7 - Days Low Cholesterol Meal Plan

A 7-day low-cholesterol meal plan is a structured eating guide designed to help lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and support overall heart health. Instead of focusing only on avoiding cholesterol-rich foods (like eggs or shellfish), it emphasizes foods that actively improve cholesterol levels and cardiovascular health.

🔑 Core Principles of a Low-Cholesterol Meal Plan

1. Fiber-rich foods: Soluble fiber from oats, beans, lentils, apples, and flaxseeds helps remove cholesterol from the bloodstream.
2. Plant proteins: Beans, chickpeas, lentils, tofu, and tempeh instead of red meat.
3. Lean proteins: Fish (especially fatty fish with omega-3s like salmon, sardines, tuna) and skinless poultry.
4. Healthy fats: Olive oil, avocado, nuts, and seeds instead of butter, cream, or fried foods.
5. Whole grains: Brown rice, quinoa, oats, whole wheat bread/pasta.
6. Plenty of fruits and vegetables: Antioxidants and fiber support heart health.
7. Limit saturated fats & trans fats: Cut back on fatty cuts of meat, fried foods, and processed snacks.

✅ Benefits

• Helps reduce LDL cholesterol levels.
• Supports healthy blood pressure and weight management.
• Reduces risk of heart disease and stroke.
• Provides sustained energy through whole foods and fiber.

⚠️ Challenges:

• Requires limiting processed foods and convenience meals.
• Eating out can be tricky (hidden oils and saturated fats).
• Some people may need supplements (like omega-3s or sterols) if diet alone isn’t enough.

WHAT YOU WILL GET:

1. 7 - Day Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Home Based Exercise Plan worth R279.00
5. How to measure yourself-Guide