{"id":26232,"date":"2021-08-24T22:33:09","date_gmt":"2021-08-24T22:33:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26232"},"modified":"2025-07-10T23:20:10","modified_gmt":"2025-07-10T23:20:10","slug":"7-day-meal-plan-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/","title":{"rendered":"7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#What_Causes_High_Cholesterol\" >What Causes High Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Why_Lower_Cholesterol\" >Why Lower Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#How_To_Lower_Cholesterol_With_Diet\" >How To Lower Cholesterol With Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#What_Foods_Are_High_In_Cholesterol\" >What Foods Are High In Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#What_Are_The_Best_Foods_To_Lower_Cholesterol\" >What Are The Best Foods To Lower Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Diet_Plans_That_Help_Lower_Cholesterol\" >Diet Plans That Help Lower Cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#The_Mediterranean_Diet_For_Lowering_Cholesterol_Levels\" >The Mediterranean Diet For Lowering Cholesterol Levels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#How_Does_the_Mediterranean_Diet_Help_Lower_Cholesterol\" >How Does the Mediterranean Diet Help Lower Cholesterol?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Foods_To_Eat_On_The_Mediterranean_Diet\" >Foods To Eat On The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Foods_To_Avoid_On_The_Mediterranean_Diet\" >Foods To Avoid On The Mediterranean Diet<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#7-Day_Mediterranean_Diet_Meal_Plan_To_Lower_Cholesterol_And_Lose_Weight\" >7-Day Mediterranean Diet Meal Plan To Lower Cholesterol And Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Vegetarian_Diet_For_Lowering_Cholesterol_Levels\" >Vegetarian Diet For Lowering Cholesterol Levels\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Foods_To_Eat_on_a_Vegetarian_Diet_for_Lowering_Cholesterol_Levels\" >Foods To Eat on a Vegetarian Diet for Lowering Cholesterol Levels\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Foods_To_Avoid_On_The_Vegetarian_Diet\" >Foods To Avoid On The Vegetarian Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#7-Day_Vegetarian_Diet_Meal_Plan_To_Lower_Cholesterol_And_Lose_Weight\" >7-Day Vegetarian Diet Meal Plan To Lower Cholesterol And Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_1-2\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_2-2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_3-2\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_4-2\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_5-2\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_6-2\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Day_7-2\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#How_To_Lower_Cholesterol_With_Diet_Other_Factors_To_Consider\" >How To Lower Cholesterol With Diet: Other Factors To Consider<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#What_Food_Reduces_Cholesterol_In_7_Days\" >What Food Reduces Cholesterol In 7 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#How_Can_I_Lower_My_Cholesterol_In_7_Days_Naturally\" >How Can I Lower My Cholesterol In 7 Days Naturally?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#What_Should_I_Drink_Daily_to_Reduce_Cholesterol\" >What Should I Drink Daily to Reduce Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Do_Bananas_Lower_Cholesterol\" >Do Bananas Lower Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#What_Are_Worst_Foods_for_Cholesterol\" >What Are Worst Foods for Cholesterol?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#Can_Intermittent_Fasting_Help_Lower_Cholesterol_Levels\" >Can Intermittent Fasting Help Lower Cholesterol Levels?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A healthy diet and lifestyle are the best weapons to protect against heart disease. According to research findings, incorporating heart-healthy foods, exercising more, maintaining a healthy weight, and not smoking can help reduce cardiovascular disease-related deaths by 50 percent.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll look at the causes of high cholesterol. We&#8217;ll also look at foods that can either help or hurt your efforts to lower cholesterol. Finally, we&#8217;ll give you a 7-day sample <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\">meal plan to lower cholesterol<\/a>.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_High_Cholesterol\"><\/span><b>What Causes High Cholesterol?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called lipoprotein. There are two different types of cholesterol, based on what the lipoprotein carries (<\/span><a href=\"https:\/\/www.cdc.gov\/cholesterol\/ldl_hdl.htm\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-density lipoprotein (LDL),<\/b><span style=\"font-weight: 400;\"> aka the &#8220;bad cholesterol&#8221;. It carries cholesterol to the cells. It has a tendency to become oxidized, which can cause arteries to become clogged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-density lipoproteins (HDL),<\/b><span style=\"font-weight: 400;\"> aka the &#8220;good cholesterol&#8221;. It carries cholesterol back to the liver and processes and removes it from the body through excretion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another type of fat in the blood is called triglycerides, which also influence your risk of heart disease in combination with cholesterol (<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/hdl-good-ldl-bad-cholesterol-and-triglycerides\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biggest factor in determining your overall cholesterol levels is heredity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2730542\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Your genetic makeup might make it more difficult for your body to remove LDL cholesterol from your blood or break it down in the liver. This doesn&#8217;t mean that you&#8217;re doomed to develop unhealthy cholesterol levels, but you do need to be proactive in keeping them under control.