7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol
Improve cholesterol and lower inflammation while satisfying your taste buds in this delicious anti-inflammatory meal plan to lower cholesterol
In the United States, nearly 98 million adults have high cholesterol and heart disease continues to be the leading cause of death. For years, the emphasis was on low-fat diets with little thought on overall nutrition quality to lower cholesterol. However, current research suggests a more comprehensive (and frankly, tastier) approach by emphasizing the Anti-Inflammatory Diet. This Mediterranean-style diet hits on many of the nutrition factors that influence our heart health. Of course, it includes anti-inflammatory foods which prevent plaque build-up plus it's high in fiber and healthy fats which raise good HDL cholesterol and lower unhealthy LDL cholesterol. Because weight loss plays a role in improving cholesterol numbers and lowering inflammation, we set this plan at 1,500 calories a day. If you have different calorie needs, we also included modifications for 1,200 and 2,000 calories per day.
Why is the Anti-Inflammatory Diet Good for High Cholesterol?
Long-term inflammation in our bodies contributes to the build-up of LDL cholesterol (AKA bad cholesterol or plaque) in our blood vessels, leading to high-cholesterol and an increased risk of heart disease. While our cholesterol levels are influenced by genetics, diet and exercise certainly play a role. The anti-inflammatory diet is a great choice to improve overall health and wellness but is particularly potent in reducing cholesterol and improving heart health. Its inclusion of anti-inflammatory foods helps improve blood flow and reduce plaque, which lowers risk of heart disease. Plus, it focuses on fiber-packed plant-based foods like beans, lentils, whole grains and plenty of fruit and vegetables. Fiber is an all-star unassuming nutrient that plays a role in reducing unhealthy LDL cholesterol and raising good HDL cholesterol but it also regulates our digestive system, improves blood sugars and helps keep our body at a healthy weight by keeping us full. Lastly, the anti-inflammatory diet includes tons of healthy fats from salmon, olive oil, avocado and nuts and seeds to provide flavor and satiety to our meals.
Anti-Inflammatory Foods to Focus On:
Nuts and seeds (including natural nut and seeds butters - look for those that include no added ingredients other than salt)
Chia and flax
Avocado
Olives and olive oil
Fish, especially salmon, tuna, pollock, sardines and halibut
Beans and lentils
Leafy greens
Beets
Fruit, especially blue, purple and red fruits (pomegranate, cherries and berries)
Tomatoes
Garlic and onions
Spices and herbs
Whole grains (quinoa, whole-wheat, oats, bulgur)
How to Meal-Prep Your Week of Meals:
Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on days 2 - 5
DAY 1
Breakfast (262 calories)
A.M. Snack (291 calories)
1 medium apple
2 Tbsp. almond butter
Lunch (355 calories)
1 serving Salmon-Stuffed Avocados
1 medium orange
P.M. Snack (131 calories)
10 dried walnut halves
Dinner (478 calories)
1 serving Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
¾ cup cooked quinoa
Daily Totals: 1,517 calories, 86g protein, 74g fat, 10g saturated fat, 144g carbohydrate, 34g fiber, 1,283mg sodium
To Make it 1,200 Calories: omit the almond butter at the A.M. snack and change the P.M. snack to 1 clementine
To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast, increase to 3 Tbsp. almond butter at the A.M. snack plus increase to 15 dried walnut halves at the P.M. snack
DAY 2
Breakfast (272 calories)
1 serving Cherry-Mocha Smoothie
A.M. Snack
1 cup nonfat plain Greek yogurt
¼ cup blueberries
2 Tbsp. chopped walnuts
Lunch (351 calories)
1 medium apple
