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7-Day Low-Cholesterol Diet Menu

by
author image Paula Martinac
Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites.
7-Day Low-Cholesterol Diet Menu
An egg white omelette in a skillet. Photo Credit letterberry/iStock/Getty Images

If your doctor suggests a low-cholesterol diet for heart health, you will probably boost your intake of fruits, veggies and other plant foods, which do not contain any dietary cholesterol. At the same time, significantly decrease your reliance on animal foods such as meats, whole eggs and dairy, which can be high in cholesterol, or opt for lower-cholesterol versions. People with high blood cholesterol levels should limit their intake of dietary cholesterol to 200 milligrams per day, advises UCSF Medical Center. Consider following a low-cholesterol diet for life, instead of just for seven days.

Breakfast Options

You have a variety of breakfast choices for your low-cholesterol week, even if you’re accustomed to eating eggs. On a couple of days, try an omelet made with sauteed vegetables and egg whites, which contain no cholesterol. Add an ounce of cheddar cheese for 30 milligrams of cholesterol. Oatmeal is naturally cholesterol-free; enjoy it on alternate days combined with other plant foods such as walnuts, blueberries or blackberries, and soy or almond milk. A cup of cottage cheese has only 10 milligrams of dietary cholesterol and is good with fruit like pineapple or berries.

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Lunch Plans

Eat a salad for lunch to keep your cholesterol intake low. On one or two days, top your greens with canned tuna in water; 3.5 ounces contains only 30 milligrams of cholesterol. Beans and soy foods like tofu are naturally cholesterol-free, so add them to your greens on other days for protein and fiber. Alternate lunch options include hummus with vegetables and whole-wheat pita bread or a black bean or chickpea burger. A cup of low-fat yogurt, which supplies just 10 milligrams of cholesterol, is a quick, light lunch on days when you're in a rush.

Dinner Ideas

If you want animal protein with dinner, go with fish several days of the week for the lowest cholesterol counts, and keep your serving sizes in check. A 3.5-ounce serving of halibut or salmon contains 41 and 63 milligrams of cholesterol, respectively. The same amount of crab meat yields 53 milligrams of cholesterol. Load the rest of your plate with steamed veggies or salad greens for cholesterol-free sides; on another day, try a baked potato seasoned with herbs and a tablespoon of Parmesan cheese, which has just 4 milligrams of cholesterol. To round out your week, go for a few meat-free days with no cholesterol at all: Try making bean soup or chili or a veggie stir-fry with tofu.

Possible Snacks

Nuts are a filling, cholesterol-free snack. Just because they lack cholesterol doesn’t mean you should eat them to excess; nuts are high in fat, albeit the heart-healthy unsaturated kind, so keep your portion size to a small handful. You can vary the type of nut you eat every day of the week and never get bored. Fresh fruit is a nutritious snack with no cholesterol; add a tablespoon of nut butter to make your apple or pear snack more filling. Popcorn is another good choice, but watch the microwaveable packets for butter, which adds cholesterol. Pop it plain instead and add a dusting of Parmesan cheese or cholesterol-free nutritional yeast for flavoring. Cinnamon as an alternative topping gives your popcorn a slightly sweet flavor on days when you're craving a treat.

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