with this 7-day meal plan to lower cholesterol.
First, let us know about high cholesterol and its causes.
What is Cholesterol?
Every cell in your body contains cholesterol, a wax-like substance similar to fat. The body needs to produce hormones, vitamin D, and substances that aid digestion.
You can make all the cholesterol you require for your body with the 7-day meal plan. In addition to egg yolks, meat, and cheese, cholesterol can also be found in foods derived from animal sources. Foods from animal sources contain cholesterol.
Over time, too much cholesterol or high cholesterol in your blood can form plaque when it combines with other substances.
These plaques attach themselves to the walls of your arteries. Atherosclerosis is the result of this buildup, a narrowing or even blocking of your coronary arteries may result in coronary artery disease.
Having a diet high in fat and carbohydrates has the most significant influence on cholesterol levels in the blood, and it is not the amount of cholesterol you consume.
Following a 7-day meal plan to lower cholesterol is very effective, so, you must try it out by yourself.
Importance of Cholesterol
Cholesterol is an essential element needed by every cell in our body. The cell membranes in our body create layers our body using the help of cholesterol.
The said layers created in our body protect the cell and its contents by being a key element, it decides what all things can enter the cell or leave it. The liver makes this, and it is also used to make bile. Bile helps you to digest foods.
Certain hormones and vitamin D, which are essential for your body, are produced by cholesterol. Your liver makes enough cholesterol for everybody’s functions and other significant functions.
Types of Cholesterol
Neither water nor blood can dissolve fat or cholesterol. It forms lipoprotein and is a tiny protein-covered particle that contains packages of fat and cholesterol.
Lipoproteins can transport a significant amount of fat throughout the body, as they mix easily with blood and move along with it. There are smaller, fluffy ones and dense, high-density ones among the particles.
There are three important ones: low-density lipoproteins (LDL), high-density lipoproteins (HDL), and triglycerides. One should take enough of the mentioned fats through a proper 7-day meal plan to lower cholesterol.
1. Low-Density Lipoproteins (LDL cholesterol):
Low-density lipoprotein or LDL cholesterol is otherwise called “bad” cholesterol as this level of cholesterol leads to plaque formation in your arteries.
You might wonder why it is mentioned as bad cholesterol when it lowers cholesterol. But it is terrible because of what it does to your body.
LDL cholesterol levels form up on the walls of the arteries and make the way narrower. These deposits then form plaque which might end up in blockages, which results in atherosclerosis.
As one might already know, arteries are very important to one’s body as they are blood vessels that carry oxygen-rich blood away from your heart to all other organs present in the body.
Saturated Fat and Trans Fats
Saturated fats and trans fats are two kinds of fat linked to high levels of LDL cholesterol. Products derived from animals, such as meat, milk, cheese, and butter, usually contain saturated fats.
Trans fat foods are primarily found in foods such as cookies, crackers, canned goods, and baked goods made with trans fat, which are found in fast foods and fried foods. Trans fats contain high cholesterol levels and might cause high blood pressure.
2. High-Density Lipoproteins
High-Density Lipoproteins or HDL are also known as the “good” cholesterol or protective cholesterol. It does the opposite of LDL cholesterol. It does the process of carrying away the cholesterol and other kinds of cholesterol away from the arteries.
Furthermore, it takes them back to the liver, which later removes them from your body. It is said that higher levels of HDL are involved in decreasing the risk of heart disease.
3. Very Low-Density Lipoproteins
Very low-density lipoproteins are also known as “bad” cholesterol. This also helps in the formation of plaques in the walls of your arteries.
But it differs slightly from Low-density cholesterol as this mainly carries triglycerides (triglyceride levels). Low-density cholesterol or bad cholesterol carries cholesterol, if the triglyceride levels are higher, it causes some health issues.
Heart disease and other chronic conditions can be prevented by lowering your LDL and increasing your HDL.
4. Dietary Cholesterol
The cholesterol found in food such as red meat, eggs, and fat dairy products is dietary cholesterol.
How Much Cholesterol Does One Need?
Your body needs a considerable amount of cholesterol to work properly. A high level of cholesterol can be problematic, one should follow a strict 7-day meal plan to lower cholesterol.
The condition known as hypercholesterolemia is characterized by high levels of cholesterol. The condition of hypocholesterolemia is characterized by low cholesterol levels.
It is not common for people to have low cholesterol levels, but it is also possible.
The amount of cholesterol depends upon your age and sex, it might vary individually. High Cholesterol or dietary cholesterol can cause cardiovascular disease-related deaths. Follow a strict 7-day meal plan to lower cholesterol.
What Foods Should You Eat?
- Nuts, seeds, and legumes
- Oats and oat bran
- Chia and ground flaxseeds
- brown rice
- Whole grains
- Fibre Supplements
- Brussels sprouts
These are the foods to be included in your 7-day meal plan to lower cholesterol.