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because diet and lifestyle are important factors, controlling them can help promote heart health. If you have a family history of high cholesterol or heart disease, it&#8217;s especially important to incorporate these changes into your daily life.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\">change your life for the better! <\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Although factors like genetics are beyond your control and aging can sometimes cause this condition, the underlying cause of high cholesterol is often an unhealthy lifestyle. High cholesterol levels can be caused by the following risk factors (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/blood-cholesterol\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoking or exposure to second-hand smoke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity and being overweight, especially in the abdominal region (central obesity)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diet high in saturated and trans fats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High intakes of sugar and refined carbohydrates (sugars) in your diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excessive alcohol consumption<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of exercise<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Lower_Cholesterol\"><\/span><b>Why Lower Cholesterol?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High cholesterol levels can cause a dangerous accumulation of plaque on your arteries (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-cholesterol\/symptoms-causes\/syc-20350800\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This accumulation inhibits blood flow through your arteries; resulting in complications such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Angina and other symptoms of coronary artery disease. <\/b><span style=\"font-weight: 400;\">It causes chest pain, pressure, or squeezing in the arm, shoulder, and neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart attack. <\/b><span style=\"font-weight: 400;\">The sudden lack of blood flow to part of the heart muscle, which can result in permanent damage or even death.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stroke.<\/b><span style=\"font-weight: 400;\"> It is also known as a brain attack because it occurs when a clot blocks an artery supplying blood to the brain. This causes major injury to brain tissues, which can lead to paralysis and death.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lower_Cholesterol_With_Diet\"><\/span><b>How To Lower Cholesterol With Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned previously, your genetic makeup plays a big role in determining the overall health of your cholesterol levels. But it&#8217;s still important to be proactive with a healthy diet, lifestyle, and weight management if you want to maintain good heart health.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual1.png\" alt=\"7-day meal plan to lower cholesterol\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_In_Cholesterol\"><\/span><b>What Foods Are High In Cholesterol?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some foods naturally contain cholesterol, called dietary cholesterol. According to the NHS, dietary cholesterol has much less of an effect on the cholesterol levels in your blood than saturated and trans fats (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-body\/lower-your-cholesterol\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods high in dietary cholesterol (and safe to eat in moderation) include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Organ meats (kidneys)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prawns<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating too many foods high in saturated fat can raise the level of cholesterol in your blood. This is because saturated fats cause your liver to produce more LDL cholesterol. It&#8217;s best to replace saturated and trans-fats with healthy unsaturated fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods high in saturated fat include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter, ghee, and lard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cream and cream-based sauces\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats like hot dogs, bacon, sausage, salami\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty cuts of red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard cheeses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods containing coconut oil, palm oil, and cocoa butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Trans fats can also raise cholesterol levels (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0278691516302228\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Foods containing trans fats include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed foods like pastries, pies, cakes, and biscuits made with trans-fat (partially hydrogenated) vegetable oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Commercially fried food products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fries or potato chips fried in partially hydrogenated vegetable oils (trans-fats)<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\"><i>A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Foods_To_Lower_Cholesterol\"><\/span><b>What Are The Best Foods To Lower Cholesterol?