Nutrivals Blog Detailed Diet Plan to Lower Cholesterol and Optimize Lipid Profile

Detailed Diet Plan to Lower Cholesterol and Optimize Lipid Profile

Published: 2024-09-28

General indications

### General guidelines One of the most effective approaches to treating high cholesterol is dietary modification. General dietary guidelines that can help reduce plasma cholesterol and improve a patient's lipid profile include a series of dietary changes and thoughtful choices. This section will provide an overview of key recommendations and present an example of a typical diet for a 50-year-old, sedentary, overweight man with high cholesterol. First, it is essential to reduce the intake of saturated and trans fats. These fats, found mainly in animal foods such as red meat, butter and full-fat cheese, can increase levels of LDL cholesterol (known as "bad cholesterol"). Therefore, it is advisable to replace them with unsaturated fats, which are found in foods such as olive oil, avocado, nuts and fish. In particular, fatty fish such as salmon, sardines and tuna are rich in omega-3 fatty acids, which can help reduce blood triglyceride levels. Another crucial aspect is increasing the intake of dietary fiber. Fiber, especially soluble fiber, has been shown to be effective in lowering LDL cholesterol. Foods rich in soluble fiber include oats, legumes, fruits (such as apples and pears), and vegetables (such as carrots and broccoli). Consuming at least 25 to 30 grams of fiber per day is an ideal goal. Avoiding refined sugars and simple carbohydrates is also important. These foods can contribute to the accumulation of body fat and increased blood triglyceride levels. Opting for complex carbohydrates, such as whole grains, legumes, and non-starchy vegetables, will provide sustainable energy without negatively impacting cholesterol levels. Incorporating phytosterols into your diet can be a beneficial addition. Phytosterols are natural compounds found in small amounts in many plant foods and are also available as additives in some fortified food products. Research has shown that phytosterols may help reduce the absorption of cholesterol in the gut, thereby helping to reduce LDL cholesterol levels. Here is a sample diet for a 50-year-old, sedentary, overweight man with high cholesterol: **Breakfast:** - A cup of oatmeal made with skim milk, enriched with a handful of berries and a teaspoon of ground flaxseed. - A cup of unsweetened green tea. **Mid-morning snack:** - An apple. - A handful of almonds (about 15-20). **Lunch:** - Mixed salad with fresh vegetables (lettuce, spinach, tomatoes, cucumbers, carrots) dressed with olive oil and balsamic vinegar. - A portion of grilled chicken breast. - A slice of whole wheat bread. **Afternoon snack:** - A small plain low-fat yogurt with a tablespoon of chia seeds. **Dinner:** - Baked salmon fillet with herbs. - A generous portion of steamed broccoli. - A small portion of brown rice. **Evening snack (if necessary):** - A pear or a handful of walnuts. In addition to these dietary recommendations, it is essential to remember the importance of regular physical activity and constant medical monitoring. Even small changes in lifestyle can have a significant impact on cardiovascular health and effectively contribute to the management of high cholesterol.

