At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
It’s no secret that there is a strong connection between nutrition and health. Figuring out what to eat is not always easy, especially if you have specific health goals like wanting to lower cholesterol. Like any goal, having a plan can make all the difference.
Having a low-cholesterol diet plan can help keep you on track. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
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Lowering Cholesterol: Why Nutrition is Important
Your body needs cholesterol to make cell membranes, certain hormones, and vitamin D. Your liver makes all the cholesterol you need to perform these functions. Eating foods high in saturated fat, such as high-fat red meat, butter, whole-fat dairy, and trans fat (like partially hydrogenated oils in baked goods) increases cholesterol production.
It's interesting to note that evidence to support the elimination of whole-fat dairy consumption to reduce blood cholesterol varies. Some evidence suggests that whole-fat milk doesn't necessarily negatively affect blood cholesterol levels.
When you have too much cholesterol in your blood, it can combine with minerals and other substances, creating plaque. Plaque sticks to the walls of your blood vessels, narrowing or blocking blood flow.
Eating a nutritious, heart-healthy diet is one of the primary treatments to lower cholesterol. The National Heart, Lung, and Blood Institute (NHLBI) says the DASH eating plan and Therapeutic Lifestyle Changes (TLC) eating plan can help lower cholesterol.
These diets recommend choosing more healthy fats such as monounsaturated and polyunsaturated fats, eating more fruits, vegetables, and whole grains, and adding foods rich in omega-3 fatty acids like fatty fish and tuna.You also need to choose foods that are low in sodium, saturated fat, and cholesterol.
Top 8 Fish for Omega-3 Fatty Acids
7-Day Menu to Reduce Cholesterol
This one-week meal plan was designed for a person who needs about 1,800 to 2,000 calories per day and is low in total fat and saturated fat with the goal of lowering cholesterol. Keep in mind, your daily calorie goal may vary. Learn what it is; then make tweaks to the plan to fit your specific needs. You also may want to consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately.
In this low-cholesterol diet plan, there are three meals and two snacks each day with a nutritious balance of carbohydrates, protein, and fat. The meals include nutrient-rich foods from all food groups, providing plenty of fiber and healthy fats without too much salt, cholesterol, saturated fat, or trans fat.
It’s OK to swap out items on the meal plan as long as they are similar. For example, you can replace low-fat cow’s milk with almond milk or grilled chicken with a grilled pork chop. But you may not want to substitute whole milk for low-fat milk or fried chicken for grilled chicken because they change the nutrition counts by adding more calories, fat, and sodium.
Download the 7-Day Meal Plan to Lower Cholesterol
Download the Meal PlanDay 1
Breakfast
- 1 cup of oatmeal
- 1 cup of low-fat (1%) milk
- 1 medium banana
Macronutrients: approximately 374 calories, 15 grams of protein, 67 grams of carbohydrates, and 6 grams of fat.
Lunch
- Tuna sandwich made with olive oil in a whole-wheat pita (Mix 3 ounces low-sodium albacore canned tuna and 1 tablespoon olive oil.)
- 2 cups of mixed greens topped with 2 tablespoons sunflower seeds and 2 tablespoons of balsamic vinaigrette
- 7 ounces of low-fat Greek yogurt
- 1 cup of blueberries
Macronutrients: approximately 804 calories, 52 grams of protein, 74 grams of carbohydrates and 36 grams of fat.
Snack
- 3 cups Herb-seasoned, air-popped popcorn
Macronutrients: approximately 91 calories, 3 grams of protein, 19 grams of carbohydrates, and 1 gram of fat
Dinner
- 4 ounces of grilled chicken breast
- 2 cups of roasted broccoli
- 1 medium baked sweet potato
Macronutrients: approximately 518 calories, 45 grams of protein, 46 grams of carbohydrates, and 19 grams of fat
Snack
- 1/2 cup of fruit sorbet
Macronutrients: approximately 117 calories, 0 grams of protein, 31 grams of carbohydrates, and 0 grams of fat
Daily totals: approximately 1,813 calories, 115 grams of protein, 218 grams of carbohydrates, and 62 grams of fat.