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unsaturated fats don&#8217;t increase your cholesterol levels. They&#8217;re actually beneficial because they lower overall cholesterol and blood pressure while still providing energy for your body (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/11-foods-that-lower-cholesterol\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You can find them in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish, such as salmon, mackerel, or tuna, and oily fish that are rich in omega-3 fatty acids (fats that may lower the &#8220;bad&#8221; LDL cholesterol)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts such as almonds, brazil nuts, and walnuts (almonds are a good source of magnesium, calcium, and vitamin E)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean red meats such as low-fat beef, lean pork meat, or lamb\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn, and walnut oils<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet_Plans_That_Help_Lower_Cholesterol\"><\/span><b>Diet Plans That Help Lower Cholesterol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A diet that&#8217;s low in salt, sugar, and saturated\/trans fats and rich in omega-3 fatty acids can lower LDL cholesterol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3875260\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). You should also aim to eat three (3) portions of fatty fish per week. A portion will be around two average-sized servings or 140g.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A diet high in fruits and vegetables is a must if you want to maintain healthy cholesterol levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fruits and vegetables highest in soluble fiber are plums, pears, apples, and oranges.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fiber binds with fatty substances in your gut so that they get excreted from your body instead of entering your bloodstream (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/69\/1\/30\/4694117\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean and <a href=\"https:\/\/betterme.world\/articles\/types-of-vegetarian-diet\/\">Vegetarian diets<\/a> are particularly suitable for reducing cholesterol. We take a look at each of these diets below.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Mediterranean_Diet_For_Lowering_Cholesterol_Levels\"><\/span><b>The Mediterranean Diet For Lowering Cholesterol Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The<a href=\"https:\/\/betterme.world\/articles\/the-pesco-mediterranean-diet\/\"> Mediterranean diet<\/a> is a way of eating that contains foods typically consumed in countries surrounding the Mediterranean Sea. This includes items like olives, olive oil, garlic, fish, vegetables, and whole grains\u2014all of which help lower cholesterol levels naturally (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28371298\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_the_Mediterranean_Diet_Help_Lower_Cholesterol\"><\/span><b>How Does the Mediterranean Diet Help Lower Cholesterol?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet consists of natural foods like fresh fruits, vegetables, olive oil, and fish. These foods contain phytochemicals that help reduce cholesterol levels in the body by preventing your body from absorbing as much cholesterol from the limited high-fat foods you consume (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1312230\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet also encourages regular exercise, which promotes heart health and aids with the circulation that helps keep blood pressure down.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_On_The_Mediterranean_Diet\"><\/span><b>Foods To Eat On The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The diet is based on whole foods, as opposed to the processed food that has dominated much of our daily diets. The following are some examples of the foods recommended in this diet:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Fish<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Salmon, halibut, and sole are fish high in omega-3 fatty acids that help to lower cholesterol levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3875260\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Carrot salads, eggplant, and zucchini grilled or steamed with other vegetables are recommended on this diet because they are low-fat and high in nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our previous post: The Best <a href=\"https:\/\/betterme.world\/articles\/low-cholesterol-soups\/\">Low Cholesterol Soups<\/a> To Make This Winter to see how you can incorporate vegetables into your soup dinners.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual3.png\" alt=\"7-day meal plan to lower cholesterol\" \/>\u00a0<\/a><\/p>\n<p style=\"text-align: center;\"><b>Olives<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Olives are used frequently in recipes common to this diet. They contain polyphenol molecules that function as antioxidants, which also lowers cholesterol levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4606102\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Seeds<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pumpkin seeds, flaxseeds, and sesame seeds all help lower cholesterol through their beneficial oils.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Red Wine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Red wine contains the component resveratrol, an antioxidant that helps fight free radicals. Resveratrol prevents LDL (bad) cholesterol from turning into plaque buildup in the arteries by inhibiting a certain enzyme called HMGCoA reductase (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4882663\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cooking does not affect the resveratrol content of a wine. A Mediterranean diet includes red wine only in moderation, because too much alcohol can counterbalance the positive effects that resveratrol has on heart health.