Example diet for high cholesterol

A well-structured diet is essential to manage high cholesterol and help improve heart health. In this section, a low-calorie diet of 1375 kcal per day is presented, divided into breakfast, snacks, lunch and dinner, with particular attention to choosing foods rich in essential nutrients and low in saturated fat. This diet is designed to provide a balance of carbohydrates, proteins and healthy fats, including foods that can help reduce blood cholesterol levels. ### Breakfast Breakfast should be nutritious and balanced to give you the energy you need for the day. An ideal example could include: - **Oat porridge (40g):** Oats are rich in beta-glucans, which help reduce cholesterol. Energy: 150 kcal. - **Skimmed milk (200ml):** A source of calcium and protein with little fat. Energy: 70 kcal. - **Blueberries (100g):** Rich in antioxidants and fibre. Energy: 57 kcal. Total breakfast: 277 kcal. ### Mid-morning snack It is important to keep your metabolism active and prevent glycemic spikes with a light snack such as: - **Low-fat yogurt (150g):** Source of protein and probiotics. Energy: 90 kcal. - **Almonds (10g, approximately 8 units):** Rich in monounsaturated fatty acids that promote heart health. Energy: 60 kcal. Total snack: 150 kcal. ### Lunch Lunch should be balanced to provide energy without exceeding calories: - **Grilled chicken breast (100g):** Excellent source of lean protein. Energy: 110 kcal. - **Mixed salad (150g) with tomatoes (50g), cucumbers (50g), carrots (50g) and 1 teaspoon of extra virgin olive oil (5ml):** Rich in fiber and essential nutrients. Energy: 120 kcal. - **Wholemeal bread (50g):** Good source of complex carbohydrates and fibre. Energy: 130 kcal. Total lunch: 360 kcal. ### Afternoon snack A light snack allows you to get to dinner without excessive hunger: - **An apple (150g):** Rich in fibre and vitamins. Energy: 72 kcal. - **Walnuts (10g, about 4 units):** Contain healthy fats that support heart health. Energy: 65 kcal. Total snack: 137 kcal. ### Dinner Dinner should be light but nutritious, contributing to a restful sleep: - **Steamed salmon fillet (100g):** Rich in omega-3 fatty acids which help reduce cholesterol. Energy: 206 kcal. - **Steamed broccoli (150g):** Provides fibre and essential vitamins. Energy: 45 kcal. - **Brown rice (50g):** A source of complex carbohydrates that promote a gradual release of energy. Energy: 170 kcal. Total dinner: 421 kcal. This diet not only helps manage high cholesterol but also maintains a controlled calorie intake, promoting general well-being. The importance of maintaining a varied and balanced diet cannot be stressed enough: each meal helps to provide a full range of nutrients needed by the body. However, it is recommended to consult a nutritionist before starting any diet, to adapt it to the specific and personalized needs of each individual.

Day 1

**Day 1: Low-Calorie Diet for High Cholesterol Detail** The first day of a low-calorie diet designed to reduce high cholesterol should emphasize foods that are high in fiber, low in saturated fat, and contain healthy unsaturated fats. The goal is to lower LDL ("bad") cholesterol while providing the body with essential nutrients to function properly. Below is a detailed example of meals with their calories. **Breakfast:** - **Oatmeal porridge (200 kcal):** 50 grams of whole oats cooked in 150 ml of skimmed milk (80 kcal) and 1 tablespoon of chia seeds (69 kcal). - **Berries (40 kcal):** 100 grams of fresh berries (blueberries, raspberries, and strawberries, which contain fiber and antioxidants). - **Green tea (2 kcal):** Sugar-free, rich in antioxidants that help fight the oxidation of LDL cholesterol. Total breakfast: 312 kcal **Mid-morning snack:** - **An apple (95 kcal):** Rich in pectin, a soluble fiber that helps reduce cholesterol. Total snack: 95 kcal **Lunch:** - **Spinach and quinoa salad (350 kcal):** 50 grams of cooked quinoa (120 kcal), 100 grams of fresh spinach (23 kcal), ½ avocado (120 kcal), cherry tomatoes (20 kcal), cucumber (16 kcal), carrot (25 kcal), lemon juice and a tablespoon of extra virgin olive oil (46 kcal). This combination provides fiber, unsaturated fats and phytosterols, useful for lowering cholesterol. - **A slice of wholemeal bread (70 kcal):** Rich in fiber that helps with digestion and lower cholesterol. Total lunch: 420 kcal **Afternoon snack:** - **Low fat yogurt with walnuts (110 kcal):** 100 grams of low fat yogurt (55 kcal) with 10 grams of chopped walnuts (55 kcal) for a supply of protein and unsaturated fats. Total snack: 110 kcal **Dinner:** - **Baked salmon fillet (180 kcal):** 150 grams of salmon, rich in omega-3 fatty acids. - **Steamed vegetables (150 kcal):** A mix of broccoli, courgettes and carrots. Vegetables are rich in fibre and essential micronutrients. - **Baked sweet potatoes (100 kcal):** 100 grams of sweet potatoes, a good source of fibre and vitamins. Total dinner: 430 kcal **Evening snack:** - **A kiwi (42 kcal):** Rich in vitamin C and fibre, useful for aiding digestion and reducing cholesterol. Snack Total: 42 kcal **Daily Total: 1409 kcal** This balanced diet for the first day offers variety in meals, paying attention to the caloric intake and the necessary macronutrients. It is important, associated with the diet, to also maintain good hydration by drinking at least 2 liters of water during the day. This example provides a basis to start from, but it is always advisable to consult a nutritionist to adapt the diet to your individual characteristics.

