7-Day Low Cholesterol Diet Plan (Printable + Grocery List)

A 7-day Low Cholesterol Diet Plan (printable version) and grocery list can be a great way to start a heart-healthy way of eating.

Cholesterol is a type of fat that is necessary for the proper functioning of the body. However, when there is too much cholesterol in the blood, it can accumulate in the arteries and form plaques, leading to a greater risk of heart disease and stroke. Therefore, it is essential to maintain healthy cholesterol levels.

Even though I am providing you with a 7-day meal plan to lower cholesterol, healthy eating needs to be individualized. If possible, I recommend consulting a healthcare professional like a Registered Dietitian, as the dietary requirements of each person may vary.

*Please note that this post contains clearly identified affiliate links. If you click on these links and choose to make a purchase, I may receive a commission (at no cost to you). As an Amazon Associate, I earn from qualifying purchases.

Top Takeaways

A 7-day low cholesterol diet plan is a valuable tool for promoting heart-healthy eating habits, as high cholesterol levels can lead to artery plaque formation and increase the risk of heart disease and stroke.
Understanding cholesterol, the difference between LDL (bad) and HDL (good) cholesterol, and recognizing the causes of high cholesterol, including diet, lack of exercise, and genetics, is crucial. Lifestyle changes, including adopting healthy diets like the Portfolio Diet, DASH Diet, Mediterranean Diet, or Plant-Based Diets, can effectively lower cholesterol levels.
Nutrition plays a pivotal role in managing cholesterol levels. Shopping tips such as making lists, prioritizing fresh and whole foods, reading food labels, buying in bulk, and avoiding processed foods with unhealthy fats and sugars can facilitate healthier eating.

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What Is Cholesterol?

Cholesterol is a waxy substance that is essential for the body to function properly. It is found in the cells and membranes of the body and plays a vital role in various bodily functions, such as producing hormones, aiding digestion, and building cells. However, when there is too much of it in the blood, it can build up in the walls of the arteries and lead to heart disease.

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is commonly known as “bad” cholesterol, as it can contribute to the buildup of plaque in the arteries. On the other hand, HDL cholesterol is considered “good” cholesterol because it helps to remove LDL cholesterol from the bloodstream.

Causes Of High Cholesterol (And How To Lower It!)

High cholesterol can be caused by various factors, such as:

diet high in saturated and trans fats
lack of physical activity
smoking
genetics

Some factors cannot be controlled, such as genetics, however, other factors including lifestyle modifications, such as adopting a healthy diet and exercising regularly, can help manage cholesterol levels.

This is why I’ve created this low cholesterol diet menu pdf (and its printable!) to help you get started.

Why Lower Cholesterol?

Lowering cholesterol levels can reduce the risk of cardiovascular disease, heart disease and stroke. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. High cholesterol is a significant risk factor for heart disease.

High cholesterol can have significant impacts on many areas of health beyond heart attack and stroke, underscoring the importance of managing cholesterol levels through healthy lifestyle habits and medical interventions as needed.

Here are some other conditions that can be linked to high cholesterol:

Peripheral Artery Disease (PAD)

High cholesterol levels can cause a buildup of plaque in the arteries throughout the body, including those in the legs. This can cause PAD, which can result in pain, numbness, and weakness in the legs, and can also increase the risk of infection and gangrene.

Atherosclerosis

High cholesterol can cause atherosclerosis, a condition in which plaque builds up in the arteries, reducing blood flow to the organs and increasing the risk of heart attack and stroke. Check out this list of foods that unclog arteries or this article about a diet after stent placement or peripheral artery disease diet .

Type 2 Diabetes

High cholesterol can increase the risk of developing type 2 diabetes by impairing the body’s ability to use insulin effectively.

High Blood Pressure

Elevated cholesterol can increase blood pressure, damaging the arteries and increasing the risk of heart disease and stroke. Check out this list of foods that lower blood pressure and avoid this list of foods that cause stroke.

Gallstones

High cholesterol levels can lead to the formation of gallstones, which are hard deposits that can form in the gallbladder and cause pain and discomfort.

Non-alcoholic Fatty Liver Disease

High cholesterol can cause fatty deposits to build up in the liver, leading to non-alcoholic fatty liver disease, which can cause liver damage and increase the risk of liver cancer.

Dementia

Studies have shown that high cholesterol levels may increase the risk of developing dementia, including Alzheimer’s disease. The Mind Diet pros and cons article is a great resource if you are interested in learning more about this.

Why Is Nutrition Important To Lower Cholesterol?

Nutrition plays a crucial role in managing cholesterol levels. Studies have shown that a healthy diet can help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. A diet high in fruits, vegetables, whole grains, lean proteins, and olive oil can help manage cholesterol levels.

