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7-Day Cholesterol Lowering Meal Plan

Maintaining healthy cholesterol levels is essential for promoting cardiovascular health and overall well-being. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can significantly reduce cholesterol levels. If you’re looking to lower your cholesterol, here’s a seven-day meal plan packed with delicious, heart-healthy recipes that won’t compromise on flavour.

Day 1: Kickstart Your Week

Breakfast: Overnight oats with almond milk, topped with sliced banana and a sprinkle of cinnamon.
Lunch: Quinoa salad with chickpeas, diced cucumber, cherry tomatoes, and a lemon-tahini dressing.
Dinner: Baked salmon fillet seasoned with herbs, served with steamed broccoli and a side of brown rice.
Snack: A handful of mixed nuts (unsalted).

Day 2: Fruit & Fibre Delight

Breakfast: Smoothie made with spinach, frozen berries, a scoop of flaxseeds, and almond milk.
Lunch: Wholegrain wrap filled with hummus, roasted red peppers, and leafy greens.
Dinner: Stir-fried tofu with mixed vegetables (bell peppers, carrots, and snap peas) served over quinoa.
Snack: An apple with a tablespoon of almond butter.

Day 3: Plant-Powered Goodness

Breakfast: Chia pudding made with almond milk, topped with diced kiwi and walnuts.
Lunch: Lentil soup with a variety of vegetables, served with a slice of wholegrain bread.
Dinner: Grilled chicken breast with a side of sweet potato mash and asparagus.
Snack: Cucumber sticks with tzatziki.

Day 4: Hearty & Healthy

Breakfast: Oatmeal topped with chopped apple and a dash of cinnamon, sweetened with a drizzle of honey (optional).
Lunch: Spinach and chickpea salad with a balsamic vinaigrette and pumpkin seeds.
Dinner: Baked cod with a crust of herbs and lemon zest, served with quinoa and steamed green beans.
Snack: A small bowl of mixed berries.

Day 5: Mediterranean Magic

Breakfast: Greek yoghurt with sliced peaches and a handful of granola.
Lunch: Tabouli salad made with parsley, bulgur wheat, tomatoes, and cucumbers, dressed with olive oil and lemon.
Dinner: Vegetable stir-fry with brown rice, broccoli, carrots, and sesame sauce.
Snack: A handful of olives.

Day 6: Exotic Flavours

Breakfast: Smoothie bowl with blended banana, spinach, and almond milk, topped with sliced kiwi and coconut flakes.
Lunch: Quinoa and black bean salad with corn, diced bell peppers, and avocado.
Dinner: Spicy chickpea curry served with wholegrain basmati rice and steamed spinach.
Snack: Carrot sticks with peanut or almond butter.

Day 7: Light & Refreshing

Breakfast: Wholegrain toast with smashed avocado, topped with a poached egg and a sprinkle of salt and pepper.
Lunch: Roasted vegetable and barley salad, drizzled with a lemon vinaigrette.
Dinner: Grilled shrimp skewers served with a fresh tomato and cucumber salad.
Snack: Air-popped popcorn (lightly salted).

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Important Tips for Lowering Cholesterol

While following this meal plan, consider these additional tips to help lower cholesterol levels:

• Hydration: Drink plenty of water throughout the day. Herbal teas are also a great option.
• Healthy Fats: Incorporate sources of omega-3 fatty acids, such as flaxseeds, chia seeds, walnuts, and fatty fish like salmon.
• Physical Activity: Engage in regular physical activity. Aim for at least 30 minutes of moderate exercise most days of the week.
• Limit Processed Foods: Reduce the intake of dairy products and foods high in saturated fats and sugars, as these can negatively impact cholesterol levels.

Lowering cholesterol can be a delicious journey with the right meal choices. With this 7-day meal plan, you can enjoy a variety of flavours while making a positive impact on your heart health. Happy cooking!