7-Day Low Cholesterol Diet Plan for Women: A Heart-Healthy Guide

Cholesterol becomes a topic of conversation with age as doctors, friends, and family warn us of the dangers of rising levels.

However, the specifics are brushed over with little word of how the changes of LDL (bad cholesterol) and HDL (good cholesterol) become more relevant with age, especially post-menopause.

Fortunately, changes in cholesterol can be prevented through diet, offering support without risking the side effects that come from medication.

In this article, we discuss the 7-day low-cholesterol diet plan for women. We cover why cholesterol matters after 40, common mistakes in cholesterol rise, and how to maintain normal levels long-term.

Why Cholesterol Management Matters More After 40

Cholesterol levels matter more after 40 as high levels of LDL increase the risk of cardiovascular disease.

Evidence shows that cholesterol serves many biological functions, acting as a precursor for bile, and contributing to vitamin D and steroid synthesis while helping to preserve cell membrane rigidity and fluidity.

For women, these functions are vital, providing hormones such as estrogen, progesterone, cortisol, and bile for digestion, and vitamin D for strong bones.

However, cholesterol must be balanced to maintain these systems and avoid negative health outcomes.

Studies show that cholesterol levels increase for both sexes, however, men experience an increase 10 years earlier than women, while women's levels do not significantly rise until after menopause.

This is because estrogen helps regulate cholesterol and when it declines. From here LDL increase, causing plaque build up which can impact blood flow leading to atherosclerosis, heart disease and stroke.

Fortunately, reducing trans and saturated fats can lower LDL, while eating healthy fats, fiber, and antioxidants can increase HDL. Combined, this will clear plaque build up, reducing the risk of heart disease.

Your 7-Day Low Cholesterol Diet Plan

The following low-cholesterol diet plan contains four meals each day. Each meal is created using nutrient-dense whole foods specifically selected to lower LDL (reducing trans and saturated fat) and increase HDL (omega-3 fatty acids).

The meal plan contains recommended calorie and macronutrient intakes based on a 42-year-old woman, 170 cm tall, weighing 80 kg. Below we list the formula to determine the basal metabolic rate (BMR) which is the daily calorie allowance.

BMR Formula

• BMR=10 × weight (kg) + 6.25 × height (cm) −5 × age (years) −161

Here we input her information: 42-year-old woman, 80 kg, 170 cm tall.

• 10 x 80 + 6.25 x 170 - 5 x 42 – 161 =
• 800 + 1062.5 - 210 - 161 = 1491.5 kcal/day

Below, we list the best macronutrient ratio for weight loss.

• Carbohydrates: 50% of daily calorie intake
• Protein: 20% of daily calorie intake
• Fats: 30% of daily calorie intake

Now, let’s divide this between four meals each day.

Day 1 — Oats, Greens, and Healthy Fats

Breakfast – Oat & Greens Power Bowl

• 1/2 cup rolled oats – cooked in water (150 kcal)
• 1/2 banana (45 kcal)
• 3/4 cup unsweetened almond milk (30 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1/2 tbsp almond butter (50 kcal)
• 1/2 scoop plant-based protein powder (60 kcal)
• 1 handful baby spinach (blended in) (5 kcal)
• Cinnamon + lemon zest (5 kcal)

Cholesterol-Lowering Benefit: Oats, flax, and spinach support cholesterol excretion and heart health.

Lunch – Quinoa, White Bean & Greens Bowl

• 1/2 cup cooked quinoa (110 kcal)
• 1/2 cup white beans (110 kcal)
• 1 cup kale, lightly steamed (15 kcal)
• 1/4 avocado (60 kcal)
• 1 tsp olive oil (45 kcal)
• Lemon juice + garlic (10 kcal)
• 1/4 cup diced cucumber (10 kcal)

Cholesterol-Lowering Benefit: Beans and leafy greens supply fiber and phytochemicals that reduce LDL.

Dinner – Grilled Chicken with Sweet Potato & Sautéed Greens

• 3 oz grilled chicken breast (120 kcal)
• 1/2 cup roasted sweet potato (90 kcal)
• 1/2 cup sautéed Swiss chard (20 kcal)
• 1/4 cup white beans (55 kcal)
• 1 tsp olive oil (45 kcal)
• Garlic, herbs, lemon (10 kcal)

Cholesterol-Lowering Benefit: Chicken and greens provide protein and sterols that promote heart health.