The following ways of eating have been shown to lower cholesterol levels.

The Portfolio Diet

The portfolio diet was developed in the early 2000s and is effective in reducing LDL (“bad”) cholesterol levels. The Portfolio Diet emphasizes a combination of cholesterol-lowering foods, such as plant sterols, soy protein, nuts, and high-fiber foods like oat water and barley flakes (1).

The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH diet) diet is a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, lean protein sources, and low-fat dairy products. Several studies have found that the DASH diet can help lower cholesterol levels, as well as blood pressure (2).

The Mediterranean Diet

The Mediterranean die t is a plant-based eating pattern that emphasizes fruits, vegetables, whole grains, nuts, seeds, and healthy fats, such as olive oil and fatty fish like Pacific and Atlantic salmon. Studies have shown that the Mediterranean diet can help lower LDL cholesterol levels and reduce the risk of heart disease (3).

Plant-Based Diets

Plant-based diets or a vegetarian diet that emphasizes whole, minimally processed foods can also help lower cholesterol levels like these juice recipes or natural drinks. . Several studies have found that vegetarian and vegan diets can be effective in reducing LDL cholesterol levels (4).

I’ve combined all the recommended diets into this low cholesterol diet plan (pdf) for ease of use.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

What Is The Best Cholesterol Lowering Diet?

Nutrition plays a crucial role in managing cholesterol levels. Studies have shown that a healthy diet can help lower LDL (bad) cholesterol levels and increase high-density lipoproteins HDL (good) cholesterol levels. A diet rich in whole foods like fruits, vegetables, whole grains, lean proteins, and heart-healthy fats can help manage cholesterol levels, like in this low cholesterol diet plan pdf.

A healthy diet can help lower low-density lipoproteins LDL (bad) cholesterol levels. A diet high in saturated and trans-fat can raise LDL cholesterol levels, which increases the risk of heart disease.

On the other hand, a diet high in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower LDL cholesterol levels, like the following 7-day meal plan and grocery list to lower cholesterol.

These foods are rich in nutrients that have been shown to have cholesterol-lowering effects, such as fiber, plant sterols and stanols, omega-3 fatty acids (flaxseed or chia and hemp), and monounsaturated and polyunsaturated fats.

This low-cholesterol diet plan (printable) is high in fruits, vegetables, whole grains, lean proteins, and healthy fats, and can increase HDL (good) cholesterol levels. HDL cholesterol helps remove excess cholesterol from the bloodstream and carries it back to the liver to be processed and excreted. Eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help increase HDL cholesterol levels, which is important for overall heart health.

In addition to lowering LDL cholesterol and increasing HDL cholesterol, a healthy diet can provide a range of other benefits for managing cholesterol levels. For example, a diet high in fiber can help reduce inflammation in the body, which is important for preventing heart disease. Eating a diet rich in this anti-inflammatory food list or low cholesterol food list, like fruits and vegetables can also provide important vitamins and minerals that are essential for heart health, such as vitamin C, vitamin E, potassium, and magnesium.

What Nutrients Will Lower Cholesterol

Certain nutrients have been shown to help lower cholesterol levels. These include fiber, omega-3 fatty acids, plant sterols and stanols, and monounsaturated and polyunsaturated fats.

Fiber

Eating a diet high in soluble fiber has been shown to help lower LDL cholesterol levels. Soluble fiber can be found in foods like oats, barley, beans, lentils, fruits, and vegetables.

When soluble fiber is digested, it then forms a gel-like substance that binds with cholesterol in the intestines and prevents it from being absorbed into the bloodstream.

Protein baked oats in a baking dish with a side of frozen blueberries and a piece of baked oatmeal on a white dish with a fork — Protein Baked Oats

Banana cream overnight oats in a glass jar, topped wiht sliced bananas and coconut flakes. Lid of glass jar is leaning against the jar on a wood table with a kitchen chair in the background. — Oatmeal Recipes to Lower Cholesterol

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that can be found in fatty fish like salmon, mackerel, and sardines, as well as in walnuts and flaxseeds. Studies have shown that consuming omega-3 fatty acids can help reduce triglyceride levels and lower LDL cholesterol levels.

Cooked salmon nachos on a plate beside the sheet pan of nachos. — Salmon Nachos

Sardine omelet in frying pan topped with tomatoes and parsley on a wood cutting board beside a white towel — Sardine Omelet

2 salmon fish cakes without potatoes displayed on a white plate with a slice of lime and minced herbs. — Fish Cakes Without Potato

Plant Sterols and Stanols

Plant sterols and stanols are compounds that are naturally found in fruits, vegetables, nuts, and seeds. They have a similar structure to cholesterol and can help block the absorption of cholesterol in the intestines.