Day 2

### Day 2 The second day of our cholesterol-lowering diet is designed to provide a balanced supply of nutrients, while keeping saturated fat and cholesterol levels low. Here is the menu breakdown for day 2, including breakfast, mid-morning snack, lunch, afternoon snack and dinner, along with their nutritional values. **Breakfast:** - **Oat Porridge with Berries and Chia Seeds:** - 50g whole oats (200kcal, 5g protein, 3.5g fat, 30g carbs, 4g fibre) - 200ml unsweetened almond milk (30kcal, 1g protein, 2.5g fat, 1g carbs, 1g fibre) - 100g mixed berries (40kcal, 1g protein, 0g fat, 10g carbs, 3g fibre) - 1 tbsp chia seeds (60kcal, 2g protein, 4g fat, 4g carbs, 4g fibre) - Total nutritional values: 330kcal, 9g protein, 10g fat, 45g carbs, 12g fibre **Mid-morning snack:** - **1 Apple and 10 Almonds:** - 1 medium apple (95 kcal, 0.5g protein, 0.3g fat, 25g carbs, 4g fiber) - 10 almonds (70 kcal, 2.5g protein, 6g fat, 2g carbs, 1.5g fiber) - Total nutritional values: 165 kcal, 3g protein, 6.3g fat, 27g carbs, 5.5g fiber **Lunch:** - **Quinoa Salad with Grilled Vegetables and Hummus:** - 80g cooked quinoa (120 kcal, 4g protein, 2g fat, 21g carbs, 3g fiber) - 150g grilled vegetables (zucchini, peppers, aubergines) (50 kcal, 2g protein, 0.5g fat, 10g carbs, 4g fiber) - 2 tablespoons hummus (60 kcal, 2g protein, 4.5g fat, 5g carbs, 2g fiber) - Total nutritional values: 230 kcal, 8g protein, 7g fat, 36g carbohydrates, 9g fiber **Snack:** - **Low Fat Yogurt with Flax Seeds and Honey:** - 150g low fat yogurt (70 kcal, 5g protein, 0g fat, 10g carbohydrates, 0g fiber) - 1 tablespoon ground flax seeds (37 kcal, 2g protein, 3g fat, 2g carbohydrates, 2g fiber) - 1 teaspoon honey (15 kcal, 0g protein, 0g fat, 4g carbohydrates, 0g fiber) - Total nutritional values: 122 kcal, 7g protein, 3g fat, 16g carbohydrates, 2g fiber **Dinner:** - **Baked Salmon Fillet with Spinach and Sweet Potato Side Dish:** - 150g salmon fillet (240 kcal, 22g protein, 13g fat, 0g carbs, 0g fibre) - 200g sautéed spinach (50 kcal, 6g protein, 1g fat, 8g carbs, 6g fibre) - 150g roasted sweet potatoes (130 kcal, 2g protein, 0.5g fat, 31g carbs, 4g fibre) - Total nutritional values: 420 kcal, 30g protein, 14.5g fat, 39g carbs, 10g fibre **Summary of nutritional values for the day:** - Total calories: 1267 kcal - Total protein: 57g - Total fat: 36.8g - Total carbs: 163g - Total fibre: 38.5g This menu is balanced to help you lower your cholesterol, thanks to the high fibre content, lean protein and healthy fats. The dishes are delicious and varied, keeping your palate satisfied without compromising your health.

