30-Day Low-Cholesterol Meal Plan for Beginners, Created by a Dietitian

30-Day Low-Cholesterol Meal Plan for Beginners, Created by a Dietitian  

Whether you’ve been struggling with high cholesterol for years or just found out your numbers are elevated, this low-cholesterol meal plan can help. We map out 30 days of delicious meals and snacks tailored to reduce cholesterol levels. To make this meal plan beginner-friendly, we chose simpler recipes with shorter ingredient lists, called for leftovers several times throughout the month and included ample meal-prep tips each week to make for a seamless routine.

Why This Meal Plan Is Great for You To help lower cholesterol, we capped saturated fat at no more than 14 grams per day. While there’s some debate over saturated fat and its impact on cholesterol, we still opted to limit it but included plenty of unsaturated fats from foods such as nuts, seeds and avocado. Unsaturated fats can help lower LDL cholesterol, often referred to as “bad” cholesterol, and improve heart health.

To further help lower cholesterol, we included fiber-rich meals and snacks. Fiber is an all-star nutrient with many health benefits, including playing an important role in reducing cholesterol. The recommended fiber intake ranges from 25 to 38 grams per day.2

Because research links a high fiber intake with a reduced level of total cholesterol and LDL cholesterol, we aimed for the higher end of that goal with each day providing an average of 39 grams.3 Though total protein intake doesn’t typically significantly influence cholesterol levels, we know it’s a nutrient that many people prioritize. Each day provides an average of 93 grams of protein, which will help keep you feeling satiated and energized throughout the day.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. 

Strategies to Improve Cholesterol: 

Though high cholesterol can be caused by genetic factors, there are some lifestyle changes that may help reduce cholesterol levels: 

Eat a Heart-Healthy Diet: 

Include plenty of fruits, vegetables, whole-grains, legumes, fish and lean proteins into your routine to support a healthy heart and reduce cholesterol. Aim to eat plenty of high-fiber foods, which can also help lower cholesterol. 

 Exercise: 

The American Heart Association recommends that people aim for at least 150 minutes a week of moderate-intensity exercise to help lower cholesterol. This may look like a brisk walk, 5 days a week for 30 minutes.5 Wondering where to start? Check out our Walking Plan to Help Lower Your Cholesterol Levels. Get Enough Sleep: Though often easier said than done, aiming for 7 to 9 hours of quality sleep per night can lower your risk of high cholesterol.6 Learn how to get better zzz’s by reading 4 Ways to Get a Better Night's Sleep, According to an Expert. 

Eat More Unsaturated Fats: 

Including more unsaturated fats in your routine can help lower cholesterol.

Unsaturated fats are found in foods such as fish, nuts, seeds, avocado and olive oil.

Heart-Healthy Foods to Focus On: 

Fruits 

Vegetables 

Edamame and tofu Dairy, 

especially yogurt and kefir 

Whole grains 

Nuts (including nut butters) 

Seeds (chia, flax, pumpkin and more) 

Lean proteins, such as poultry and eggs

 Fish and shellfish 

Beans and lentils Avocado 

Unsaturated fats, such as olive oil and avocado oil Herbs and spices