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, gender, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups per day for men. Consider calorie count before adding beverages to your low-cholesterol diet plan. Try to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One hard-boiled egg
- Two slices of whole-wheat toast with 1/4 avocado
- One medium orange
Macronutrients: approximately 381 calories, 8 grams of protein, 66 grams of carbohydrates, and 11 grams of fat
Lunch
- Grilled chicken salad (3 ounces of chicken, 2 cups of lettuce, two thick slices of tomato, four cucumber slices, 1/2 cup of black beans, and 2 tablespoons of balsamic vinaigrette dressing)
- 1 medium apple
Macronutrients: approximately 452 calories, 34 grams of protein, 57 grams of carbohydrates, and 12 grams of fat
Snack
- 8 whole-grain crackers
- 1/4 cup of hummus
Macronutrients: approximately 257 calories, 9 grams of protein, 34 grams of carbohydrates, and 11 grams of fat
Dinner
- 4 ounces of broiled salmon
- 1 cup of brown rice
- 2 cups of green beans with garlic
Macronutrients: approximately 539 calories, 34 grams of protein, 66 grams of carbohydrates, and 16 grams of fat
Snack
- 7-ounces low-fat Greek yogurt
- 1/2 cup sliced strawberries
- 1/4 cup of chopped walnuts
Macronutrients: approximately 390 calories, 25 grams of protein, 25 grams of carbohydrates, and 23 grams of fat
Daily Totals: approximately 2,019 calories, 110 grams of protein, 248 grams of carbohydrates, and 73 grams of fat
Day 3
Breakfast
- 1 cup whole-grain, unsweetened, ready-to-eat cereal
- 1 cup low-fat (1%) milk
- 1 medium peach
Macronutrients: approximately 266 calories, 13 grams of protein, 47 grams of carbohydrates, and 5 grams of fat
Lunch
- Turkey sandwich (3 ounces of turkey, two slices of whole wheat bread, lettuce, tomatoes, 1 teaspoon mustard)
- 1 ounce pretzels
- 1 1/2 ounces shelled walnut halves
Macronutrients: approximately 597 calories, 27 grams of protein, 55 grams of carbohydrates, and 30 grams of fat
Snack
- 1 medium banana
- 2 tablespoons of peanut butter
Macronutrients: approximately 293 calories, 8 grams of protein, 35 grams of carbohydrates, and 16 grams of fat
Dinner
- 3 ounces grilled sirloin steak
- 1 medium baked potato with 1/4 cup low-fat Greek yogurt
- 1 cup grilled summer squash
Macronutrients: approximately 475 calories, 36 grams of protein, 45 grams of carbohydrates, and 18 grams of fat
Snack
- 1 1/2 ounces of fresh mozzarella cheese
- 1 cup of sliced grape tomatoes
- 1 tablespoon of olive oil
- 1 tablespoon balsamic vinegar
Macronutrients: approximately 288 calories, 11 grams of protein, 9 grams of carbohydrates, and 23 grams of fat
Daily Totals: approximately 1,918 calories, 95 grams of protein, 191 grams of carbohydrates, and 93 grams of fat
Day 4
Breakfast
- English muffin egg sandwich (one cooked egg, one slice Swiss cheese, one whole wheat English muffin toasted)
- Unsweetened cappuccino made with one cup of low-fat milk
Macronutrients: approximately 455 calories, 26 grams of protein, 40 grams of carbohydrates, and 21 grams of fat
Lunch
- Veggie burger (one 70-gram veggie patty with about 120 calories, one 6 1/2-inch 100% whole-wheat pita, lettuce, tomato, 2 teaspoons mayonnaise)
- 1 cup roasted red potatoes
Macronutrients: approximately 573 calories, 25 grams of protein, 74 grams of carbohydrates, and 21 grams of fat
Snack
- 1 1/2 ounces mixed nuts
- 1 cup of blueberries
Macronutrients: approximately 337 calories, 8 grams of protein, 32 grams of carbohydrates, and 22 grams of fat
Dinner
- One serving of vegetarian spinach lasagna
- Large mixed green salad (3 cups mixed lettuce greens, 2 tablespoons of vinaigrette)
Macronutrients: approximately 482 calories, 22 grams of protein, 44 grams of carbohydrates, and 25 grams of fat
Snack
- 1 cup whole-grain, unsweetened, ready-to-eat cereal
- 1 cup low-fat milk
Macronutrients: approximately 208 calories, 12 grams of protein, 33 grams of carbohydrates, and 4 grams of fat
Daily Totals: approximately 2,056 calories, 92 grams of protein, 222 grams of carbohydrates, and 94 grams of fat
Day 5
Breakfast
- 1 medium high-fiber muffin
- One medium banana
Macronutrients: approximately 410 calories, 9 grams of protein, 82 grams of carbohydrates, and 8 grams of fat
Lunch
- Black bean burrito (1/4 cup mashed black beans, 1 1/2 ounces shredded low-sodium Monterey Jack cheese, lettuce, tomato, salsa, one 100% eight-inch whole-wheat tortilla)
- 1 medium apple
Macronutrients: approximately 474 calories, 14 grams of protein, 83 grams of carbohydrates, and 12 grams of fat
Snack
- 16-ounce iced vanilla latte made with low-fat milk
- 1 ounce walnut halves
- 0.5-ounce raisins
Macronutrients: approximately 338 calories, 10 grams of protein, 46 grams of carbohydrates, and 10 grams of fat
Dinner
- 3 ounces roasted pork chop
- 1 cup of green beans with lemon and garlic
- 1 cup mashed sweet potatoes
Macronutrients: approximately 401 calories, 28 grams of protein, 51 grams of carbohydrates, and 10 grams of fat
Snack
- 1 medium orange
- 1 1/2 ounces almonds