Day 3

### Day 3 Welcome to day 3 of our cholesterol-lowering diet! Today, we’ll focus on foods that are high in fiber, good fats, and antioxidants, which are crucial for heart health. Here’s a detailed menu that includes nutritional information for each meal. **Breakfast:** - **Oatmeal porridge with berries and nuts** - 50g wholegrain oats (calories: 190, fibre: 8g, fat: 3g) - 150ml skimmed milk or unsweetened almond milk (calories: 40, fat: 2g) - 30g fresh raspberries (calories: 10, fibre: 2g) - 30g fresh blueberries (calories: 15, fibre: 1g) - 15g chopped walnuts (calories: 90, fat: 9g) - 1 tsp honey (calories: 20) - **Total Calories:** 365kcal - **Total Fat:** 14g - **Total Fibre:** 11g **Morning Snack:** - **Greek yoghurt with chia seeds and flax seeds** - 170g unsweetened Greek yogurt (calories: 100, fat: 0g) - 1 tbsp chia seeds (calories: 60, fibre: 5g, fat: 4g) - 1 tbsp flax seeds (calories: 55, fibre: 3g, fat: 4g) - **Total Calories:** 215 kcal - **Total Fat:** 8g - **Total Fibre:** 8g **Lunch:** - **Quinoa Salad with Vegetables and Black Beans** - 100g cooked quinoa (calories: 120, fibre: 3g, fat: 2g) - 100g cooked black beans (calories: 85, fibre: 7g, fat: 0g) - 50g bell peppers (calories: 15, fibre: 1g, fat: 0g) - 50g tomatoes cherry tomato (calories: 10, fibre: 1g, fat: 0g) - 50g cucumber (calories: 8, fibre: 1g, fat: 0g) - 1 tablespoon extra virgin olive oil (calories: 120, fat: 14g) - Juice of half a lemon and spices to taste (calories: 5) - **Total Calories:** 363 kcal - **Total Fat:** 16g - **Total Fiber:** 13g **Afternoon Snack:** - **An apple with 1 tablespoon almond butter** - 1 medium apple (calories: 95, fibre: 4g, fat: 0g) - 1 tablespoon almond butter (calories: 90, fat: 8g) - **Total Calories:** 185 kcal - **Total Fat:** 8g - **Total Fiber:** 4g **Dinner:** - **Baked salmon with asparagus and sweet potatoes** - 150g salmon fillet (calories: 285, fat: 20g, saturated fat: 4g) - 200g asparagus (calories: 40, fibre: 4g, fat: 0g) - 150g sweet potatoes (calories: 135, fibre: 4g, fat: 0g) - 1 tablespoon extra virgin olive oil (calories: 120, fat: 14g) - **Total Calories:** 580 kcal - **Total Fat:** 34g - **Total Fibre:** 8g **Dessert:** - **Fresh fruit and a square of dark chocolate** - 100g strawberries (calories: 30, fibre: 2g, fat: 0g) - 20g dark chocolate (70% cocoa) (calories: 120, fiber: 2g, fat: 9g) - **Total Calories:** 150 kcal - **Total Fat:** 9g - **Total Fiber:** 4g ### Daily Totals: - **Calories:** 1858 kcal - **Total Fat:** 89g - **Total Fiber:** 48g This menu is designed to offer a balanced intake of nutrients, favoring a low content of saturated fats and a rich presence of fiber, crucial for reducing cholesterol. Enjoy your meal and see you next day of our diet!