- Whole eggs
- Fatty fish
- Chia seeds
- Full-fat yogurt
What Foods Should You Not Eat?
- Fatty beef
- Buttered popcorn
- Poultry with skin
- Lard and shortening
- Organ meats, such as kidney and liver
- Potato chips and crackers
- Dairy products made from whole or reduced-fat milk
- Commercially fried foods
- Saturated vegetable oils, such as palm oil, coconut oil, and palm kernel oil
- Packaged or processed foods such as cookies, cakes, donuts, and pastries
- Bakery goods that contain shortening
- Products containing partially hydrogenated vegetable oils
- Red meat
These are the foods not to be included in your 7-day meal plan to lower cholesterol.
7-Day Meal Plan for Lower Cholesterol
Let’s look at this 7-day meal plan to lower cholesterol by following up on a healthy diet plan to lower cholesterol. By following up on this healthy diet plan, one can reduce and control cholesterol levels in the body, and it can also bring down the risk factors of heart disease.
This 7-day meal plan to lower cholesterol provides different and tasty recipes that help you acquire enough fibre and enough healthy fats that help you lower cholesterol and control cholesterol in your body.
This cholesterol-lowering diet is beneficial and effective. Stick to this 7-day meal plan to lower cholesterol.
Protein smoothie – To make this protein smoothie, Add 1 cup of almond milk (unsweetened), 1 spoon protein powder of your choice (pea or whey), 1 small tin of nonfat plain Greek yogurt, half banana, and 1 cup of fruit and vegetables of your choice (it can be fresh fruits or frozen fruits).
Tip – Add ice cubes if you prefer a cold drink or smoothie.
Boiled Eggs – To make a perfect boiled egg, take an inch of water in the steamer and add 2 eggs. Make it boil for 15 minutes, and then take out the eggs. Peel the shells and enjoy your boiled eggs. If you do not prefer to eat the egg yolks, you can eat 4 egg whites.
Peaches and nuts – Eat 2 peaches along with a few grams of nuts of your choice.
Vegetarian chilli stuffed baked potato is a simple and easy recipe to make this baked potato dish. To cook the potatoes faster, cut the large potato in half and rub them with olive oil. Prick the potatoes with a fork.
Place them directly in the oven to make them crispier. Place them in a preheated oven to 425 degrees Fahrenheit. Bake it for 45 minutes to 1 hour.
Flip the baked potatoes at an interval of 25 minutes. You can also try this dish with sweet potatoes.
To make the vegetarian chilli, chop the onions finely and cook it over olive oil for 3 to 5 minutes.
Add in diced tomatoes or cherry tomatoes, kidney beans, chilli powder, onion powder, cumin, garlic powder, salt, and hot sauce. If you prefer something else, add chilli toppings of your taste.
Yogurt and nuts – 1 cup of nonfat plain Greek yogurt topped with nuts.
Barley soup – On a pot, add onion and garlic. Sauté it and add baby carrots, canned tomatoes, barley, basil, vegetable broth, and desirable spices. Stir the contents and simmer them. Add diced potatoes and cook them till they are tender.
Add frozen beans and corn. Finally, add lemon juice, salt, and pepper. Serve it hot. Garnish it with some parsley. This 7-day meal plan to lower cholesterol is highly recommended.
Pancakes – This traditional breakfast is healthier and tastier at the same time. After making this yummy no added sugars recipe, top it with some fruits. Microwave your frozen fruits and add them to the pancakes. Strawberries and Blueberries go well with the pancakes.
Orange – Take one orange and a cheese stick.
Kidney bean Pasta – Prepare pasta first. Pour oil and add onions, bell peppers, and garlic in a skillet. Cook it for 5 minutes. Add the kidney beans, tomato puree, and other seasonings. Add salt and pepper according to your taste.
Add water and stir it occasionally. Mash the beans while cooking—Cook for 5 to 10 minutes. Add water to your choice. Serve it on top of pasta with basil. Eat it while it’s hot.
- Afternoon Snacks
Figs – Take 3 large figs and one tub of nonfat plain Greek yogurt
Tuna and White Bean Salad – To prepare this tasty dinner, take a bowl and add the tuna. Break the tuna into small pieces using a fork or knife. Add the white beans along with some capers.
Take another bowl and add olive oil. Then add the red wine vinegar and season the mixture with salt and pepper. Pour the prepared mixture on the tuna, beans, and capers.
Now, add the onions and tomatoes and toss them gently. Place bruschetta on a plate and then add the tuna mixture on its top. Top the prepared dish with some fresh basil and enjoy!
This is a 7-day meal plan for Tuesday to lower cholesterol.
Whole Grains Cereal
Whole grain or flaky cereal with a glass(1 cup) of milk.
Pear and Cheese
Take one pear and 20 grams of cheese.
Veggie burgers and Cooked Quinoa Salad
Take a skillet and heat olive oil to make this mouthwatering dish. Toss in some onions and mushrooms (you can add vegetables you prefer). Stir fry for 1 to 2 minutes. Add salt of your liking and add additional flavours like paprika and sriracha. Then turn off the stove and let it cool.
