Heart-Healthy Diet for 7 Days to Control Cholesterol
Here is a 7-day healthy diet plan for cholesterol management,
Cholesterol control diet for 7 days which is heart friendly and helps in LDL reduction, HDL boost. This plan contains cholesterol lowering foods, heart health meal plan.
Day 1 – Oats & Omega-3 Boost
- Breakfast: Oatmeal with flaxseeds + apple
- Lunch: Quinoa salad with chickpeas, olive oil & mixed veggies
- Snack: Handful of walnuts
- Dinner: Grilled salmon + steamed broccoli + brown rice
- Benefits: Soluble fiber from oats helps reduce LDL; omega-3s support heart health.
Day 2 – High-Fiber Day
- Breakfast: Whole grain toast + avocado + tomato slices
- Lunch: Lentil soup + whole grain roti
- Snack: Carrot sticks with hummus
- Dinner: Stir-fried tofu + bell peppers + quinoa
- Benefits: Fiber binds with cholesterol, preventing absorption.
Day 3 – Antioxidant-Rich Day
- Breakfast: Low-fat yogurt + berries + chia seeds
- Lunch: Brown rice + kidney beans + spinach
- Snack: Orange or guava
- Dinner: Grilled chicken breast + mixed vegetable soup
- Benefits: Antioxidants reduce inflammation linked to heart disease.
Day 4 – Healthy Fats Focus
- Breakfast: Smoothie with almond milk, banana, and flaxseed
- Lunch: Whole wheat pasta with olive oil, garlic, and veggies
- Snack: Handful of almonds
- Dinner: Baked mackerel + sautéed kale + sweet potato
- Benefits: Replaces bad fats with good fats to lower LDL and raise HDL.
Day 5 – Plant-Based Power
- Breakfast: Poha with peanuts and curry leaves
- Lunch: Mixed vegetable curry + jowar roti
- Snack: Coconut water + fruit
- Dinner: Rajma (kidney beans) with brown rice
- Benefits: Plant-based meals are naturally low in cholesterol and saturated fat.
Day 6 – Detox & Light Meals
- Breakfast: Warm lemon water + fruit salad with seeds
- Lunch: Cabbage and carrot soup + moong dal khichdi
- Snack: Roasted lotus seeds (makhana)
- Dinner: Vegetable stew + whole grain bread
- Benefits: Light, detoxifying meals support liver function and reduce cholesterol.
Day 7 – Balanced & Moderate Day
- Breakfast: Multigrain porridge + papaya
- Lunch: Paneer tikka + millet roti + salad
- Snack: Herbal green tea + sprouts chaat
- Dinner: Grilled tofu wrap with avocado and lettuce
- Benefits: Balanced intake of protein, fiber, and unsaturated fats keeps cholesterol in check.