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Vegetable Oils<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Olive and canola are the two vegetable oils suggested on this diet. They contain monounsaturated fats that help lower cholesterol by increasing HDL (good) cholesterol in your body (<\/span><a href=\"https:\/\/www.cmaj.ca\/content\/182\/18\/1961\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). When consumed in excess, saturated fats, like those found in butter, may have the opposite effect and actually increase LDL cholesterol levels.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid_On_The_Mediterranean_Diet\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/weight-loss-after-menopause-5-surprise-foods-to-avoid\/\">Foods To Avoid<\/a> On The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Any food with trans fat. Your goal is to eat as little trans fat as possible while still following a balanced diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods high in trans fat include fried foods such as donuts and french fries, commercially baked goods like cookies and cakes made with partially hydrogenated oil, margarine spreads, fast-food fries, processed and packaged snacks.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Mediterranean_Diet_Meal_Plan_To_Lower_Cholesterol_And_Lose_Weight\"><\/span><b>7-Day <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean Diet Meal Plan<\/a> To Lower Cholesterol And Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With this simple 1500-calorie meal plan, you&#8217;ll protect your heart and lose a healthy 1 to 2 pounds per week in the process. The meals and snacks in this diet plan feature heart-healthy foods that are part of the Mediterranean diet.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving Greek yogurt with blueberries, walnuts, and honey (18.4g carbs, 30.6g fat, 17.7g protein, and 405 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 2 hummus and veggie sandwiches (75.9g carbs, 16.1g fat, 26g protein, and 532 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">1 serving roasted salmon with 2 servings of garlic green beans (23.9g carbs, 37.2g fat, 34.1g protein, and 567 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1504 calories\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of spinach, Swiss and egg white omelet with 2 slices of whole-wheat toast (29.5g carbs, 10.9g fat, 42.5g protein, and 392 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of tuna stuffed pepper with 1 avocado (29.5g carbs, 32.2g fat, 39.1g, and 534 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of chicken labor (66.7g, 7.4g fat, 56.5g protein, and 570 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1496 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving Asian salmon in foil (20g carbs, 22g fat, 59g protein, and 525 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of basic mixed green salad with peanut butter and celery (4 stalks of celery with 4 tablespoons of peanut butter) (30.6g carbs, 32.8g fat, 20.7g protein, and 467 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings vegetable stir fry (52.7g carbs, 29.1g fat, 16.7g protein, and 501 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1492 calories\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving Southwestern eggs with 2 slices of whole-wheat toast (27.1g carbs, 20.2g fat, 25.8g protein, and 397 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 simple Caprese sandwich with 1 ounce of almonds (58.1g carbs, 22.9g fat, 22.9g protein, and 518 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of veggie and chicken salad (42.2g carbs, 31.4g fat, 38.9g protein, and 589 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1503 calories<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual2.png\" alt=\"7-day meal plan to lower cholesterol\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 servings of spinach and mushroom breakfast scramble with 1 cup of strawberries (23.3g carbs, 10.9g fat, 60.3g protein, and 430 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of chicken and avocado salad (12g carbs, 25g fat, 34.6g protein, and 404 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 kidney bean quesadillas tortillas (84.2g carbs, 25.5g fat, 31.6g protein, and 679 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1512 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Gordon Ramsay&#8217;s scrambled eggs (1.4g carbs, 40.1g fat, 19.3 g protein, and 445 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of basic mixed green salad with peanut butter and celery (4 stalks of celery with 4 tablespoons of peanut butter) (30.6g carbs, 32.8g fat, 20.7g protein, and 467 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">1 serving of tuna patties with 2 servings of green beans with olive oil (37g carbs, 22.3g fat, 47.1g protein, and 524 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1491 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of peach yogurt parfait (53g carbs, 18.6g fat, 17.9g protein, and 443 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 2 tomatoes and hummus on rye sandwiches (66.7g carbs, 13.5g fat, 15.4g protein, and 426 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">1 chicken wrap with 2 servings of steamed broccoli with olive oil and parmesan (47.9g carbs, 32.8g fat, 41.1g protein, and 630 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1499 calories<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegetarian_Diet_For_Lowering_Cholesterol_Levels\"><\/span><b>Vegetarian Diet For Lowering Cholesterol Levels\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The vegetarian diet offers many health benefits, and one of them is lowering cholesterol levels. A vegetarian lifestyle not only helps you shed off excess pounds, but it also helps lower your LDL (bad) cholesterol as well. This way, the risk for heart problems like high blood pressure and heart disease can be decreased significantly (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/89\/5\/1627S\/4596952\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A diet that consists of no animal products is quite low in total fat, saturated fat, and cholesterol, which are considered the main culprits in increasing bad cholesterol levels in the body. Furthermore, this kind of diet has been known to help reduce blood triglyceride levels effectively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Non-meat protein sources such as soy products have been associated with an increase in vitamin B12 levels. These vitamins are essential for lowering the risk of stroke (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257642\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While on a vegetarian diet for lowering cholesterol levels, you should eat foods that are rich in complex carbohydrates, fiber, antioxidants, and phytochemicals.