Snack – Blueberry Chia Smoothie

• 1/2 cup blueberries (40 kcal)
• 1/2 frozen banana (45 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1/2 cup spinach (5 kcal)
• 1/2 scoop plant protein (67 kcal)
• 3/4 cup almond milk (30 kcal)
• Cinnamon + lemon juice (5 kcal)

Cholesterol-Lowering Benefit: Berries, chia, and leafy greens help block cholesterol absorption.

Day 2 — Beans, Berries, and Lean Protein

Breakfast – Berry Oat Bowl with Almond Butter

• ½ cup rolled oats (150 kcal)
• ½ cup mixed berries (35 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• ½ tbsp almond butter (50 kcal)
• ½ scoop plant-based protein powder (60 kcal)
• Cinnamon + lemon zest (5 kcal)

Cholesterol-Lowering Benefit: Berries, flaxseed, and oats help lower LDL and support arterial health.

Lunch – Quinoa & Bean Power Bowl

• ½ cup cooked quinoa (110 kcal)
• ½ cup white beans (110 kcal)
• 1 cup baby spinach (10 kcal)
• ¼ avocado (60 kcal)
• 1 tsp Olive oil (45 kcal)
• Lemon juice + herbs dressing (7 kcal)
• 1/4 cup cherry tomatoes (20 kcal)

Cholesterol-Lowering Benefit: Beans and olive oil are rich in fiber and healthy fats that support cholesterol balance.

Dinner – Turkey, Sweet Potato & Green Beans

• 3 oz grilled turkey breast (120 kcal)
• ½ cup roasted sweet potato (90 kcal)
• ½ cup steamed green beans (20 kcal)
• ¼ cup white beans (55 kcal)
• 1 tsp olive oil (45 kcal)
• Garlic & parsley (10 kcal)

Cholesterol-Lowering Benefit: Turkey and legumes are lean protein sources that reduce LDL without adding saturated fat.

Snack – Berry-Bean Smoothie

• ½ cup mixed berries (35 kcal)
• ½ banana (45 kcal)
• ½ cooked white beans (blended) (110 kcal)
• 1 tbsp chia seeds (58 kcal)
• 3/4 cup almond milk (30 kcal)
• Cinnamon (5 kcal)

Cholesterol-Lowering Benefit: Fiber-rich berries and chia reduce bad cholesterol while supporting gut health.

Day 3 — Plant-Powered Day with Whole Grains

Breakfast – Nutty Whole Grain Porridge

• 1/2 cup steel-cut oats – cooked in water (150 kcal)
• 1 tbsp almond butter (100 kcal)
• 1/4 cup blueberries (20 kcal)
• 1/2 scoop plant protein (60 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1/4 tsp cinnamon (5 kcal)
• 3/4 cup unsweetened almond milk (28 kcal)

Cholesterol-Lowering Benefit: Whole grains and nuts help reduce cholesterol reabsorption in the gut.

Lunch – Lentil & Brown Rice Salad

• 1/2 cup cooked brown rice (110 kcal)
• 1/2 cup cooked lentils (115 kcal)
• 1 cup mixed greens (10 kcal)
• 1/4 avocado (60 kcal)
• 1 tsp olive oil 1(45 kcal)
• Lemon juice + cumin (10 kcal)
• 1/4 cup diced tomato (10 kcal)

Cholesterol-Lowering Benefit: Lentils and brown rice provide fiber and plant sterols beneficial for heart health.

Dinner – Tofu, Quinoa & Steamed Broccoli

• 3 oz firm tofu – baked (120 kcal)
• 1/2 cup cooked quinoa (110 kcal)
• 1/2 cup steamed broccoli (25 kcal)
• 1 tsp olive oil (45 kcal)
• 1/4 cup white beans (55 kcal)
• Lemon, garlic, sesame seeds (10 kcal)

Cholesterol-Lowering Benefit: Tofu and broccoli are cholesterol-free, nutrient-rich foods supporting heart health.

Snack – Oat & Berry Protein Bar

• 1/4 cup oats (75 kcal)
• 1/2 cup mixed berries (35 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1/2 scoop plant protein (67 kcal)
• 1/2 tbsp almond butter (50 kcal)
• Dash of cinnamon (5 kcal)
• Splash almond milk (2 kcal)

Cholesterol-Lowering Benefit: Plant-based fiber and healthy fats help maintain balanced cholesterol levels.

Day 4 — Low-Sodium, Heart-Friendly Meals

Breakfast – Spinach Oatmeal Bowl

• 1/2 cup rolled oats – cooked in water (150 kcal)
• 3/4 cup unsweetened almond milk (30 kcal)
• 1/2 banana (45 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1/2 tbsp almond butter (50 kcal)
• 1/2 scoop plant protein powder (60 kcal)
• 1/2 cup steamed spinach (mixed in) (15 kcal)
• Cinnamon & nutmeg (13 kcal)

Cholesterol-Lowering Benefit: Oats, spinach, and flaxseed support LDL reduction and antioxidant protection.

