7-Day No-Sugar Anti-Inflammatory Meal Plan for High Cholesterol, Created by a Dietitian

In the United States, an estimated 10% of adults over the age of 20 have been diagnosed with high cholesterol, defined as levels above 240 mg/dL. Centers for Disease Control and Prevention (CDC). Cholesterol is a waxy substance that plays an important role in our body's ability to produce cells, vitamins, and hormones. However, excess cholesterol can contribute to the buildup of plaque in your arteries, increasing your risk of heart disease, heart attack, and stroke. High cholesterol has no symptoms, so a simple blood test from your health care provider is needed to check your levels. Most healthy adults should have their cholesterol tested at least every 4 to 6 years. If you have factors that increase your risk, such as a family history or a diagnosis of diabetes, you may need to have your cholesterol tested more frequently. CDC.

While a healthy eating pattern can certainly include added sugars in moderation, most of us eat more than the recommended amount. American Heart Association (AHA) The recommended amount of added sugar is up to 9 teaspoons (36 grams) per day for men and 6 teaspoons (25 grams) per day for women. Adding too much sugar increases your total caloric intake and provides less, if any, nutrition. However, natural sugars are found in foods such as fruits, vegetables, and unsweetened dairy products, which are good sources of many vitamins and minerals and should be included as part of a healthy diet.Excess calories aren't the only downside to added sugar, says a 2022 study. Frontiers of immunology Excess sugar intake is associated with an increase in pro-inflammatory markers that signal chronic inflammation. For many of us, it's not practical (or necessary) to avoid added sugars completely, but if you look at the nutrition labels of some foods we commonly eat, you'll notice that they contain added sugars. It's worth taking a look at where it has invaded our daily lives.

This meal plan will map out a week of heart-healthy, anti-inflammatory meals tailored to improve cholesterol levels while reducing inflammation. Eat meals and snacks packed with anti-inflammatory ingredients, including healthy fats like fish, nuts, and olive oil, as well as antioxidant-rich produce like berries, cherries, dark leafy vegetables, beets, and broccoli. You can find it. That's because if you're overweight or obese, losing weight may improve your high cholesterol. ah, I set this plan at 1,500 calories a day, which is the level at which many people experience weight loss. For those with other calorie needs, he included a modification of 1,200 calories per day and 2,000 calories per day.

Can an anti-inflammatory diet lower cholesterol?

High cholesterol is influenced by many factors, including diet, exercise habits, genetics, and family history. Nutritional advice for lowering cholesterol has traditionally focused on reducing dietary fat and processed meat and increasing fiber intake, but research suggests that an anti-inflammatory diet may lower cholesterol levels and improve heart health. It is emerging as an exciting tool. Research shows that an anti-inflammatory diet may play a role in reducing cholesterol for some people. Chronic inflammation can increase LDL (often referred to as bad or unhealthy cholesterol) while decreasing HDL (often referred to as good or heart-healthy cholesterol), and even It can lead to higher total cholesterol levels and increased plaque buildup in your arteries. Further research was published in 2020. Journal of the American College of Cardiology They found that a diet rich in anti-inflammatory foods may reduce the risk of developing heart disease. If you have high cholesterol or are simply trying to eat a more nutritious diet, try eating more foods with anti-inflammatory properties. If you need more inspiration, check out these 38 anti-inflammatory dinners you can make in 30 minutes.

High-cholesterol foods with notable anti-inflammatory properties:

• Fish, especially fatty fish such as salmon, tuna, sardines, and mackerel
• Nuts and seeds with natural nut butter, chia, and flax
• dark leafy vegetables
• beets
• sweet potatoes and winter squash
• Cruciferous vegetables (broccoli, cabbage, Brussels sprouts, cauliflower)
• Olive oil
• avocado
• Berries (blueberries, raspberries, blackberries, strawberries)
• citrus fruit
• Cherry
• plum
• Pear
• apple
• Whole grains (oats, bulgur, quinoa)
• Legumes (beans and lentils)

How to meal prep for the week:

1. Make an anti-inflammatory chicken and beet salad for lunch on days 2-5
2. Prepare Bircher muesli for lunch on days 2-4

First day

Breakfast (297 calories)

• 1 cup non-fat plain drained Greek yogurt
• 2/3 cup cherries (fresh or frozen)
• 3 tablespoons sliced ​​almonds

Morning snack (131 calories)

Lunch (357 calories)

PM Snack (218 calories)

• 1/4 cup dry-roasted shelled pistachios, unsalted
• 1/2 cup blueberries

Dinner (504 calories)

Daily total: 1,507 calories, 69g fat, 91g protein, 140g carbohydrates, 28g fiber, 1,284mg sodium

Make it 1,200 calories: Reduce to 2 tbsp. Switch to sliced ​​almonds for breakfast, 1/2 cup of blackberries for your mid-morning snack, and omit the pistachios for your afternoon snack.

Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds and 1 medium apple to your AM snack and 2 tbsp.Natural peanut butter for lunch

the 2nd day

Breakfast (375 calories)

Morning snack (95 calories)

Lunch (410 calories)

Afternoon snack (87 calories)

• 1/2 cup non-fat plain drained Greek yogurt
• 1/3 cup raspberries

Dinner (473 calories)

Evening snack (73 calories)

Daily total: 1,519 calories, 69g fat, 61g protein, 177g carbohydrates, 31g dietary fiber, 1,584mg sodium

Make it 1,200 calories: Change your mid-morning snack to one plum, omit the mixed greens with lemon, garlic, and Parmesan vinaigrette for dinner, and omit the tart cherry nice cream for your evening snack.

Make it 2,000 calories: Add 1 1/2 tbsp.Enjoy natural peanut butter as a mid-morning snack and 1 sliced ​​avocado as a side salad for dinner.

Third day

Breakfast (358 calories)

Morning snack (200 calories)

• 1 medium apple
• 1 tablespoon natural peanut butter

Lunch (410 calories)

Afternoon snack (62 calories)

Dinner (462 calories)

Daily total: 1,491 calories, 63g fat, 74g protein, 167g carbohydrates, 29g dietary fiber, 1,574mg sodium

Make it 1,200 calories: Change your mid-morning snack to one plum, and replace the anti-inflammatory chicken and beet salad at lunch with one serving of chopped chickpea, olive, and feta salad.

Make it 2,000 calories: Increase to 2 tbsp. Add natural peanut butter for your morning snack, 1/4 cup of dry-roasted unsalted almonds for your afternoon snack, and a serving of massaged kale salad for dinner.

Day 4

Breakfast (358 calories)

Morning snack (197 calories)

• 1/4 cup dry-roasted shelled pistachios, unsalted
• 1/4 cup blueberries

Lunch (410 calories)

Afternoon snack (87 calories)

• 1/2 cup non-fat plain drained Greek yogurt
• 1/3 cup raspberries

Dinner (437 calories)

Daily total: 1,489 calories, 78g fat, 71g protein, 134g carbohydrates, 32g fiber, 1,455mg sodium

Make it 1,200 calories: Skip the pistachios for your mid-morning snack, and for lunch, substitute a serving of chopped salad with chickpeas, olives, and feta for the anti-inflammatory chicken and beet salad.

Make it 2,000 calories: Add 1 serving of Everything Bagel Avocado Toast for lunch, 1/4 cup of sliced ​​almonds for an afternoon snack, and 1 serving of Massaged Kale Salad for dinner.

Day 5

Breakfast (330 calories)

Morning snack (131 calories)

Lunch (410 calories)

Afternoon snack (87 calories)

• 1/2 cup non-fat plain drained Greek yogurt
• 1/3 cup raspberries

Dinner (471 calories)

Evening snack (73 calories)

Meal preparation tips: Set aside two servings of chicken and cabbage soup with pesto for lunch on days 6 and 7.

Daily total: 1,502 calories, 70g fat, 75g protein, 160g carbohydrates, 31g dietary fiber, 1,619mg sodium

Make it 1,200 calories: Change your mid-morning snack to one plum, replace the anti-inflammatory chicken and beet salad with one serving of chopped chickpeas, olives, and feta salad for lunch, and omit the tart cherry nice cream for your evening snack. Masu.

Make it 2,000 calories: Add 1/4 cup dry-roasted, unsalted, shelled pistachios to your morning snack and 1 medium sliced ​​avocado to your dinner side salad.

Day 6

Breakfast (297 calories)

• 1 cup non-fat plain drained Greek yogurt
• 2/3 cup cherries (fresh or frozen)
• 3 tablespoons sliced ​​almonds

Morning snack (131 calories)

Lunch (325 calories)

Afternoon snack (139 calories)

• 1 large boiled egg
• 1 cup blackberries

Dinner (548 calories)

Evening snack (73 calories)

Daily total: 1,514 calories, 57g fat, 100g protein, 161g carbohydrates, 33g fiber, 1,502mg sodium

Make it 1,200 calories: Change your mid-morning snack to 1/2 cup of blueberries, and replace the quinoa salad with feta, olives, and tomatoes with one serving of broccoli, chickpea, and pomegranate salad for dinner.

Make it 2,000 calories: Increase to 4 tbsp. Add sliced ​​almonds for breakfast, 1/4 cup dry-roasted unsalted almonds for mid-morning snack, replace plums with 1 medium banana, and add 1 serving of Everything Bagel Avocado Toast for lunch. .

7th day

Breakfast (330 calories)

Morning snack (305 calories)

• 1 medium apple
• 2 tbsp.natural peanut butter

Lunch (357 calories)

Afternoon snack (87 calories)

• 1/2 cup non-fat plain drained Greek yogurt
• 1/3 cup raspberries

Dinner (370 calories)

Evening snack (73 calories)

Daily total: 1,522 calories, 62g fat, 69g protein, 185g carbohydrates, 38g dietary fiber, 1,312mg sodium

Make it 1,200 calories: Omit the peanut butter for your morning snack, substitute one plum for an orange at lunch, and omit the tart cherry nice cream for your evening snack.

Make it 2,000 calories: Add one large boiled egg for breakfast, 1/4 cup of dry roasted unsalted almonds for an afternoon snack, and a serving of massaged kale salad for dinner.