Now, take the food processor and add the sautéed onions, sautéed mushrooms, brown rice, flax seeds, and half a cup of Panko bread crumbs. After the mixture is prepared, transfer it into a bowl and fold it in with the remaining bread crumbs. Form them into patties and chill them for 1 hour in the freezer.
While grilling the patties, brush the patties with olive oil and grill for 7 minutes on both sides individually. Eat the patties as it is or along with buns. Yummy burgers are now ready to eat.
To make the quinoa chickpea salad, add quinoa in water and boil it for 12 to 15 minutes—chop onions and prep all the vegetables. Add the chickpeas, onions, bell pepper, olives, tomatoes, cucumber, and parsley in a large bowl.
You can also add a pinch of lemon to your liking. Then add the cooked quinoa and dressing and give a good toss. You are ready to dig in!
Banana and nut butter – Take one banana and eat it with nut butter.
Honey Walnut Shrimp
Add mashed avocado on toast.
Apple and Peanut Butter
Take one apple and add the peanut butter of your choice.
Pot Pie Soup
Take about a half cup of pumpkin seeds and enjoy them.
Slow-cooked Mediterranean Stew
Add tomatoes, broth, onion, carrot, garlic, and some spices to a cooker. Cook and cover it low for 6 hours. In another bowl, mash chickpeas and some cooking oil and add it to the cooker. Cook it for 30 minutes, and the stew is ready!
This is an essential dish in this 7-day meal plan to lower cholesterol.
Take barley cereal with 1 cup of milk.
Black beans soup
Stuffed Sweet Potato
Take about half a cup of pistachio nuts and enjoy them!
Citrus poached Salmon
To prepare this, wash the salmon thoroughly. In a separate bowl, peel the lemon and set it aside. In another bowl, squeeze lemon and orange juice. Add the juices to a skillet and water. At the same time, it’s boiling; add salmon, and set the heat to medium heat.
Simmer it while covering it for 4 to 5 minutes. Now lay the asparagus on the salmon and simmer it for another 4 to 5 minutes.
Check if the fish is cooked and if the asparagus is crisp-tender. In a small bowl, add the juices and combine them with parsley, butter, lemon peel, salt, and pepper. This tasty dish is ready to be served.
Muesli and Linseeds with Yoghurt: + 1 serving fruit (e.g. 1 cup cherries or 2 tbsp raisins)
Nuts – Take about half a cup of unsalted dry-roasted almonds.
Roasted Chicken Salad
In a bowl, add cooked chicken breast, almonds, celery, and also dried cherries. Add nonfat plain Greek yogurt, mayo, lime juice, mustard, and some seasonings in another bowl. Then add the prepared chicken mixture and toss it gently.
Take 1 cup of nonfat plain Greek yogurt and a half cup of raspberries, and 2 tablespoons of chopped walnuts.
Roast Cauliflower & Egg Salad
Roast cauliflowers with your favourite seasonings and eat them with some egg salad. It is high in fibre and helps you lower cholesterol.
Apple Oatmeal is a healthy unsaturated fats food as it contains soluble fibre. It tastes so delicious! Just spoon the oatmeal mixture into the apple and bake it.
Take a container of low-fat Greek yogurt and add two spoons of sunflower seeds.
Sardine Salad Bread Roll
This Mediterranean diet is an easy recipe to do. In a cooker, boil the potatoes until tender. Add the salad ingredients such as cherry tomatoes, sardines, black olives, onion, and seasonings in another bowl. Stir them with mustard, vinegar, and oil.
Veggies and Hummus
You can add vegetables of your choice, such as zucchini, sweet potatoes, carrots, avocadoes, and radishes. Cut these veggies and dip them in some hummus and enjoy!
Add beans and salsa free in a bowl. Add avocado, lime juice, coriander, and salt to another bowl and stir it. In a skillet, add avocado oil and scrambled eggs.
Take a tortilla and spread the bean mixture and the eggs. Fold, and then they are ready to eat.
Frequently Asked Questions
1. Is cholesterol good or bad for the body?
Although our bodies require cholesterol to function effectively, excessive amounts of it can be harmful. High cholesterol can lead to heart and brain diseases as well as significant blood concerns like clots.
2. How can I reduce my cholesterol?
You may begin by exercising thrice a week and upping the amount of exercise you do. A few dietary changes can also lower cholesterol and enhance heart health.
3. What causes high cholesterol?
When there is too much of the fatty molecule known as cholesterol in your blood, you can have high cholesterol. It is primarily brought on by consuming fatty foods, omitting to exercise regularly, being overweight, smoking, and consuming alcohol.
So, mentioned above was the 7-day meal plan to lower cholesterol, try it out and let us know your experience in the comments!
Follow this 7-day meal plan to lower Cholesterol and take a look at these amazing smoothie recipes!