Cholesterol Lowering Diet Plan
What to include

A cholesterol lowering diet plan involves:

  • no saturated or Trans fats, stick to omega-3 and Mono and polyunsaturated fats
  • incorporate plenty of soluble fibre and plant sterols
  • reducing or eliminating baked goods, processed foods, and anything fried.

Breakfasts

  • Oatmeal with sultanas, honey and banana
  • Fresh Oat muesli with almonds and dried apple
  • Open toasted Salmon and asparagus on rye
  • Fresh fruit salad with prunes and low-fat Greek Yoghurt
  • Spinach omelette with whole grain bread
  • Grilled mushrooms, tomato, and zucchini with and baked beans
  • Wholegrain blueberry pancakes with margarine 

Lunches

Apples, oranges, mangoes, passion Fruit, Nectarines, apricots, plums, prunes, guavas, pears, okra, artichokes, beans, beetroot, broccoli, avocado, Brussels sprouts, figs, Sweet Potato, asparagus, turnip, soybeans, carrots, eggplant and peas and are all high in soluble fibre!

  • Beef and lentil burger with rocket and baked pumpkin
  • Falafel wrap with tabouli
  • Brown rice, quinoa, roast sweet potato and celery salad with grilled salmon
  • Spiced chickpea & vegetable soup
  • Chargrilled Moroccan chicken with roast carrot and chickpea salad
  • Chicken tender wraps with avocado, tomato and Spanish onion
  • Pear, walnut and rocket salad

Snacks

Use walnuts instead of croutons in salads, just remember nuts are very calorie dense so don’t overdo it!

  • Fresh whole fruit
  • Dried fruits including apricots, figs, apple, mango and banana
  • Toasted almonds
  • Rice crackers with avocado and pepper
  • Edamame, (boiled baby soybeans)
  • Fresh smoked mussels
  • Air popped pop corn

If you haven’t already, check out our low cholesterol diet page for a wider explanation.

Cholesterol Lowering Diet Plan Dinners

Regular physical activity can raise "good" HDL cholesterol by up to 10%, even brisk walking for 30 minutes will have a significant impact. 

  • Oven baked crumbed fish with four bean salsa salad
  • Five-spice vegetable stir-fry with marinated tofu and cashews
  • Pad Thai with prawns, peanuts and fresh coriander
  • Indian-spiced quinoa with chicken
  • Kaffir lime and lemon salmon
  • Squid tubes stuffed with Mediterranean rice
  • Lamb with warm lentil salad 

Desserts

Flavonoids are believed to lower LDL and boost HDL…and they are found in red wine & chocolate!! (And also tea) no more than 1-2 glasses of wine is recommended though! 

  • Honeyed macadamia pears
  • Fat reduced strawberry shortcakes
  • Vanilla Lemon Berry Parfaits
  • Banana Oatmeal Chocolate Chip Cookies
  • Mango and macadamia sorbet
  • Cinnamon Oatmeal Muffins
  • Dark chocolate torte with pureed berries


Thank you for visiting our cholesterol lowering diet plan page, feel free to visit our home page for more.



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