Lots of people have asked me what I ate to reduce my cholesterol so much last year, so I thought it would be useful to write a blog post including a list of all the things I ate on a daily basis.
I created this cholesterol diet plan last March after doing lots of research into which foods lower bad cholesterol (LDL), and which foods increase good cholesterol (HDL). I wanted to lower my cholesterol quickly, so my aim was to fit as many of these foods as possible into my meals without compromising on taste. So, with a bit of trial and error, I came up with some new meal ideas and recipes that would do just that.
Cholesterol Diet Plan Notes:-
- Cholesterol-lowering foods tend to be high in fibre, which kept me feeling full and satisfied. But if I got hungry between meals, I ate almonds, an apple or a couple of oatcakes.
- You’ll notice there are meals where I ate whatever I wanted, regardless of whether or not it was cholesterol-friendly. For me this was crucial throughout the 6 weeks, as it meant I never felt deprived.
- I made sure that there was one of these ‘eat whatever you want’ meals at least every other day so that I always had something to look forward to. These meals included things like bacon sandwiches, burgers, pizzas and chocolate brownies in sensible portions.
- This may not work for everyone though, particularly if you’ve been advised that you should avoid high fat foods altogether (see note at the end of this blog post). If that’s the case you could pick one of the recipes from here instead.
- I haven’t included drinks, as I didn’t change what I drank (two cups of coffee a day with semi-skimmed milk and lots of water). I drink alcohol (mainly red wine) in moderation, once or twice a week.
- I had a Benecol cholesterol-lowering yoghurt drink every day. They’re not suitable for pregnant or breastfeeding women and children under five years old, and they also may not be suitable for anyone taking cholesterol lowering medication. It’s best to consult your GP before using Benecol (or other) cholesterol-lowering products to make sure they’re suitable for your individual needs.
- Now that my cholesterol is low, I stick to a similar format but just switch in and out different recipes from this list to keep things interesting.
My Cholesterol Diet Plan:-
Monday
Breakfast
- Oat & nut muesli – homemade or a shop-bought ‘no added sugar’ variety.
- Add 1 tbsp ground flaxseeds & berries, e.g. blueberries or goji berries.
- Eat with soya yoghurt or fat free natural yoghurt.
Lunch
- 5 minute superfood salad – recipe here.
- Salmon can be replaced with any lean protein, such chicken or turkey, tuna, quorn strips or cottage cheese.
Snack
- Crudites, e.g. carrot sticks and peppers.
- Houmous or guacamole dip.
Dinner
- Italian meatballs – recipe here.
- Vegetarian meatballs can be substituted for beef.
Dessert
- Any dessert you like (e.g. chocolate brownie and ice cream).
- And a plant stanol yoghurt drink, like these Benecol ones.
Tuesday
Breakfast
- 2 slices of wholemeal toast.
- Spread with 1 tbsp almond/peanut butter (sugar free).
- Top with sliced banana and a drizzle of honey.
Lunch
- 200g baked beans on a baked potato (regular or sweet).
- Sprinkle toasted seeds on top for extra nutrients.
Snack
- 2 oatcakes topped with sliced avocado.
Dinner
- Chicken & vegetable masala – recipe here.
- The chicken can be replaced with extra vegetables.
Dessert
- 1 piece of dark chocolate (at least 75% cocoa).
- A handful of berries.
- And a plant stanol yoghurt drink.
Wednesday
Breakfast
- Any breakfast you like!
- This could be anything from pancakes to a fry-up.
Lunch
- Any homemade or shop-bought low fat soup.
- Make sure it’s less than 1.5g sat fat per 100g.
- Try to choose one that contains beans and/or barley.
- Eat with a wholemeal or seeded roll.
Snack
- A handful of almonds/walnuts and berries.
Dinner
- Sausage & bean casserole – recipe here.
- You can use vegetarian sausages, or replace them with aubergine chunks.
Dessert
- 2 chocolate & raisin oaties – see recipe here.
- And a plant stanol yoghurt drink.
Thursday
Breakfast
- Apple & cinnamon porridge – recipe here.
Lunch
- Wholemeal pitta bread or wrap.
- Fill with avocado slices, houmous and salad leaves.
- Add lean protein, such as chicken, turkey or chickpeas.
Snack
- Chopped pear with 1 tbsp almond butter (sugar free).
Dinner
- Turkey, spinach & mushroom filo parcels – recipe here.
- Eat with your favourite cooked vegetables.
- Quorn mince can be used instead of the turkey.
Dessert
- 1 piece of dark chocolate (at least 75% cocoa).
- A handful of berries.
- And a plant stanol yoghurt drink.
Friday
Breakfast
- Seeded bagel with avocado & smoked salmon.
- Scrambled egg can be substituted for the salmon (made with 2 egg whites and 1 yolk).
Lunch
- Three bean salad – recipe here.
- Add lean protein e.g. chicken, fish or cottage cheese.
Snack
- 2 oatcakes topped with cottage cheese.
Dinner
- Any dinner you like!
- Make sure it’s something you really love, like pizza.
Dessert
- A handful of berries.
- And a plant stanol yoghurt drink.
Saturday
Breakfast
- Oat pancake – recipe here.
- Eat with low fat natural yoghurt.
- Add berries and a drizzle of maple syrup or honey.
Lunch
- Chicken & sun-dried tomato fusilli – recipe here.
- Replace chicken with quorn strips or aubergine chunks if you like.
Snack
- 8 olives or a handful of roasted chickpeas.
Dinner
- Chicken tacos with pineapple salsa – recipe here.
- OR Lentil and sweet potato tacos – recipe here.
- Top with guacamole or houmous, and eat with salad.
Dessert
- Chocolate & banana mousse – recipe here.
- And a plant stanol yoghurt drink.
Sunday
Breakfast
- 2 slices wholemeal toast.
- Top with sliced avocado and sun-dried tomatoes.
- Add a poached egg and sprinkle with toasted seeds.
Lunch
- Any lunch you like (e.g. cheese toastie or a burger)
Snack
- Apple & mango smoothie – recipe here.
Dinner
- Spiced salmon filo pie – recipe here.
- OR Lentil and roasted vegetable filo triangles – recipe here.
- Serve with your favourite vegetables.
Dessert
- Banana & oat cookie – see recipe here.
- And a plant stanol yoghurt drink.
Note about eating ‘whatever you want’:- There are a few conditions that cause people to have more difficulty in clearing triglycerides (a form of dietary fat found in meat, dairy produce and cooking oils) from their blood after eating a fatty meal. High triglyceride levels can result in low HDL (‘good’ cholesterol) levels, so if you have one of these conditions, your doctor may advise against eating fatty foods altogether. For more information on triglycerides and the associated conditions, click here.
If you’d like any more information about my cholesterol diet plan, or have any questions about portion sizes or substitutions, please get in touch by clicking here. I’d love to hear from you.