Plant sterols and stanols can be found in fortified foods like margarine, or yogurt.

If you are interested in purchasing a supplement, here are some examples.

A supplement bottle that is purple with plant sterol capsules. — Buy Here

An image of a supplement bottle with Foresterol, the bottle has a white label. — Buy Here

An image of a supplement bottle of Beta-Sitosterol, with a green label. — Buy Here

Monounsaturated And Polyunsaturated Fats

Monounsaturated and polyunsaturated fats are healthy fats that can be found in foods like avocados, nuts, seeds, and olive oils. These fats can help lower LDL cholesterol levels when they are used to replace saturated and trans fats in the diet.

Peanut butter avocado smoothie in clear cup with a brown straw. A bunch of bananas are in the background. Smoothie sits on a wood table. — Peanut Butter Avocado Smoothie

High potassium smoothie on a wood cutting board from a top down perspective beside a ripe banana and an avocado. — High Potassium Smoothie

Peanut butter avocado toast and half of a banana still in it's peel on a white plate on top of a wood cutting board. — Peanut Butter Avocado Toast

Do I Need To Worry About Dietary Cholesterol?

The American Heart Association states that dietary cholesterol found in animal products has a minimal impact on cholesterol levels in most people. However, individuals with high cholesterol levels or other risk factors for heart disease may need to limit their intake of dietary cholesterol.

What Foods To Eat To Lower Cholesterol?

The American Heart Association recommends (5):

Whole grains: Oatmeal, brown rice, quinoa
Fruits and vegetables: Berries, citrus fruits, leafy greens, broccoli, sweet potatoes
Plant protein: Legumes, beans, lentils tofu, nuts and seeds
Lean proteins: Fish like salmon and sardines, chicken, turkey
Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
Healthy fats: olive oil and avocado oil

Or try this cholesterol diet plan (pdf) to get started today.

What Foods To Avoid?

To help manage cholesterol levels, it’s important to limit or avoid foods that are high in saturated and trans fats. These types of fats can raise LDL (bad) cholesterol levels, which increases the risk of heart disease. Here are some examples of foods to avoid or limit:

Fatty meats: Red meat like (beef, pork, and lamb) and processed meats like sausages and bacon are high in saturated fat and should be limited.
Dairy products: Full-fat dairy products like whole milk, cream, cheese, and butter are high in saturated fat and should be limited. Low-fat or non-fat dairy products are a healthier option.
Fried foods: Fried foods like French fries, fried chicken, and donuts are high in trans fats and should be avoided or limited.
Baked goods: Baked goods like cakes, cookies, and pastries are often made with hydrogenated oils, which are high in trans fats. These should be limited or avoided.
Processed foods: Many processed foods like chips, crackers, and snack foods are high in saturated and trans fats. It’s important to read food labels and choose healthier options.

Other foods to avoid can be found on this list of foods that cause stroke.

Other Meal Planning Tips

Cooking Tips

Use Healthy Cooking Methods

Instead of frying, try baking, grilling, roasting, or steaming your foods. These methods help retain the nutrients in your food without adding extra fat.

Flavor Your Food With Herbs And Spices

Instead of using salt or high-fat seasonings like butter or cream, try using herbs and spices like garlic, onion, basil, rosemary, and thyme to add flavor to your food.

Or choosing low sodium foods when eating out like these low sodium foods at subway, burger king and tim hortons.

Avoid Trans Fats

Trans fats can raise LDL (bad) cholesterol levels and increase the risk of heart disease. Avoid cooking with partially hydrogenated oils or foods that contain them, such as fried foods, baked goods, and snack foods.

Choose Low-Fat Cooking Methods

When cooking with meat, remove any visible fat and choose lean cuts of meat like chicken breast, turkey breast, and fish. Or plant-based proteins like beans, legumes and tofu.

Grocery Shopping Tips

Make A List

Before going grocery shopping, make a list of the foods you need to buy. This can help you avoid impulse purchases and stick to your healthy eating plan. A heart healthy shopping guide in addition to the low cholesterol diet plan (printable), can be downloaded here.

Shop The Perimeter Of The Store

The perimeter of the grocery store usually contains fresh fruits and vegetables, lean proteins, and low-fat dairy products. Try to focus your shopping on these areas.

Read Food Labels

Check the nutrition labels on foods before you buy them. Look for foods that are low in saturated and trans fats and high in fiber.

Buy In Bulk

Buying foods like whole grains, nuts, and seeds in bulk can be a cost-effective way to add healthy foods to your diet.

Avoid Processed Foods

Processed foods like snack foods, baked goods, and frozen dinners can be high in unhealthy fats and added sugars. Try to choose whole, unprocessed foods and alternatives to deli meat as much as possible.