Day 4

### Day 4: Cholesterol-lowering diet day 4 menu breakdown Day 4 of our cholesterol-lowering diet is designed to provide a balanced nutrient intake, reducing saturated fat and cholesterol, and increasing fiber, antioxidants, and unsaturated fats. Here is a detailed overview of all the meals on Day 4, with their nutritional values. **Breakfast:** - **Antioxidant Smoothie:** - 200ml unsweetened almond milk - 1 banana - 100g berries (blueberries, raspberries, strawberries) - 1 tbsp ground flaxseed - 1 tbsp almond butter - **Nutritional Facts:** 350 kcal, 8g protein, 17g fat, 55g carbohydrates, 12g fiber. **Morning Snack:** - **Apple with a tablespoon of natural peanut butter:** - 1 medium apple - 1 tablespoon peanut butter - **Nutritional Facts:** 185 kcal, 3 g protein, 10 g fat, 22 g carbohydrates, 4 g fiber. **Lunch:** - **Quinoa and Vegetable Salad:** - 100 g cooked quinoa - 200 g mixed vegetables (tomatoes, cucumbers, peppers, carrots, rocket) - 1 sliced avocado - Juice of half a lemon - 1 tablespoon extra virgin olive oil - **Nutritional Facts:** 450 kcal, 10 g protein, 22 g fat, 45 g carbohydrates, 15 g fiber. **Afternoon Snack:** - **Greek Yogurt with Walnuts and Honey:** - 150g low-fat Greek yogurt - 15g walnuts - 1 teaspoon honey - **Nutritional Values:** 210 kcal, 12g protein, 10g fat, 18g carbohydrates, 2g fiber. **Dinner:** - **Baked Salmon with Steamed Vegetables:** - 150g salmon - 200g steamed broccoli - 200g roasted sweet potatoes with olive oil and spices - Lemon juice - Herbs to taste (rosemary, thyme) - **Nutritional Values:** 550 kcal, 35g protein, 22g fat, 45g carbohydrates, 10g fiber. **Evening Snack:** - **Green tea and a handful of almonds:** - 1 cup of green tea - 20 g of almonds - **Nutrition Values:** 180 kcal, 4 g of protein, 14 g of fat, 5 g of carbohydrates, 4 g of fiber. **Total Day:** - **Total Nutrition Values:** Approximately 1925 kcal, 72 g of protein, 95 g of fat, 190 g of carbohydrates, 47 g of fiber. These meals not only aim to reduce cholesterol, but also offer an adequate amount of essential nutrients, vitamins and antioxidants, contributing to overall well-being. Soluble fiber, found in quinoa, berries and apple, helps reduce LDL cholesterol levels, while salmon provides omega-3 fatty acids, which are known for their cardiovascular benefits. Additionally, regular consumption of avocado, walnuts and flaxseeds provide healthy fats that further support the heart and reduce inflammation.

Day 5

**Day 5 of the Cholesterol-Reducing Diet: A Detailed Menu with Nutrition Facts** Day 5 of the cholesterol-reducing diet is an opportunity to explore new healthy flavors and maintain optimal nutritional balance. Each meal is carefully planned to ensure an adequate intake of essential nutrients and support cardiovascular health. Here is the menu for day 5, complete with nutritional details for each meal. **Breakfast:** 1. **Oatmeal and Apple Porridge**: 50g whole oats, 200ml skimmed milk, one diced apple, one teaspoon cinnamon. - *Nutritional Facts*: 300 kcal, 5g fat (of which 1g saturated), 55g carbohydrates (of which 10g sugars), 8g fiber, 10g protein. 2. **Green Tea**: unsweetened. - *Nutritional Values*: 0 kcal, 0g fat, 0g carbohydrates, 0g fiber, 0g protein. **Morning Snack:** 1. **Greek Yogurt with Berries**: 150g low-fat Greek yogurt, 50g mixed berries. - *Nutritional Values*: 125 kcal, 2g fat (of which 1g saturated), 15g carbohydrates (of which 10g sugars), 2g fiber, 10g protein. **Lunch:** 1. **Quinoa and Avocado Salad**: 100g cooked quinoa, half an avocado sliced, 100g cherry tomatoes, 50g cooked chickpeas, 1 tablespoon extra virgin olive oil, juice of half a lemon, salt and pepper to taste - *Nutritional Values*: 450 kcal, 20g fat (of which 3g saturated), 50g carbohydrates (of which 5g sugars), 10g fiber, 12g protein. 2. **Water**: at least 300ml. **Afternoon Snack:** 1. **Almonds**: 20g unsalted almonds. - *Nutritional Values*: 120 kcal, 10g fat (of which 1g saturated), 5g carbohydrates (of which 1g sugars), 3g fiber, 4g protein. **Dinner:** 1. **Grilled Salmon with Asparagus**: 150g salmon fillet, 200g asparagus, a tablespoon of extra virgin olive oil, lemon juice, aromatic herbs. - *Nutritional Values*: 400 kcal, 25g fat (of which 4g saturated), 10g carbohydrates (of which 2g sugars), 6g fiber, 30g protein. 2. **Mixed Salad**: 50g lettuce, 50g cucumbers, 50g carrots, a tablespoon of extra virgin olive oil, balsamic vinegar. - *Nutritional Values*: 100 kcal, 7g fat (of which 1g saturated), 8g carbohydrates (of which 5g sugars), 2g fiber, 2g protein. **Dessert:** 1. **Fruit Salad**: 150g mixed fruit (such as kiwi, strawberries, oranges). - *Nutritional Values*: 90 kcal, 0g fat, 22g carbohydrates (of which 18g sugars), 4g fibre, 1g protein. **Total Nutritional Values for Day 5:** - *Calories*: approximately 1585 kcal - *Fat*: approximately 69g (of which saturated fat: 10g) - *Carbohydrates*: approximately 165g (of which sugars: 51g) - *Fiber*: approximately 35g - *Protein*: approximately 59g Each meal is designed to help reduce LDL cholesterol (the so-called “bad cholesterol”) and increase HDL cholesterol (the “good cholesterol”), thanks to the use of ingredients rich in fiber, healthy fats and antioxidants. To achieve the best results, it is essential to follow the diet consistently and combine it with adequate physical activity, maintaining a healthy lifestyle.