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_on_a_Vegetarian_Diet_for_Lowering_Cholesterol_Levels\"><\/span><b>Foods To Eat on a Vegetarian Diet for Lowering Cholesterol Levels\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetables, fruits, and whole grains are all excellent sources of fiber and other nutrients. They should be included in your diet if you want to lower your cholesterol level naturally with the vegetarian diet (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/the-vegetarian-diet\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Such foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal, brown rice, and other whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cruciferous vegetables like celery and broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens like spinach and kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Citrus fruits<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A vegetarian lifestyle also includes a lot of vegetable oils that contain phytochemicals, which help reduce bad cholesterol levels by preventing LDL from being absorbed by the body (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/biochemistry-genetics-and-molecular-biology\/phytosterols\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Some foods high in these antioxidants include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts (almonds, cashews)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds (sunflower and pumpkin seeds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy products (tofu, edamame)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes such as kidney beans<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid_On_The_Vegetarian_Diet\"><\/span><b>Foods To Avoid On The Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The vegetarian diet excludes the following foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry including turkey, duck, and chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and seafood including lobster, shrimp, and scallops<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual-1.png\" alt=\"7-day meal plan to lower cholesterol\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Vegetarian_Diet_Meal_Plan_To_Lower_Cholesterol_And_Lose_Weight\"><\/span><b>7-Day Vegetarian Diet Meal Plan To Lower Cholesterol And Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With this simple 1500-calorie meal plan, you&#8217;ll protect your heart and lose a healthy 1 to 2 pounds per week in the process. The meals and snacks in this diet plan feature heart-healthy foods that are part of the vegetarian diet.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1-2\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 pans of pesto scrambled (5.9g carbs, 45.5g fat, 28.3g protein, and 553 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 2 veggie and hummus sandwiches (73.8g carbs, 9.9g fat, 20.2g protein, and 466 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of mozzarella and hummus on multigrain flatbread with 1 serving of zucchini spears with parmesan (45g carbs, 20g fat, 41.2g protein, and 483 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1502 calories\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2-2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of protein yogurt and blueberries (39.4g carbs, 16.5g fat, 53.7g protein, and 503 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 banana with 2 tablespoons almond butter and 5 raisins and 1 avocado (48.1g carbs, 35.7g fat, 7.6g protein, and 498 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">1 serving of pasta with red sauce and mozzarella with 1 serving of steamed broccoli with olive oil and parmesan (59.3g carbs, 20.6g fat, 24.7g protein, and 497 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1499 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3-2\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of pear banana smoothie (116.2g carbs, 2.1g fat, 8.3g protein, and 461 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of peanut butter and honey sandwich on rye with 1 cup of carrots strips, and 5 tablespoons of hummus (64.5g carbs, 25.6g fat, 20.2g protein, and 545 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of garlic angel hair pasta with roasted asparagus and onions (68.8g carbs, 15g fat, 21.1g protein, and 495 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1501 calories<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4-2\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of cinnamon blueberry breakfast smoothie (101.7g carbs, 6g fat, 20.2g protein, and 506 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 hummus and veggie sandwich with 2 medium bananas (91.8g carbs, 8.8g fat, 15.6g protein, and 476 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">1 serving black bean vegetarian quesadillas with 2 easy hard-boiled eggs (50.7g carbs, 21.3g fat, 31.5g protein, and 517 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1499 calories\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5-2\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving super green energy drink (125.6g carbs, 1.8g fat, 7.7g protein, and 471 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 2 