Lunch – Chickpea & Barley Salad

• 1/2 cup cooked barley (110 kcal)
• 1/2 cup cooked chickpeas (120 kcal)
• 1 cup chopped kale (15 kcal)
• 1/4 avocado (60 kcal)
• 1 tsp olive oil (45 kcal)
• 1/4 cup chopped cucumber & tomato (20 kcal)
• Lemon juice + parsley (30 kcal)

Cholesterol-Lowering Benefit: Chickpeas and barley provide soluble fiber and plant sterols to reduce bad cholesterol.

Dinner – Grilled Salmon with Quinoa & Greens

• 3 oz grilled salmon (120 kcal)
• 1/2 cup cooked quinoa (110 kcal)
• 1/2 cup sautéed collard greens (25 kcal)
• 1/4 cup white beans (55 kcal)
• 1 tsp olive oil (45 kcal)
• Garlic, lemon, dill (45 kcal)

Cholesterol-Lowering Benefit: Salmon offers omega-3s, while greens and beans add cholesterol-fighting fiber.

Snack – Creamy Berry Oat Smoothie

• 1/4 cup rolled oats (75 kcal)
• 1/2 cup blueberries (40 kcal)
• 1/2 banana (45 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1/2 scoop plant protein (67 kcal)
• 3/4 cup almond milk (30 kcal)
• Cinnamon & vanilla (7 kcal)

Cholesterol-Lowering Benefit: Fiber, antioxidants, and plant protein support reduced LDL and overall heart health.

Day 5 — Omega-3 Focus with Flax and Salmon

Breakfast – Omega Flax Oats Bowl

• 1/2 cup rolled oats – cooked in water (150 kcal)
• 3/4 cup unsweetened almond milk (30 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1/2 banana (45 kcal)
• 1/2 cup blueberries (40 kcal)
• 1/2 scoop plant protein powder (60 kcal)
• 1/2 tbsp almond butter (38 kcal)

Cholesterol-Lowering Benefit: Oats, flax, and berries offer fiber and omega-rich nutrients to help lower LDL cholesterol.

Lunch – Salmon Bean Salad Bowl

• 3 oz canned wild salmon (in water, drained) (120 kcal)
• 1/2 cup cooked black beans (115 kcal)
• 1/2 cup cooked quinoa (110 kcal)
• 1/4 avocado (60 kcal)
• 1 tsp olive oil (45 kcal)
• 1 cup baby spinach (10 kcal)
• Lemon juice and herbs (10 kcal)

Cholesterol-Lowering Benefit: Salmon and black beans provide omega-3s and soluble fiber to help manage cholesterol levels.

Dinner – Flax-Crusted Salmon with Greens

• 3 oz salmon (120 kcal)
• 1 tbsp ground flaxseed (crusted) (37 kcal)
• 1/2 cup cooked farro (100 kcal)
• 1/2 cup steamed broccoli (25 kcal)
• 1/2 cup sautéed kale in 1 tsp olive oil (55 kcal)
• Garlic and lemon (63 kcal)

Cholesterol-Lowering Benefit: Flaxseed and greens deliver heart-healthy fiber and anti-inflammatory benefits.

Snack – Chia Berry Yogurt Cup

• 1/2 cup plain low-fat Greek yogurt (70 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1/2 cup strawberries (25 kcal)
• 1/2 banana (45 kcal)
• 1/2 scoop plant protein powder (67 kcal)
• Cinnamon & splash of vanilla (27 kcal)

Cholesterol-Lowering Benefit: Chia and berries supply soluble fiber and antioxidants that promote heart health.

Day 6 — DASH Diet-Inspired Meal Structure

Breakfast – DASH Veggie Oat Scramble

• 1/2 cup rolled oats – cooked in water (150 kcal)
• 1/2 cup sautéed spinach (20 kcal)
• 1/2 cup cherry tomatoes (15 kcal)
• 1/4 cup chopped bell peppers (12 kcal)
• 1 egg + 2 egg whites (90 kcal)
• 1 tsp olive oil (45 kcal)
• 1/2 oz crumbled feta (low sodium) (30 kcal)
• Fresh herbs and black pepper (38 kcal)

Cholesterol-Lowering Benefit: Oats, greens, and eggs provide fiber, plant sterols, and quality protein for better heart health.