Day 6

**Day 6: Cholesterol Reduction Diet Day 6 Menu Detail** Day 6 of the Cholesterol Reduction Diet is designed to provide you with an optimal combination of nutrients that can help you maintain healthy cholesterol levels. The goal is to maintain a balance of complex carbohydrates, lean protein, good fats, and plenty of fiber. Here is the daily menu detail, including nutritional values for each meal. **Breakfast** - **Oatmeal porridge with fresh fruit:** - 50g oats - 200ml skimmed milk or almond milk - 1 tsp chia seeds - ½ banana, sliced - ½ cup berries - Nutritional values: 280 calories, 8g protein, 45g carbs, 7g fat (1g saturated), 8g fibre **Mid-morning snack** - **Nuts and seeds mix:** - 10 almonds - 1 tbsp sunflower seeds - Nutritional values: 150 calories, 5g protein, 6g carbs, 13g fat (1g saturated), 3g fibre **Lunch** - **Quinoa and vegetable salad:** - 100g cooked quinoa - 1 cup fresh spinach - ½ red pepper, diced - ½ cup sliced cucumber - ¼ cup cooked chickpeas - 1 tablespoon extra virgin olive oil - Juice of half a lemon for drizzling - Nutritional values: 400 calories, 12g protein, 50g carbohydrates, 18g fat (2g saturated), 10g fibre **Afternoon snack** - **Green smoothie:** - 1 cup fresh spinach - 1 green apple - 1 teaspoon flax seeds - 200ml water or plant-based milk - Nutritional values: 180 calories, 3g protein, 45g carbohydrates, 3g fat (0g saturated), 4g fibre **Dinner** - **Baked salmon fillet with steamed vegetables:** - 150g salmon - 1 cup steamed broccoli - 1 cup steamed carrots - 1 tablespoon olive oil for drizzling - Herbs to taste - Nutritional values: 550 calories, 35g protein, 20g carbohydrates, 35g fat (6g saturated), 10g fiber **After Dinner** - **One Pear:** - Nutrition Facts: 100 calories, 1g protein, 27g carbs, 0g fat (0g saturated), 6g fiber Your nutritional total for the day is around 1660 calories, 64g protein, 193g carbs and 76g fat (10g saturated) with 41g fiber. This menu is packed with foods that help lower LDL (bad) cholesterol with soluble fiber, monounsaturated and polyunsaturated fats, and phytosterols. It is also designed to keep your saturated fat and dietary cholesterol levels low while supporting your energy needs and promoting overall well-being.

