Heart-Healthy Meal Plan: Cholesterol-Friendly Recipes & Snacks
- Michael Sparks, MD
- Mar 23
- 2 min read
Lowering LDL (bad) cholesterol and improving heart health starts with what’s on your plate. In our previous article Lowering Bad Cholesterol Naturally, we covered the best foods to eat and avoid for better cholesterol levels. Now, we’re putting that advice into action with a sample meal plan and snack ideas to help you maintain a heart-healthy lifestyle.
Cholesterol-Friendly Sample Meal Plan
This meal plan is packed with fiber, healthy fats, lean proteins, and whole foods to support optimal cholesterol levels.
Day 1
Breakfast: Oatmeal topped with flaxseeds, walnuts, and fresh berries.
Lunch: Spinach and chickpea salad with olive oil vinaigrette and a side of quinoa.
Dinner: Grilled salmon with roasted Brussels sprouts and sweet potatoes.
Snack Options: Almonds with dark chocolate (70% cocoa or higher) or hummus with sliced bell peppers.
Day 2
Breakfast: Greek yogurt with chia seeds, blueberries, and a drizzle of honey.
Lunch: Whole-grain wrap with avocado, black beans, and grilled vegetables.
Dinner: Baked tofu with stir-fried broccoli, carrots, and brown rice.
Snack Options: Apple slices with almond butter or a handful of mixed nuts.
Day 3
Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast.
Lunch: Lentil soup with a side of mixed greens and a drizzle of olive oil.
Dinner: Grilled chicken with quinoa and roasted asparagus.
Snack Options: Cottage cheese with flaxseeds or a handful of walnuts and dried fruit.
Day 4
Breakfast: Smoothie with kale, banana, chia seeds, and unsweetened almond milk.
Lunch: Mediterranean salad with chickpeas, tomatoes, cucumbers, feta cheese, and lemon dressing.
Dinner: Pan-seared trout with sautéed spinach and wild rice.
Snack Options: Celery with peanut butter or whole-grain crackers with guacamole.
Day 5
Breakfast: Whole-grain toast with avocado and a boiled egg.
Lunch: Quinoa and black bean bowl with roasted vegetables.
Dinner: Baked cod with steamed broccoli and mashed sweet potatoes.
Snack Options: Edamame with sea salt or a handful of pistachios.
Heart-Healthy Snack Ideas
In between meals, these snacks can help keep your energy up while supporting cholesterol management:
Raw nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
Fresh fruit with nut butter (apple slices with almond butter, banana with peanut butter)
Hummus with raw vegetables (carrot sticks, celery, cucumbers, bell peppers)
Greek yogurt with berries and flaxseeds
Whole-grain crackers with guacamole or avocado slices
Dark chocolate (70% or higher) with a handful of nuts
Oatmeal with cinnamon and walnuts
Chia seed pudding with almond milk and berries
What are your helathy snacks you cannot live without? Let us know in the comments!
At SparksMD Family Medicine, we provide direct primary care in Sanford, FL, offering personalized, high-quality healthcare without the hassle of insurance. Our membership-based model ensures longer visits, same-day or next-day appointments, and direct access to your doctor for a truly patient-centered experience. Whether you’re managing chronic conditions, seeking preventive care, or looking for a more personal approach to healthcare, we’re here for you. Join SparksMD Family Medicine today and take control of your health with affordable, transparent, and comprehensive care. Contact us now to learn more!
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