servings of cauliflower and mushrooms with ranch snack (19.5g carbs, 32.4g fat, 10.9g protein, and 392 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper:<\/b><span style=\"font-weight: 400;\"> 2 cups of rice and black beans (112.3g carbs, 7.2g fat, 26.8g protein, and 621 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1503 calories\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6-2\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of berry yogurt smoothie (74g carbs, 1.3g fat, 29.8g protein, and 415 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 2 servings of Southwestern salad with black beans (93.2g carbs, 2.7g fat, 25.1g protein, and 460 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper:<\/b><span style=\"font-weight: 400;\"> 2 servings of grilled cheese with tomato, peppers, and basil (53.3g carbs, 34.6g fat, 28.7g protein, and 633 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1509 calories\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7-2\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of oatmeal and peaches with 2 cups of blueberries (122g carbs, 3.6g fat, 13.7g protein, and 520 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of kale and pesto salad (54.1g carbs, 16.4g fat, 18.8g protein, and 423 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of zucchini pasta in a lemon cream sauce (34.8g carbs, 45.3g fat, 15.7g protein, and 572 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1515 calories\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-weight-loss-meal-plan\/\"><i>Vegan Weight Loss Meal Plan and Prep Tips <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lower_Cholesterol_With_Diet_Other_Factors_To_Consider\"><\/span><b>How To Lower Cholesterol With Diet: Other Factors To Consider<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise is a vital part of any cholesterol-lowering regime. Exercise increases blood flow to your muscles and organs and helps you maintain a healthy weight (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/high-cholesterol\/how-to-lower-your-cholesterol\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Controlling stress is an important part of maintaining good heart health too. Stress can raise levels of LDL cholesterol, so it&#8217;s important to have a good work-life balance. You can meditate or take up yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your cholesterol levels are high but falling within the normal range, you may be able to stop taking statins if your doctor agrees.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Statin medication can cause side effects such as muscle pain or liver dysfunction, so it&#8217;s important to follow a healthy diet plan and try not to exceed the recommended daily intake of saturated\/trans fats and cholesterol.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png\" alt=\"7-day meal plan to lower cholesterol\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_Food_Reduces_Cholesterol_In_7_Days\"><\/span><strong>What Food Reduces Cholesterol In 7 Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No single food can magically reduce your cholesterol levels in just 7 days. However, incorporating certain foods into your diet and making healthy lifestyle choices can help lower your cholesterol over time (<\/span><a href=\"https:\/\/www.verywellhealth.com\/low-cholesterol-diet-7571212\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). These foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats and whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts (such as almonds, walnuts, and pistachios)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish (such as salmon, tuna, and mackerel)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil and other healthy fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables (especially those high in fiber)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes (such as beans, lentils, and peas)<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Can_I_Lower_My_Cholesterol_In_7_Days_Naturally\"><\/span><strong>How Can I Lower My Cholesterol In 7 Days Naturally?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">7 days is a short amount of time to significantly lower your cholesterol levels. However, making healthy lifestyle choices and incorporating the above-mentioned heart-healthy foods into your diet can help get you started on the right track.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for naturally lowering your cholesterol:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a variety of fruits and vegetables daily<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose whole grains over refined grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit your intake of saturated and trans fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate healthy fats into your diet, such as olive oil or avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your intake of fiber-rich foods, like beans and lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit processed and packaged foods high in cholesterol and sodium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get regular physical activity, aiming for at least 30 minutes a day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quit smoking if you are a smoker<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit your alcohol consumption<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated by drinking plenty of water throughout the day<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Should_I_Drink_Daily_to_Reduce_Cholesterol\"><\/span><strong>What Should I Drink Daily to Reduce Cholesterol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Drinking certain beverages can also help lower your cholesterol levels. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Green tea<\/b><span style=\"font-weight: 400;\">: rich in antioxidants and has been shown to reduce LDL (&#8220;bad&#8221;) cholesterol (<\/span><a href=\"https:\/\/www.mdpi.com\/2079-9721\/5\/3\/19\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Black tea:<\/b><span style=\"font-weight: 400;\"> contains compounds that may help lower both total and LDL cholesterol (<\/span><a href=\"https:\/\/www.mdpi.com\/2079-9721\/5\/3\/19\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soy milk: <\/b><span style=\"font-weight: 400;\">can help decrease LDL cholesterol levels when consumed regularly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8725017\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red wine: <\/b><span style=\"font-weight: 400;\">moderate consumption (1 glass per day for women, 2 glasses per day for men) has been linked to increased levels of HDL (&#8220;good&#8221;) cholesterol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4882663\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><b>Water: <\/b><span style=\"font-weight: 400;\">staying hydrated can help keep your body functioning properly and may also impact cholesterol levels.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Bananas_Lower_Cholesterol\"><\/span><strong>Do Bananas Lower Cholesterol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bananas are considered a heart-healthy fruit and can be incorporated into a cholesterol-lowering diet. They are high in fiber, potassium, and vitamin C, all of which can help lower cholesterol levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to note that simply eating bananas will not lower your cholesterol on its own &#8211; incorporating a variety of healthy foods and making lifestyle changes is necessary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some healthy ways to eat bananas include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding them to oatmeal or cereal in the morning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blending them into a smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using them as a natural sweetener in baked goods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating them on their own as a snack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Making a banana &#8220;nice&#8221; cream (blend frozen bananas in a food processor to create a healthy, dairy-free ice cream alternative)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In our Low-Cholesterol Breakfast guide, we share a simple and delicious oatmeal banana pancake recipe that is perfect for starting your day off on a heart-healthy note.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Are_Worst_Foods_for_Cholesterol\"><\/span><strong>What Are Worst Foods for Cholesterol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The worst foods for cholesterol are those high in saturated and trans fats. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat (beef, pork, lamb)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats (sausages, bacon, deli meats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products high in fat (butter, cream, whole milk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked goods: pastries, cookies, cakes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Limiting your intake of these foods is important for maintaining healthy cholesterol levels <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.health.com\/portfolio-diet-heart-health-benefits-8401866\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from the foods listed above, it&#8217;s also important to limit your intake of added sugars and salt, as they can contribute to high cholesterol levels. Reading nutrition labels carefully and making informed choices when grocery shopping can help you avoid these harmful ingredients.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Intermittent_Fasting_Help_Lower_Cholesterol_Levels\"><\/span><strong>Can Intermittent Fasting Help Lower Cholesterol Levels?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some studies have suggested that intermittent fasting can help lower cholesterol levels, particularly LDL (bad) cholesterol (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900720300848\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is because IF can lead to weight loss and reduced inflammation, both of which are factors that contribute to high cholesterol levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, more research is needed to fully understand the effects of intermittent fasting on cholesterol levels. It may not be suitable for everyone and should be approached with caution, especially if you have any underlying health conditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, incorporating intermittent fasting into your 7-day meal plan could potentially have positive effects on your cholesterol levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The intermittent fasting 19\/5 method, where you fast for 19 hours and have an eating window of 5 hours, may be a good option for those looking to improve their cholesterol levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">19 hours is long enough to trigger autophagy, the body&#8217;s process of breaking down and eliminating old or damaged cells. This can help reduce inflammation in the body, which is key for maintaining healthy cholesterol levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the 5-hour eating window, it&#8217;s important to focus on whole, unprocessed foods that are low in saturated and trans fats. These include fruits, vegetables, lean proteins, and healthy fats like avocados and olive oil.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our blog titled: Intermittent Fasting 19\/5 goes into more detail about this method and provides ideas for meals within the 5-hour eating window.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-balanced diet can be used as part of a healthy lifestyle plan to help reduce cholesterol levels and lower the risk of developing heart problems. Mediterranean and vegetarian diets are not only good for heart health but also quite easy to follow if you&#8217;re looking to lose weight as well.