Lunch – Quinoa and Bean Power Salad

• 1/2 cup cooked quinoa (110 kcal)
• 1/2 cup cooked chickpeas (135 kcal)
• 1 cup arugula (10 kcal)
• 1/4 cup shredded carrots (12 kcal)
• 1/4 avocado (60 kcal)
• 1 tsp olive oil (45 kcal)
• 1 tbsp lemon juice and Dijon (28 kcal)

Cholesterol-Lowering Benefit: Whole grains, beans, and greens deliver fiber and phytonutrients that support cardiovascular function.

Dinner – Grilled Chicken and Lentil Medley

• 3 oz grilled chicken breast (120 kcal)
• 1/2 cup cooked lentils (115 kcal)
• 1/2 cup brown rice (100 kcal)
• 1 cup steamed green beans (30 kcal)
• 1 tsp olive oil (45 kcal)
• Lemon and herbs (10 kcal)

Cholesterol-Lowering Benefit: Lean chicken and lentils provide lean protein and fiber to help reduce bad cholesterol levels.

Snack – Fruit Nut Yogurt Cup

• 1/2 cup plain low-fat Greek yogurt (70 kcal)
• 1/2 cup blueberries (40 kcal)
• 1 tbsp walnuts (chopped) (90 kcal)
• 1 tsp ground flaxseed (18 kcal)
• 1/2 banana (45 kcal)
• Dash of cinnamon (29 kcal)

Cholesterol-Lowering Benefit: Berries, flaxseed, and walnuts are rich in omega-3s and antioxidants that improve heart health.

Day 7 — Mediterranean Blend Wrap-Up

Breakfast – Mediterranean Oat Bowl

• 1/2 cup rolled oats – cooked in water (150 kcal)
• 1/4 cup chopped cucumber (8 kcal)
• 1/4 cup diced tomatoes (10 kcal)
• 1 tbsp chopped olives (35 kcal)
• 1/4 avocado (60 kcal)
• 1 tbsp tahini (90 kcal)
• Fresh parsley, lemon juice, black pepper (47 kcal)

Cholesterol-Lowering Benefit: Oats and avocado support healthy cholesterol levels while Mediterranean herbs and healthy fats reduce inflammation.

Lunch – Chickpea and Farro Bowl

• 1/2 cup cooked farro (100 kcal)
• 1/2 cup cooked chickpeas (135 kcal)
• 1 cup mixed greens (10 kcal)
• 1/4 cup cherry tomatoes (12 kcal)
• 1/4 avocado (60 kcal)
• 1 tsp olive oil (45 kcal)
• 1 tbsp red wine vinegar and oregano (38 kcal)

Cholesterol-Lowering Benefit: Farro and chickpeas are high in fiber and plant protein, ideal for maintaining heart health.

Dinner – Salmon with Lentils and Spinach

• 3 oz baked salmon (180 kcal)
• 1/2 cup cooked lentils (115 kcal)
• 1 cup sautéed spinach (30 kcal)
• 1 tsp olive oil (45 kcal)
• Squeeze of lemon, fresh dill (30 kcal)

Cholesterol-Lowering Benefit: Salmon provides heart-healthy omega-3s while lentils and greens contribute fiber to lower LDL levels.

Snack – Mediterranean Fruit Nut Mix

• 1/2 cup plain low-fat Greek yogurt (70 kcal)
• 1/2 cup strawberries (25 kcal)
• 1 tbsp ground flaxseed (18 kcal)
• 1 tbsp chopped pistachios (90 kcal)
• 1/2 pear (sliced) (60 kcal)
• Drizzle of honey and cinnamon (29 kcal)

Cholesterol-Lowering Benefit: Yogurt, flax, and nuts nourish the gut and heart with prebiotics, omega-3s, and healthy fats.

Common Mistakes That Raise Cholesterol Without Realizing It

From a young age, we hear about the negative effects of rising cholesterol on our health. But what exactly are the key contributors that increase cholesterol?

Below, we list the common mistakes that raise cholesterol to help you become more proactive with your nutrition.

Hidden Saturated Fats in “Healthy” Foods

Saturated fats are shown to contribute to increasing the level of LDL cholesterol, which as we know are a risk factor for cardiovascular disease.

The problem here lies with the contents of relatively healthy foods, still containing saturated fats. This does not make these foods inherently bad, it's just a reality. The key is to ensure they do not exceed 10% of your daily calorie intake.

Healthy foods such as red meat, cheese, butter, eggs, and coconut oil all contain decent amounts of saturated fat, which can contribute to high cholesterol levels.