Day 7

Sure! Here is a possible text for the "Day 7" section of your article: --- **Day 7** The seventh day of the cholesterol-lowering diet is designed to provide a variety of balanced nutrients that contribute to good heart health. Each meal has been carefully planned to ensure you get foods rich in fiber, healthy fats, and essential vitamins and minerals. Here is the menu detail: **Breakfast:** - **Oatmeal porridge with berries and walnuts** - **Ingredients**: - 50g of oat flakes - 200ml of skimmed milk or vegetable drink without added sugar - 50g of fresh berries (blueberries, raspberries, strawberries) - 10g of chopped walnuts - A teaspoon of ground flax seeds - **Nutritional values**: - Calories: 340 kcal - Fat: 9g (of which saturated: 1g) - Carbohydrates: 50g - Fiber: 7g - Protein: 10g **Morning snack:** - **Greek yogurt with honey and chia seeds** - **Ingredients**: - 150g of fat-free Greek yogurt - A teaspoon of honey - A tablespoon of chia seeds - **Nutritional values**: - Calories: 180 kcal - Fat: 5g (of which saturated: 0g) - Carbohydrates: 18g - Fibre: 6g - Protein: 10g **Lunch:** - **Baked salmon fillet with quinoa and steamed vegetables** - **Ingredients**: - 150g salmon fillet - 50g quinoa (raw weight) - A mix of steamed vegetables (broccoli, carrots, courgettes) - A tablespoon of extra virgin olive oil - Lemon juice, granulated garlic, black pepper - **Nutritional values**: - Calories: 462 kcal - Fat: 25g (of which saturated: 4g) - Carbohydrates: 30g - Fibre: 8g - Protein: 35g **Afternoon snack:** - **An apple with 20g almonds** - **Ingredients**: - A medium-sized apple - 20g raw almonds - **Nutritional values**: - Calories: 220 kcal - Fat: 10g (of which saturated: 0.5g) - Carbohydrates: 30g - Fiber: 6g - Protein: 4g **Dinner:** - **Legume and spinach soup with wholemeal bread** - **Ingredients**: - 200g of mixed legumes (lentils, beans, chickpeas) - 100g of fresh spinach - 1 carrot, 1 stick of celery, 1 onion - 1 litre of low-sodium vegetable broth - 2 slices of wholemeal bread - A teaspoon of extra virgin olive oil - **Nutritional values**: - Calories: 380 kcal - Fat: 8g (of which saturated: 1g) - Carbohydrates: 60g - Fiber: 15g - Protein: 20g **Evening snack (optional):** - **A kiwi and a cup of green tea** - **Ingredients**: - A medium-sized kiwi - A cup of green tea (without sugar) - **Nutritional values**: - Calories: 60 kcal - Fat: 0g (of which saturated: 0g) - Carbohydrates: 15g - Fiber: 3g - Protein: 1g By following this diet, the seventh day will be balanced and tasty, ensuring a significant contribution to the reduction of cholesterol through the intake of fiber, unsaturated fats and micronutrients essential for cardiovascular health. ---

Final considerations

Final Thoughts Addressing high cholesterol requires a holistic and well-balanced approach. A balanced diet is a key part of this journey, but it is not the only element to consider. Dietary supplements can be a valuable support for those seeking to further reduce blood cholesterol levels. However, it is essential to use them carefully and under the supervision of a health professional, such as a doctor or dietitian. Supplements that can be combined with the diet to achieve further cholesterol reduction are listed in another article, but it is useful to know that these products can range from soluble fibers, such as glucomannan, to phytosterols, to omega-3s found in fish oils. Some supplements based on garlic, berberine and policosanol have shown promising results in clinical studies, helping to reduce lipid levels and improving overall cardiovascular health. However, we must not fall into the trap of considering supplements as a panacea. They should be used as an integral and complementary part of a well-structured dietary strategy. For example, adopting a diet rich in fruits, vegetables, legumes, whole grains and fatty fish is already a powerful weapon against high cholesterol. The strategic addition of supplements can enhance these effects, but should not replace good eating habits and a healthy lifestyle. Furthermore, supplements are not free of side effects and can interfere with other medications or health conditions. Therefore, it is essential to consult a health professional before starting any supplement regimen. This allows the approach to be personalized, adapting it to the specific needs and conditions of each individual, thus ensuring greater effectiveness and safety. In summary, while diet is the cornerstone of managing high cholesterol, supplements can play a significant supporting role. Properly informed and adopting an integrated and supervised approach can maximize the benefits, helping to achieve and maintain healthy cholesterol levels and promoting long-term well-being. For more details on the specific supplements that can be usefully combined with diet, we invite you to consult the article dedicated to this topic, where you will find more in-depth information and practical advice.