In This ArticleView AllIn This ArticleWhat Causes High Cholesterol?How Does the Mediterranean Diet Help?Mediterranean Diet Foods for Lower CholesterolMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
What Causes High Cholesterol?
How Does the Mediterranean Diet Help?
Mediterranean Diet Foods for Lower Cholesterol
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Another key factor in improving cholesterol levels?Exerciseand weight loss. To promote a healthy weight loss of 1 to 2 pounds a week, we set this plan at 1,200 calories a day and included modifications to bump up the calories to 1,500 or 2,000 calories a day,depending on your needs.
Another risk factor is being overweight. More fat on our bodies tends to increase fat (cholesterol) in our blood, which can ultimately build up and block our arteries. Genetics also play a significant role—if other people in your family have high cholesterol, it’s likely that you will as well. Because there aren’t any obvious cholesterol symptoms to pinpoint, the best way to know your numbers is to have a blood test.
See More:High Cholesterol Diet Guidelines
How Does the Mediterranean Diet Help Lower Cholesterol?
The Mediterranean diet is a perfect choice if you’re trying to lower your cholesterol. Because it emphasizes plant-based protein—like beans, nuts and lentils, whole grains, fish and fruits and vegetables—it’snaturally high in fiber, which can help lower your cholesterol levels. Plus, it keeps your digestive system moving and keeps you full so you’re less likely to feel hungry throughout the day. The diet is also low in saturated fat and refined grains and sugars, all of which can raise your cholesterol.
Mediterranean Diet Foods to Eat to Lower Cholesterol
How to Meal-Prep Your Week of Meals
Here are a couple of things you can do to make your busy weekdays easier. And don’t forget to print off the shopping list!
Shopping List
Breakfast (279 calories)
A.M. Snack (101 calories)
Lunch (360 calories)
P.M. Snack (62 calories)
Dinner (405 calories)
Daily Totals:1,208 calories, 74 g protein, 119 g carbohydrates, 32 g fiber, 54 g fat, 7 g saturated fat, 922 mg sodium
Make it 1,500 calories:Add 1 whole-wheat English muffin with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (250 calories)
A.M. Snack (37 calories)
Lunch (370 calories)
P.M. Snack (133 calories)
Dinner (415 calories)
Daily Totals:1,204 calories, 55 g protein, 150 g carbohydrates, 34 g fiber, 48 g fat, 7 g saturated fat, 1,369 mg sodium
Make it 1,500 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter and 1/3 cup hummus to A.M. snack.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 1 clementine to lunch, add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1/2 an avocado to dinner.
A.M. Snack (77 calories)
P.M. Snack (8 calories)
Dinner (513 calories)
Daily Totals:1,219 calories, 53 g protein, 139 g carbohydrates, 30 g fiber, 54 g fat, 9 g saturated fat, 1,641 mg sodium
Make it 1,500 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter and 1 medium pear to lunch.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus increase to 2 slices whole-wheat bread with 2 Tbsp. natural peanut butter at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 medium orange to lunch.
Dinner (370 calories)
Daily Totals:1,182 calories, 74 g protein, 137 g carbohydrates, 31 g fiber, 43 g fat, 6 g saturated fat, 1,255 mg sodium
Make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 clementine to lunch.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 1 small apple to breakfast, add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and increase to 2 servingsBasic Quinoaat dinner.
Meal-Prep Tip:Prepare 3 servingsApple-Cinnamon Overnight Oatsto have for breakfast on Days 5 through 7 and soak 1 1/2 cups dry chickpeas overnight for theSlow-Cooker Chicken & Chickpea Soup. Tomorrow, cook the soup on Low for 8 hours or on High for 4 hours so it’s ready in time for dinner.
A.M. Snack (62 calories)
P.M. Snack (95 calories)
Dinner (446 calories)
Daily Totals:1,223 calories, 54 g protein, 174 g carbohydrates, 36 g fiber, 38 g fat, 7 g saturated fat, 1,482 mg sodium
Make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
Make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus increase to 2 clementines at breakfast, add 2 Tbsp. natural peanut butter to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Chicken & Chickpea Soupto have for lunch on Days 6 and 7.
A.M. Snack (31 calories)
Lunch (446 calories)
P.M. Snack (32 calories)
Dinner (441 calories)
Daily Totals:1,200 calories, 70 g protein, 144 g carbohydrates, 33 g fiber, 38 g fat, 8 g saturated fat, 1,526 mg sodium
Make it 1,500 calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 medium pear to lunch.
A.M. Snack (95 calories)
P.M. Snack (35 calories)
Dinner (379 calories)
Daily Totals:1,205 calories, 64 g protein, 178 g carbohydrates, 33 g fiber, 32 g fat, 6 g saturated fat, 1,476 mg sodium
Make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch and add a 1-oz. slice of whole-wheat baguette to dinner.
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