P.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Dinner (446 calories)
1 serving Vegan Lentil Soup
1 serving Everything Bagel Avocado Toast
Daily Totals: 1,511 calories, 72g protein, 70g fat, 10g saturated fat, 166g carbohydrate, 37g fiber, 1,501mg sodium
To Make it 1,200 Calories: omit the blueberries and walnuts at the A.M. snack plus change the P.M. snack to 1/4 cup cucumber
To Make it 2,000 Calories: add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast plus add 2 Tbsp. almond butter to the apple at lunch
DAY 3
Breakfast (262 calories)
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (351 calories)
1 medium apple
P.M. Snack (247 calories)
1 cup nonfat plain kefir
12 dried walnut halves
Dinner (415 calories)
Daily Totals: 1,481 calories, 72g protein, 74g fat, 10g saturated fat, 151g carbohydrate, 32g fiber, 1,351mg sodium
To Make it 1,200 Calories: change the A.M. snack to 1 medium orange and omit the walnuts at the P.M. snack
To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. almond butter to the apple at lunch
DAY 4
Breakfast (292 calories)
1 cup nonfat plain Greek yogurt
¼ cup raspberries
3 Tbsp. chopped walnuts
A.M. Snack (62 calories)
1 cup blackberries
Lunch (351 calories)
1 medium apple
P.M. Snack (337 calories)
¼ cup dry-roasted unsalted almonds
1 large pear
Dinner (446 calories)
1 serving Pesto Salmon
Daily Totals: 1,488 calories, 80g protein, 78g fat, 11g saturated fat, 131g carbohydrate, 34g fiber, 996mg sodium
To Make it 1,200 Calories: change the P.M. snack to 1 medium orange
To Make it 2,000 Calories: add 15 dried walnut halves to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 serving Guacamole Chopped Salad
DAY 5
Breakfast (272 calories)
1 serving Cherry-Mocha Smoothie
A.M. Snack (228 calories)
1 cup nonfat plain Greek yogurt
2 Tbsp. chopped walnuts
Lunch (351 calories)
1 medium apple
P.M. Snack (131 calories)
1 large pear
Dinner (496 calories)
1 serving Kale & Quinoa Salad with Lemon Dressing
1-oz. slice whole-wheat baguette
Meal-Prep Tip: reserve two servings Kale & Quinoa Salad with Lemon Dressing to have for lunch on days 6 & 7
Daily Totals: 1,479 calories, 65g protein, 60g fat, 10g saturated fat, 186g carbohydrate, 34g fiber, 1,356mg sodium
To Make it 1,200 Calories: reduce to 1/2 cup yogurt and omit the walnuts at the A.M. snack plus change the P.M. snack to 1 clementine
To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast, increase to 3 Tbsp. chopped walnuts at the A.M. snack plus add 2 Tbsp. almond butter to the apple at lunch
DAY 6
Breakfast (272 calories)
1 serving Cherry-Mocha Smoothie
A.M. Snack (291 calories)
1 medium apple
2 Tbsp. almond butter
Lunch (400 calories)
1 serving Kale & Quinoa Salad with Lemon Dressing
P.M. Snack (131 calories)
1 large pear
Dinner (413 calories)
Daily Totals: 1,507 calories, 62g protein, 69g fat, 11g saturated fat, 179g carbohydrates, 37g fiber, 1,296mg sodium
To Make it 1,200 Calories: change the A.M. snack to 1/2 cup sliced cucumber
To Make it 2,000 Calories: add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add 1/4 cup dry-roasted almonds to the P.M. snack
DAY 7
Breakfast (262 calories)
A.M. Snack (121 calories)
1 cup nonfat plain kefir
½ cup blackberries
Lunch (400 calories)
1 serving Kale & Quinoa Salad with Lemon Dressing
P.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Dinner (511 calories)
1 serving White Bean Soup with Tomato & Shrimp
1 serving Guacamole Chopped Salad
Daily Totals: 1,500 calories, 65g protein, 84g fat, 11g saturated fat, 139g carbohydrate, 38g fiber, 1,415mg sodium
To Make it 1,200 Calories: omit the kefir at the A.M. snack and change the P.M. snack to 1/4 sliced cucumber
To Make it 2,000 Calories: add 1 serving Berry-Kefir Smoothie to breakfast and add 15 dried walnut halves to the A.M. snack