Manage your cholesterol with weekly meal plan that reduces need for statins
High cholesterol is a risk factor in the development of coronary heart disease - but healthy diet and lifestyle changes can help
People with high cholesterol who are at risk of needing statins might find this meal plan naturally reduces their levels. Cardiologists at Heart UK have devised a week-long meal plan that helps decrease high cholesterol and possibly reduce the need for statin medications.
Statins, which require a doctor's prescription, are effective in decreasing 'bad' cholesterol levels and helping minimise the risk of heart disease and stroke. Cholesterol is a fatty substance present in the blood and cells. It is essential for the body's proper functioning, but rising levels can heighten the risk of heart disease.
Cholesterol travels through your bloodstream via lipoproteins, which are composed of both fat and protein. There are two primary categories of lipoproteins: Low-density lipoprotein (LDL), often called 'bad' cholesterol, and high-density lipoprotein (HDL), commonly known as 'good' cholesterol.
Elevated cholesterol levels can result in plaque accumulation within the arteries. This condition, known as atherosclerosis, may give rise to various heart-related issues, such as blood clots, angina, coronary artery disease, and reduced blood circulation.
If your risk is relatively low, you probably won't need a statin unless your LDL levels exceed 190 mg/dL (4.92 mmol/L). On the other hand, if your risk is considerably high—like having had a previous heart attack—a statin may be advantageous, even if your cholesterol levels are within a normal range.
There isn't a miraculous fix for reducing cholesterol levels. You can't depend solely on a single food or dish to create an impact. For some people, medication may be the only necessary way to manage elevated cholesterol. On the other hand, others might find that lifestyle changes can effectively lower their cholesterol and possibly lessen their chances of requiring such treatments.
Although statins are frequently prescribed to control cholesterol levels, numerous alternative methods can effectively reduce cholesterol. The ideal treatment for elevated cholesterol depends on a variety of factors.
When considering medication, a physician will assess several elements, such as your family health history, the likelihood of heart disease, and your personal lifestyle habits. According to the NHS, if you are at risk of developing cardiovascular disease (CVD) soon, your doctor will typically suggest making lifestyle modifications to mitigate this risk before recommending statins.
Lifestyle adjustments that can help lower your cholesterol and decrease the risk of CVD include adopting a nutritious, well-rounded diet, engaging in regular physical activity, keeping a healthy weight, reducing alcohol consumption and quitting smoking.
If these strategies prove ineffective, statins might be suggested. The NHS website provides more information about the circumstances under which statins could be advised. Overall, preserving heart health requires consistently choosing heart-healthy foods and prioritising the overall quality of your nutrition.
Heart UK experts have put together a Seven-Day Meal Plan full of cholesterol-busting superfoods and recipes. The charity adds: "Try this 7-day meal plan, or use it as a guide to help manage your cholesterol while enjoying delicious, nutritious meals and snacks." Some of the main highlights of the meal plan include:
- Average 2000kcal a day
- At least 5-a-day
- Low in saturated fat
- Great source of fibre
- Keeps your salt intake down
- Your daily cholesterol-lowering dose of plant stanols
The meal plan is rich in plant stanol ester, which has been shown to lower cholesterol as part of a varied and healthy diet and lifestyle. Plant stanol esters come from plant stanols, which occur naturally in various plant-based foods such as nuts, seeds, and vegetable oils. Benacol, for instance, is a brand of food products that contains plant stanol ester.
Day one
Breakfast is peanut (or other nut) butter and banana on toast. This includes two slices of wholemeal toast topped with 2 tablespoons of peanut butter and 1 slice of banana, plus 1 bottle of Benecol raspberry yoghurt drink.
Lunch is tuna and sweetcorn jacket potato. This requires 1 large jacket potato topped with 1 small can tuna in water (drained) mixed with 3 tbsp sweetcorn, 3 sliced spring onions,1 tbsp light mayo, lemon juice and zest, and black pepper. Serve with salad.
