7-Day Sugar-Free Meal Plan to Reduce Cholesterol

Check out the ‘7-Day Sugar-Free Meal Plan to Reduce Cholesterol’ Desserts and added sugars can both be consumed in moderation, but many people consume far more sugar than they realize. The American Heart Association recommends a daily maximum of 6 teaspoons for ladies and 9 teaspoons for males, but the average adult in the United States actually eats 17 teaspoons of added sugar per day, according to the CDC.

This heart-healthy menu plan includes a week’s worth of delectable meals and snacks that are designed to decrease cholesterol while avoiding additional sweets. At least 32 grams of fiber, a supernutrient for gut health, weight loss, and healthy hearts, should be consumed every day. We set this plan at 1,500 calories per day because it is a level where most individuals will lose weight and even a small amount of weight reduction will improve cholesterol if you need to reduce weight. We provided adaptations for 1,200 and 2,000 calories per day for those with various calorie requirements.

• Focus on Fiber: While fiber is frequently praised for its advantages to gut health, it is also a star nutrient for heart health. According to Harvard T.H. Chan School of Public Health, people who consume enough fiber (at least 25 grams daily) consistently experience better health results than those who don’t, particularly in terms of heart health.
• Move More: Increasing exercise has the dual benefits of increasing HDL cholesterol, which is good for the heart, and lowering LDL cholesterol, which is bad. Aim for 150 minutes or more of activity per week. Ideal physical activity combines weight training with moderate-intensity cardio exercise, such as a brisk walk.
• Preventive Medical Care: According to the CDC, high cholesterol has no symptoms, making it crucial to regularly visit the doctor to get your levels checked.
• Increase Unsaturated Fats: Studies reveal that people with lower incidences of heart disease tend to consume more unsaturated fats than saturated fats. While saturated fats are present in animal products like butter, high-fat dairy, red, and processed meats, unsaturated fats are found in nuts, seeds, olive oil, and fatty fish like salmon and tuna.
• Improve Gut Health: Eating probiotic-rich foods like kombucha, kefir, yogurt, and kimchi will help you maintain a healthy gut flora, which has many advantages, including improved heart health.
• De-Stress: While it’s easier said than done, finding measures to lower stress can have significant positive effects on your health. According to research, persistent stress raises the risk of heart disease and inflammation.

• Fish, especially fatty fish like salmon, tuna and sardines
• Beans and lentils
• Olive oil
• Avocado
• Nuts and seeds, including chia and flax seeds
• Natural peanut butter or any nut butter (double-check the nutrition label and make sure there aren’t any added sugars. The only ingredients should be peanuts or another nut or seed of your choice and salt
• Whole grains, such as quinoa, brown rice, oats, bulgur, freekeh and whole-wheat
• Fruit (aim for whole fresh fruit or frozen fruit)
• Vegetables
• Unsweetened dairy, especially plain yogurt and kefir
• Fermented foods like sauerkraut and kimchi

On days two through five, prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa for lunch. Read on to know the 7-Day Sugar-Free Meal Plan to Reduce Cholesterol

• 1 serving Muesli with Raspberries

• ¾ cup nonfat plain Greek yogurt
• ¼ cup blueberries

• 1 serving Baked Frittata with Butternut Squash, Kale & Sage
• 1 medium pear

• ¼ cup dry-roasted unsalted almonds

• 1 serving of Salmon & Avocado Salad

Daily Totals: 1,495 calories, 83g protein, 72g fat, 12g saturated fat, 137g carbohydrate, 34g fiber, 925mg sodium

To Make it 1,200 Calories: omit yogurt at A.M. snack plus change P.M. snack to 1 clementine.

To Make it 2,000 Calories: add 1 serving of Jason Mraz’s Avocado Green Smoothie to breakfast, 2 Tbsp. chopped walnuts to the A.M. snack and 1 medium banana to the P.M. snack.

• 1 slice sprouted whole-wheat toast
• 1 Tbsp. almond butter
• 1 medium apple, sliced thin

Top toast with thinly sliced apple, if desired

• 1 large pear

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

• ¾ cup nonfat plain Greek yogurt
• ½ cup blueberries
• 3 Tbsp. chopped walnuts

• 1 serving Hummus-Crusted Chicken
• 1 serving of Roasted Butternut Squash & Root Vegetables

Daily Totals: 1,505 calories, 103g protein, 61g fat, 12g saturated fat, 152g carbohydrate, 33g fiber, 1,388mg sodium

To Make it 1,200 Calories: change A.M. snack to 1 medium orange plus omit yogurt and walnuts at P.M. snack.