Meal Planning

Meal planning can be a helpful tool for managing your cholesterol levels. Planning your meals can help you make healthier choices and stick to your dietary goals. It can also save you time and money by reducing the number of trips you need to make to the grocery store and helping you avoid impulse purchases.

When meal planning, aim to include a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Consider planning meals that are high in fiber, which can help lower LDL (bad) cholesterol levels, and low in saturated and trans fats, which can raise LDL cholesterol levels.

You can also try batch cooking and meal prep to make sticking to your dietary goals easier throughout the week. This involves cooking larger quantities of food and portioning it out for meals throughout the week. You can also prep ingredients in advance, such as chopping vegetables or marinating meats, to make cooking meals easier and faster.

Remember to be flexible with your meal plan and adjust as needed. Listen to your body and make changes to your dietary plan as necessary to help manage your cholesterol levels.

How Else Can You Lower Cholesterol?

Get regular exercise: Regular exercise can help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels. Aim for at least 30 minutes of moderate intensity exercise most days of the week as per the American Heart Association.
Quit smoking: Smoking can raise LDL (bad) cholesterol levels and increase the risk of heart disease. Quitting smoking can help lower cholesterol levels and reduce the risk of heart disease.
Lose weight: Being overweight or obese can raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels. Losing weight through a healthy diet and regular exercise can help lower cholesterol levels.
Limit alcohol intake: Drinking too much alcohol can raise triglyceride levels and increase the risk of heart disease. It’s recommended to limit alcohol intake to no more than one drink per day for women and two drinks per day for men.
Manage stress: Chronic stress can raise LDL (bad) cholesterol levels and increase the risk of heart disease. Finding healthy ways to manage stress, such as meditation or yoga, can help lower cholesterol levels.

7-Day Low Cholesterol Diet Plan (Printable) With Grocery List

The following low cholesterol diet plan (printable) can be downloaded here.

Meal	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Oatmeal with banana, walnuts	Greek yogurt with blueberries and almonds	Scrambled tofu and spinach and whole-grain toast	Berry smoothie	Avocado toast with feta cheese	Greek yogurt with strawberries and granola	Blueberry cheesecake overnight oats
Snack	Apple slices with almond butter	Orange slices with pistachios	Pear slices with almonds	Greek yogurt	Cottage cheese with sliced peaches	Apple slices with almond butter	Greek yogurt
Lunch	Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and vinaigrette	Turkey and avocado sandwich with mixed greens and cherry tomatoes on whole grain bread	Lentil soup with a mixed green salad	Tuna salad with mixed greens and cherry tomatoes	Grilled chicken Caesar salad with whole grain croutons	Quinoa and black bean salad with mixed greens and cherry tomatoes	Grilled chicken wrap with mixed greens and cherry tomatoes on whole grain tortilla with hummus
Snack	Carrot sticks with hummus	Roasted chickpeas	Steamed edamame	Roasted almonds	Sliced bell peppers with hummus	Roasted chickpeas	Air-popped popcorn
Dinner	Baked salmon with roasted sweet potatoes and broccoli	Whole wheat pasta with roasted vegetables	Grilled chicken with roasted brussels sprouts and brown rice	Grilled salmon with roasted asparagus and quinoa	Baked chicken with roasted sweet potatoes and beans	Shrimp stir-fry with mixed vegetables and rice	Tofu stir fry with a green salad

Grocery List

Produce	Dairy	Meat and Alternatives	Pantry	Snacks
Bananas	Greek yogurt	Salmon	Oatmeal	Roasted almonds
Walnuts	Cottage cheese	Chicken breast	Whole wheat pasta	Roasted chickpeas
Sweet potatoes	Feta cheese	Turkey breast	Chickpeas
Apples		Shrimp	Rice
Almond butter		Tuna	Olive oil
Blueberries		Tofu	Balsamic vinegar
Almonds			Caesar dressing
Spinach			Whole Grain Tortillas
Pears			Quinoa
Bell Peppers			Black beans
Avocado			Granola
Strawberries			Lentils
Asparagus			Whole grain bread
Tomatoes			Granola
Mixed greens			Edamame
Cherry tomatoes
Cucumber
Carrots
Hummus
Broccoli
Brussel sprouts

Final Thoughts

Following this FREE low cholesterol diet plan (pdf) can be a great way to jumpstart a healthier diet and achieve your health goals.

However, it’s important to keep in mind that everyone’s nutritional needs and preferences are different, and consulting with a registered dietitian can help you personalize your diet to best fit your individual needs.

Check out this blog post to learn how long it takes to lower cholesterol with diet.

So, while a free low cholesterol diet plan (printable) can be a helpful tool, always remember to seek the advice of a registered dietitian before making any significant changes to your diet.