Dinner is roasted Mediterranean vegetables with couscous. This involves chopping and roasting a handful of cherry tomatoes, ½ red onions, ½ red and green peppers, ½ courgettes, ½ small aubergines, and garlic to taste with 1 tbsp olive oil. Mix with 200g prepared couscous(made with reduced-salt vegetable stock), ½ large cans of chickpeas in water (drained), lemon zest and juice, fresh herbs, and black pepper.
Day two
Breakfast is a fruit, nut, and oat breakfast bowl: You need fruit salad made from 1 satsuma (segmented), 1 chopped apple, and 1 slice cantaloupe melon topped with 150g low-fat plain yoghurt, 4 tbsp toasted oats, and 30g mixed nuts.
Lunch is l entil soup and roll: This recipe calls for 1 serving of Red Lentil Dhal Soup with Indian Spiced Broccoli, 1 large wholemeal roll topped with 2 tsp Benecol Light Spread, and 2 handfuls (around 16) grapes.
Dinner is Beef and barley stew: Put 120g lean beef, 50g pearl barley, 1 sliced carrot, ½sliced leek, 1 sliced small onion, crushed garlic to taste, black pepper, a bay leaf, and enough reduced-salt stock to cover in a small ovenproof dish. Cover and place in a preheated oven until cooked through. Serve with 220g potato mashed with 2 tspBenecol Light Spread and steamed green beans.
Day three
Breakfast is banana bran flakes: 6 tbsp bran flakes with semi-skimmed milk and 1 sliced banana. Plus 1 pot of Benecol strawberry yoghurt.
Lunch is chicken pasta, pesto, and sweetcorn salad: The salad is made from 200g cooked wholewheat pasta, 1 small cooked skinless chicken breast (sliced), 1 chopped tomato, ½ thinly sliced red onion, 3 tbsp sweetcorn, 2 tbsp red or green pesto.
Dinner is tofu/Quorn, vegetable, and cashew nut stir fry: Fry 150g tofu or Quornchunks in 1 tbsp vegetable oil with crushed garlic, grated fresh ginger and finely chopped chilli to taste, and ½ pack stir-fry veg. Add 1 pack of wok-ready wholewheat noodles, 2 tsp reduced-salt soy sauce and 2 tbsp toasted unsalted cashew nuts and heat through.
Day four
Breakfast is an oat pot: 1 serving of Overnight oats. Plus 1 cappuccino made with 200mlunsweetened fortified soya drink or low-fat milk.
Lunch is Italian sardines on toast: two thick slices of wholemeal toast rubbed with garlic and topped with two sliced tomatoes, 120g can sardines in olive oil (drained), ½ sliced red onion, lemon zest, and basil, drizzled with 2 tablespoons of the oil from the can, plus 1 satsuma.
Dinner is veggie chilli: Fry ½ sliced onion, ½ chopped red and green pepper, and crushed garlic and finely chopped chilli to taste in 1 tbsp vegetable oil until softened. Add 150g meat-free mince and cookthrough. Add ½ large can kidney beans in water (drained), ½ can chopped tomatoes, 1 tbsp tomato puree and 200ml reduced salt vegetable stock. Simmer until thickened and serve with 200g cooked brown rice.
Day five
Breakfast is poached egg and avocado on toast: 1 toasted wholegrain bagel or a thick slice of wholemeal bread with ½ mashed avocado,1 poached egg and a handful of sliced cherry tomatoes. Plus 1 bottle of Benecol peach and apricot yoghurt drink.
Lunch is hummus, beetroot, carrot, and pepper wrap: one wholemeal wrap filled with 3 tbsp reduced-fat hummus, one small sliced cooked beetroot, ½ sliced red and green pepper, one grated carrot, and a handful of rocket. Plus, one apple.
Dinner is fish and chips: Cut 1 large potato into wedges, toss with 1 tbsp vegetable oil, and bake until cooked through. Bake 1 chunky white haddock fillet. Serve the wedges and fish with 3 tbsp peas. Plus 2 handfuls raspberries (defrosted if frozen) layered in a glass with 150g plain low-fat yoghurt and topped with 1 tsp mixed nuts.