To Make it 2,000 Calories: increase to 2 slices of sprouted wheat toast with 2 Tbsp. almond butter at breakfast, add ¼ cup dry-roasted unsalted almonds at A.M. snack plus add ½ cup cooked quinoa to dinner.

• 1 serving Muesli with Raspberries

• 1 medium apple
• 1 1/2 Tbsp. almond butter

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

• ¾ cup nonfat plain kefir
• 1 medium orange

• 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
• 1 oz. slice of whole-wheat baguette

Daily Totals: 1,520 calories, 75g protein, 57g fat, 12g saturated fat, 191g carbohydrate, 36g fiber, and 1,318mg sodium are included in one serving.

1,200 calories is achieved by:

replace the evening baguette with a cup of blueberries for the snack in the morning.

Add one serving of Jason Mraz’s avocado green smoothie to breakfast and 22 dry-roasted, unsalted almonds to the afternoon snack to make it 2,000 calories.

• 1 slice sprouted whole-wheat toast
• 1 Tbsp. almond butter
• 1 medium apple, sliced thin

Top toast with thinly sliced apple, if desired

• 1 large pear
• ¾ cup nonfat plain kefir

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

• 18 dry-roasted unsalted almonds

• 1 serving Lemon-Garlic Dump Chicken Thighs with Broccoli
• ⅔ cup cooked quinoa
• 1 serving Basic Green Salad with Vinaigrette

Daily Totals: 1,510 calories, 87 g of protein, 66 g of fat, 12 g of saturated fat, 156 g of carbohydrates, 32 g of fiber, and 1,400 mg of sodium.

To make it 1,200 calories, substitute 1 clementine for the pear during the morning snack, and reduce the amount of cooked quinoa at supper to 1/3 cup.

In order to add 2,000 calories:

Increase your morning meal to two slices of sprouted wheat toast with two tablespoons of almond butter, your afternoon snack to 25 almonds and one large banana, and your dinner salad to one-half an avocado, sliced.

• 1 serving Muesli with Raspberries

• ⅔ cup nonfat plain Greek yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

• 1 large pear

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 oz. slice of whole-wheat baguette
• 1 serving of Basic Green Salad with Vinaigrette

Meal-Prep Tip: Reserve two servings when preparing meals. On days 6 and 7, have One-Pot Lentil and Vegetable Soup with Parmesan for lunch.

Daily Totals: 1,519 calories, 74 g of protein, 54 g of fat, 12 g of saturated fat, 198 g of carbohydrate, 38 g of fiber, and 1,526 mg of sodium.

A basic green salad with vinaigrette for dinner and no walnuts for the morning snack and afternoon snack will bring the total to 1,200 calories.

Add one serving of Jason Mraz’s avocado green smoothie to breakfast and 22 dry-roasted, unsalted almonds to the afternoon snack to make it 2,000 calories.

• 1 slice sprouted whole-wheat toast
• 1 Tbsp. almond butter
• 1 medium apple, sliced thin

Top toast with thinly sliced apple, if desired

• ¼ dry-roasted unsalted almonds

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium orange

• ⅔ cup nonfat plain Greek yogurt
• 2 Tbsp. chopped walnuts
• ¼ cup blueberries

• 1 serving Spicy Shrimp, Vegetable & Couscous Bowls

Daily Totals: 1,520 calories, 80g of protein, 63g of fat, 7g of saturated fat, 173g of carbohydrate, 32g of fiber, and 955mg of sodium.

• 1,200 calories is achieved by:

Change the morning snack to 1 tiny pear and the afternoon snack to yogurt and walnuts-free.

• In order to add 2,000 calories:

Increase your breakfast to two slices of sprouted wheat toast with two tablespoons of almond butter, your morning snack to one medium banana, and your evening meal to one plate of cucumber and avocado salad.

• 1 serving Muesli with Raspberries

• 1 medium apple
• 1 1/2 Tbsp. almond butter

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium orange

• 1 cup nonfat plain Greek yogurt
• ¼ cup raspberries

• 1 serving Sweet Potato-Black Bean Tacos

1,514 calories, 72g protein, 50g fat, 9g saturated fat, 211g carbohydrate, 47g fiber, and 1,128mg sodium are included in the daily totals.

Remove the almond butter from the morning snack and swap the afternoon snack for ¼ cup of sliced cucumber to make it 1,200 calories.

Add one serving of Jason Mraz’s Avocado Green Smoothie to breakfast, two tablespoons of almond butter to your morning snack, and three tablespoons of chopped walnuts to your afternoon snack to make it 2,000 calories.