7-Day High Cholesterol Diet Plan, Created by a Dietitian. If you’ve recently been told you have high cholesterol, you’re not alone — millions of people are in the same boat. The good news? Diet changes can make a big difference. Research shows that eating the right foods can help lower “bad” LDL cholesterol and raise “good” HDL cholesterol, supporting a healthier heart and blood vessels.
This 7-day meal plan, created with input from registered dietitians, focuses on fiber-rich foods, healthy fats, lean proteins, and plenty of vegetables — all shown to help manage cholesterol levels naturally. It’s realistic, delicious, and easy to follow.
Let’s dive in!
How Diet Affects Cholesterol
Cholesterol is a waxy substance your body needs to build cells and produce hormones. But too much LDL cholesterol (the “bad” kind) can stick to artery walls, forming plaque that raises your risk of heart disease and stroke.
What you eat matters:
- Soluble fiber (found in oats, beans, and certain fruits) helps reduce LDL cholesterol by binding to it in your digestive system.
- Healthy fats — like those in olive oil, nuts, seeds, and fatty fish — can help lower LDL and raise HDL cholesterol.
- Trans fats and excess saturated fats (often found in fried foods, processed snacks, and fatty cuts of meat) can raise LDL and lower HDL — the opposite of what you want.
7-Day High Cholesterol Diet Plan
7-Day High Cholesterol Diet Plan, Created by a Dietitian. This plan includes breakfast, lunch, dinner, and simple snacks. Portion sizes can be adjusted for your calorie needs — talk to a dietitian for personalized guidance.
Day 1
Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and fresh strawberries.
Snack: Handful of raw almonds.
Lunch: Lentil and vegetable soup with a slice of whole-grain bread.
Snack: Sliced apple with 1 tablespoon natural peanut butter.
Dinner: Grilled salmon with quinoa and steamed broccoli.
Day 2
Breakfast: Greek yogurt with sliced bananas and a sprinkle of walnuts.
Snack: Baby carrots with hummus.
Lunch: Mixed green salad with chickpeas, cherry tomatoes, cucumbers, avocado, and olive oil vinaigrette.
Snack: Small bowl of blueberries.
Dinner: Baked chicken breast with sweet potato and roasted Brussels sprouts.
Day 3
Breakfast: Whole-grain toast topped with smashed avocado and a poached egg.
Snack: Orange slices.
Lunch: Quinoa bowl with black beans, corn, diced peppers, and salsa.
Snack: Small handful of unsalted pistachios.
Dinner: Grilled trout with brown rice and a side of sautéed spinach.
Day 4
Breakfast: Smoothie with kale, banana, flaxseed, and unsweetened almond milk.
Snack: Celery sticks with almond butter.
Lunch: Whole-wheat wrap with turkey breast, leafy greens, sliced tomato, and mustard.
Snack: A pear.
Dinner: Stir-fry with tofu, mixed vegetables, and soba noodles cooked in a small amount of olive oil.
Day 5
Breakfast: High-fiber bran cereal with skim milk and fresh raspberries.
Snack: Cucumber slices with tzatziki.
Lunch: Baked falafel with tabbouleh salad and hummus.
Snack: A handful of mixed nuts.
Dinner: Grilled shrimp with barley and roasted asparagus.
Day 6
Breakfast: Scrambled egg whites with spinach and mushrooms, served with a slice of whole-grain toast.
Snack: Kiwi slices.
Lunch: Tuna salad (made with olive oil instead of mayo) served on whole-grain crackers with a side salad.
Snack: A handful of grapes.
Dinner: Baked cod with wild rice and steamed green beans.
Day 7
Breakfast: Chia pudding made with unsweetened almond milk and topped with fresh mango.
Snack: Bell pepper strips with guacamole.
Lunch: Vegetable and bean chili with a side of cornbread.
Snack: Small handful of walnuts.
Dinner: Grilled chicken kebabs with whole-wheat couscous and a side of roasted zucchini.
Smart Tips for Lowering Cholesterol with Food
1️⃣ Eat More Fiber
Aim for at least 25–35 grams of fiber daily. Soluble fiber in oats, beans, lentils, apples, and citrus binds cholesterol in your digestive tract and helps remove it from your body.
2️⃣ Choose Healthy Fats
Replace butter and processed oils with extra virgin olive oil. Snack on nuts and seeds instead of chips. Add avocado to sandwiches and salads for a dose of heart-healthy monounsaturated fat.
3️⃣ Focus on Lean Proteins
Swap fatty cuts of red meat for fish, skinless poultry, legumes, and tofu. Fatty fish like salmon, trout, and sardines contain omega-3s that help lower triglycerides and support heart health.
4️⃣ Watch Portion Sizes
Even healthy foods can add up. Practice mindful eating and watch added sugars, sodium, and processed snacks that can sneak in extra saturated fats.
5️⃣ Stay Hydrated
Water supports digestion and helps fiber do its job in your gut. Aim for 6–8 cups daily, or more if you’re active.
What to Avoid
Certain foods can push your cholesterol numbers in the wrong direction. Try to limit or avoid:
🚫 Fried foods and deep-fried snacks
🚫 Processed meats like bacon, sausage, and hot dogs
🚫 Baked goods made with hydrogenated oils (trans fats)
🚫 Full-fat dairy (opt for low-fat or plant-based alternatives instead
Final Thoughts
Lowering cholesterol doesn’t mean giving up tasty meals — it’s about making smart swaps, enjoying more whole foods, and adding fiber and healthy fats where they count. This 7-day plan is a great starting point, but the best diet is one you can stick with long term.
If you have high cholesterol, consider working with a registered dietitian who can personalize a plan for your tastes, budget, and health goals. Small changes really do add up — and your heart will thank you for it!