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A healthy diet and lifestyle are the best weapons to protect against heart disease. According to research findings, incorporating heart-healthy foods, exercising more, maintaining a healthy weight, and not smoking can help reduce cardiovascular disease-related deaths by 50 percent.\u00a0 In this article, we&#8217;ll look at the causes of high cholesterol. We&#8217;ll also look at foods [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":79502,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[152,172],"tags":[],"coauthors":[117,87],"class_list":["post-26232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-low-cholesterol-diet","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health - BetterMe<\/title>\n<meta name=\"description\" content=\"Concerned about your heart health? Here is a \u2605 7-DAY MEAL PLAN TO LOWER CHOLESTEROL \u27a4 with natural foods that are nutrient dense and low in calories.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health\" \/>\n<meta property=\"og:description\" content=\"Concerned about your heart health? Here is a \u2605 7-DAY MEAL PLAN TO LOWER CHOLESTEROL \u27a4 with natural foods that are nutrient dense and low in calories.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T23:20:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-To-Lower-Cholesterol_-A-Beginners-Guide-To-Eating-For-Heart-Health-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health\",\"dateModified\":\"2025-07-10T23:20:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\"},\"wordCount\":2971,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-To-Lower-Cholesterol_-A-Beginners-Guide-To-Eating-For-Heart-Health-1.png\",\"articleSection\":[\"Low Cholesterol\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A healthy diet and lifestyle are the best weapons to protect against heart disease. According to research findings, incorporating heart-healthy foods, exercising more, maintaining a healthy weight, and not smoking can help reduce cardiovascular disease-related deaths by 50 percent.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll look at the causes of high cholesterol. We'll also look at foods that can either help or hurt your efforts to lower cholesterol. Finally, we'll give you a 7-day sample <a href=\\\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\\\">meal plan to lower cholesterol<\/a>.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes High Cholesterol?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called lipoprotein. There are two different types of cholesterol, based on what the lipoprotein carries (<\/span><a href=\\\"https:\/\/www.cdc.gov\/cholesterol\/ldl_hdl.htm\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">):\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Low-density lipoprotein (LDL),<\/b><span style=\\\"font-weight: 400;\\\"> aka the \\\"bad cholesterol\\\". It carries cholesterol to the cells. 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Here is a \u2605 7-DAY MEAL PLAN TO LOWER CHOLESTEROL \u27a4 with natural foods that are nutrient dense and low in calories.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/","og_locale":"en_US","og_type":"article","og_title":"7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health","og_description":"Concerned about your heart health? Here is a \u2605 7-DAY MEAL PLAN TO LOWER CHOLESTEROL \u27a4 with natural foods that are nutrient dense and low in calories.","og_url":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-10T23:20:10+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-To-Lower-Cholesterol_-A-Beginners-Guide-To-Eating-For-Heart-Health-1-1024x640.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health","dateModified":"2025-07-10T23:20:10+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/"},"wordCount":2971,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-To-Lower-Cholesterol_-A-Beginners-Guide-To-Eating-For-Heart-Health-1.png","articleSection":["Low Cholesterol","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A healthy diet and lifestyle are the best weapons to protect against heart disease. According to research findings, incorporating heart-healthy foods, exercising more, maintaining a healthy weight, and not smoking can help reduce cardiovascular disease-related deaths by 50 percent.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-day_meal_plan_to_lower_cholesterol\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll look at the causes of high cholesterol. We'll also look at foods that can either help or hurt your efforts to lower cholesterol. Finally, we'll give you a 7-day sample <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/\">meal plan to lower cholesterol<\/a>.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Causes High Cholesterol?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called lipoprotein. There are two different types of cholesterol, based on what the lipoprotein carries (<\/span><a href=\"https:\/\/www.cdc.gov\/cholesterol\/ldl_hdl.htm\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-density lipoprotein (LDL),<\/b><span style=\"font-weight: 400;\"> aka the \"bad cholesterol\". It carries cholesterol to the cells. It has a tendency to become oxidized, which can cause arteries to become cl ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/","url":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/","name":"7-Day Meal Plan To Lower Cholesterol: A Beginner\u2019s Guide To Eating For Heart Health - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-to-lower-cholesterol\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-To-Lower-Cholesterol_-A-Beginners-Guide-To-Eating-For-Heart-Health-1.png","dateModified":"2025-07-10T23:20:10+00:00","description":"Concerned about your heart health? 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