Macronutrients: approximately 323 calories, 10 grams of protein, 26 grams of carbohydrates, and 23 grams of fat
Daily Totals: approximately 1,946 calories, 71 grams of protein, 288 grams of carbohydrates, and 68 grams of fat
Day 6
Breakfast
- 3 small whole-wheat blueberry pancakes with 1 tablespoon of maple syrup
- 1/2 cups low-fat Greek yogurt mixed with 1/2 cup sliced strawberries and a sprinkling of cinnamon
Macronutrients: approximately 414 calories, 19 grams of protein, 57 grams of carbohydrates, and 13 grams of fat
Lunch
- Beef and broccoli stir fry (3 ounces of flank steak, 1 cup of broccoli, 2 tablespoons vegetable oil, and 2 teaspoons of low sodium soy sauce)
- 1 cup of brown rice
Macronutrients: approximately 556 calories, 25 grams of protein, 64 grams of carbohydrates, and 22 grams of fat
Snack
- 7-ounces low-fat Greek yogurt
- 1 medium banana
Macronutrients: approximately 251 calories, 21 grams of protein, 35 grams of carbohydrates, and 4 grams of fat
Dinner
- English muffin pizza (one whole-wheat English muffin, 2 tablespoons low-sodium tomato sauce, 1 1/2 ounces shredded mozzarella cheese)
- Large mixed green salad topped with 1/4 cup chopped walnuts and 1/4 cup craisins (three cups lettuce, 2 tablespoons vinaigrette)
Macronutrients: approximately 646 calories, 19 grams of protein, 73 grams of carbohydrates, and 34 grams of fat
Snack
- 1 medium apple, sliced and sprinkled with cinnamon
Macronutrients: approximately 95 calories, 0 grams of protein, 25 grams of carbohydrates, and 0 grams of fat
Daily Totals: approximately 2,062 calories, 85 grams of protein, 254 grams of carbohydrates, and 73 grams of fat
Day 7
Breakfast
- Spinach omelet (two eggs, 1 cup fresh spinach, 1 1/2 ounces Swiss cheese)
- Two slices of whole wheat toast with 1/4 of an avocado
Macronutrients: approximately 462 calories, 31 grams of protein, 33 grams of carbohydrates, and 23 grams of fat
Lunch
- Hamburger (3 ounces lean ground meat, lettuce, tomato, whole-wheat bun)
- Homemade air-fried or baked french fries (one medium potato cut into wedges) with one tablespoon of low-sodium ketchup
Macronutrients: approximately 493 calories, 34 grams of protein, 51 grams of carbohydrates, and 17 grams of fat
Snack
- Two tangerines
- 7-ounces low-fat Greek yogurt
Macronutrients: approximately 240 calories, 21 grams of protein, 31 grams of carbohydrates, and 4 grams of fat
Dinner
- One serving of Pan-Seared Salmon with Mediterranean Quinoa
Macronutrients: approximately 472 calories, 36 grams of protein, 37 grams of carbohydrates, and 21 grams of fat
Snack
- 1/4 cup unsweetened dried fruit mixed with 1 1/2 ounces mixed nuts
Macronutrients: approximately 363 calories, 8 grams of protein, 40 grams of carbohydrates, and 22 grams of fat
Daily Totals: approximately 2,030 calories, 130 grams of protein, 193 grams of carbohydrates, and 84 grams of fat
How to Meal Plan to Lower Cholesterol
- Eating regular meals and snacks keeps energy up and hunger in check. There’s no set timing or pattern with a meal plan to lower cholesterol. Follow a program that fits your schedule and usual eating routine.
- Adding foods rich in soluble fiber may help lower cholesterol. Soluble fiber prevents the absorption of cholesterol in your digestive tract. Oatmeal, oranges, bananas, and beans are good sources of soluble fiber.
- Filling up on fruits and vegetables will increase nutrient and fiber intake and keep sodium and calories in check.
- Eating fatty fish twice a week may help your cholesterol numbers. Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids that may help improve your good cholesterol numbers—high-density lipoprotein (HDL).
- Watching your salt intake is important. Too much sodium in your diet affects heart health. Try to limit your daily intake of sodium to 2,300 milligrams. Reduce consumption of high-sodium packaged foods and restaurant foods. Use low-sodium foods when available such as low-sodium broth, low-sodium soy sauce, and low-sodium tomato sauce.
- Making this a lifestyle and not just a diet to reduce cholesterol will help. A meal plan to lower cholesterol isn’t a restrictive or fad diet, but an eating style you can follow for life. The goal of the meal plan is to help you select foods that lower your cholesterol, improve heart health, and support weight management.
- Limiting foods high in certain fats and cholesterol is important. Research indicates it is not the cholesterol in food that raises your cholesterol numbers, but the type of fat such as saturated fat and trans fat. Reduce intake of saturated and trans fat since they are the primary drivers for increasing bad cholesterol.
A Word From Verywell
A low-cholesterol diet plan is a balanced lifestyle program filled with nutrient-rich foods for improving heart health. It is not restrictive or highly structured, but instead is easy to follow and can be adapted to fit your lifestyle and dietary preferences. Before making any diet changes, consult a registered dietitian or another healthcare provider for guidance.
We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.