Day six
Breakfast is blueberry and almond porridge: A bowl of porridge made from 4 tbsp oats and 275ml unsweetened fortified soya drink or low-fat milk topped with 2 handfuls blueberries and 2 tbsp chopped almonds, plus 1 bottle of Benecol blueberry yoghurt. drink.
Lunch is cheat’s veggie pizza: Spread 1 plain flatbread with 2 tbsp red pesto and top with ½ slices of red onion, a handful of sliced mushrooms, ½ slices of red pepper, 3 tbsp sweetcorn, and 30g of grated mozzarella cheese. Bake until the cheese melts. Serve with salad.
Dinner is fish pie: 1 serving of Creamy Salmon and Potato Bake served with 3 tbsp peas and steamed broccoli. Plus 1 apple.
Day seven
Breakfast is egg, beans , and mushrooms on toast: 1 scrambled egg with ½ large cans of reduced-sugar, reduced-salt baked beans and 1 handful of sliced mushrooms fried in 1 tsp vegetable oil, served on 2 slices wholemeal toast with 2 tsp low-fat olive oil spread.
Lunch is Greek salad: It's made from ¼ chopped cucumbers, ½ chopped green peppers,2 chopped tomatoes, ½ finely sliced red onions, 50g reduced-fat feta cheese(crumbled), ½ large can chickpeas (drained),1 tbsp olive oil, and white wine vinegar. Serve with 1 wholemeal pitta and 2 handfuls of blueberries.
Dinner is roast chicken: three slices of skinless roast chicken breast, three roast potatoes (roasted in vegetable oil), one small stuffing ball, steamed broccoli, carrots and cabbage, and gravy, plus one pot of Benecol peach yoghurt.
Drinks
Heart UK says: "Stay hydrated. Drink six to eight cups or glasses a day. Water, unsweetened herbal and fruit infusions, tea/coffee with lower-fat milk, 'no-added sugar', or 'sugar-free' drinks all count."
Snacks
- Avo oatcakes: 3 oatcakes topped with ½ avocado.
- Cheese and crackers: Four rye crackers with 100g reduced-fat cottage cheese, one tomato, and sliced cucumber. Plus, a latte with 200ml unsweetened fortified soya drink or low-fat milk.
- Tzatziki with pitta and peppers: Tzatziki is made from 150g of low-fat plain yoghurt mixed with crushed garlic, lemon juice, grated cucumber, and chopped mint to taste, with ½ sliced red pepper and 1 whole-meal pitta.
- Jam scone: 1 fruit scone with 2 tsp Benecol Light Spread and 2 tsp reduced sugar jam, plus 2 handfuls of raspberries (defrosted if frozen).
- 3 oatcakes: topped with 100g reduced-fat cottage cheese and 1 banana.
- Egg pitta and melon: One wholemeal pitta filled with one sliced tomato and one boiled egg mashed with two tablespoons of light mayo, plus one slice of cantaloupe melon.
- Chocolate treats: 3 heaped tsp drinking chocolate mixed with 200ml warmed unsweetened soya drink or low-fat milk and 2 chocolate-coated oat biscuits.
Important considerations
Before making significant changes to your diet, or if you have specific dietary needs, always speak to your healthcare professional to ensure this plan is appropriate for you. The meals and portion sizes in this plan are designed for one person. If you are cooking for more than one, adjust portion sizes accordingly.
While there is no one-size-fits-all, and everyone’s goals are different, this plan shows one way of meeting the dietary recommendations for managing your cholesterol. This plan includes foods fortified with plant stanols and, as such, is not suitable for pregnant or breastfeeding women
This meal plan is based on an average woman’s requirements and provides an idea of a week’s worth of meals and snacks. It is not intended to be followed in the long term. If you need more tailored support, talk to your doctor, who can advise or refer you to see a registered dietitian.