To remedy this, we recommend choosing lean meats and low-fat dairy products. Furthermore, we suggest balancing these foods with foods rich in unsaturated fats and fiber such as avocado, nuts, seeds, fatty fish, olive oil, whole grains, beans, and lentils.

Refined Carbs and Sugars Spiking Triglycerides

Refine carbohydrates and sugars found can also increase cholesterol. Studies show that high glycemic index (GI) foods such as bread, pasta, and sugary drinks can increase LDL by increasing triglyceride concentration.

To combat this, prioritize refined carbohydrates such as whole grains (quinoa, oats, brown rice), fruit, vegetable, nuts, and seeds. Many of these contain fiber which sources show can reduce LDL, improve satiety, regulate blood sugar, and provide lasting energy.

Skipping Meals and Metabolic Imbalance

Skipping meals is a common mistake many of us make during weight loss. However, while it may lead to fewer calories consumed, it can result in metabolic imbalances and raise cholesterol.

A 2021 study revealed that skipping breakfast was linked to a worse lipid profile. Meanwhile, this other study revealed that skipping breakfast reduced body weight, but increased total cholesterol in overweight individuals. This may be due to the increase in cholesterol synthesis from skipping meals.

However, this only paints part of the picture, as individuals who skip breakfast may lead an unhealthy lifestyle, which may lead to poor food choices later in the day.

Regardless of your current health status, we recommend eating each of the four meals in the low-cholesterol diet plan. This will give you the best chance of decreasing cholesterol and forming healthy habits.

How to Keep Cholesterol Low Long-Term

The low-cholesterol diet is just the first step to improving your health. Below, we list tips for keeping your cholesterol low long-term.

Smart Swaps and Cooking Tips

The low-cholesterol diet strength is that it can teach you health habits which can easily be carried over into your daily nutrition practices.

The first way to do this is by reducing trans fat for unsaturated fats and fiber. This may be choosing low-fat cheese, lean meat, nuts, and seeds, while reducing refined carbohydrates for complex carbohydrates such as whole grains, fruit, and vegetables.

Regarding cooking, trans fats can be reduced by avoiding hydrogenated oils such as margarine, and vegetable shortening, and eliminating fried foods. We recommend cooking with olive oil, avocado oil, and rapeseed oil.

Reading Labels: What to Watch For

When reading labels it is important to take note of saturated fats, trans fats, and cholesterol, and their % of daily value (%DV).

As mentioned, many foods contain saturated and trans fats, however, not all are classified as unhealthy. To determine if cholesterol or trans fats are high, refer to the %DV. Foods containing a %DV of 20 are considered high and should be avoided. While it is suggested that trans fats should be close to zero.

We recommend aiming for foods with less than 2 grams per serve or 5% DV of less. If they are 2 grams or less, they will be labelled as “cholesterol-free”.

Weekly Meal Prep for Heart Health

Weekly meals prepping the low-cholesterol diet can easily be adjusted for heart health. The diet has a foundation of nutrient-dense ingredients that can enhance overall health.

To further enhance your low-cholesterol diet with heart boosting benefits focus on infusing meals with omega-3 fatty acids, fiber, potassium, and antioxidants.

Omega-3 is shown to reduce cardiovascular mortality. Fiber can reduce blood glucose, blood cholesterol, and LDL levels. Potassium is proven to regulate blood pressure, fluid balance, and lower the rate of stroke, reduce the risk of coronary heart disease and cardiovascular disease.

While antioxidants are shown to reduce oxidative stress, reduce the risk of atherosclerosis, and cardiovascular disease.

Recap — What This 7 Day Plan Achieves

THe 7 day low-cholesterol diet overhauls your nutrition and infuses your diet with vital nutrients to lower cholesterol levels.

Lower LDL and Balanced HDL

More than just about lowering LDL, it aims to balance HDL to remove cholesterol from the blood stream preventing plaque build up that causes atherosclerosis, while maintaining heart health.

Sustainable Dietary Habits

Shifting nutrition and adopting nutrient-dense whole foods also introduces healthy, sustainable dietary habits. While the low-cholesterol diet is focused on reducing LDL, all the foods it contains are rich in vitamins and minerals that can improve every system in the body.

Therefore, by practicing this form of eating for the week, you will begin to understand correct nutrition patterns, and just how eating healthy, high-quality food can be for your well-being.

Empowered Heart Health for Women Over 40

The decline of heart health can present many with a shock. However, rather than reacting in fear, take it as a signal to start being proactive by eating nutrient-dense foods containing complex carbohydrates, fiber, omega-3, and antioxidants.

Combined with weight management and the reduction of trans and saturated fat will help you lower your LDL and enhance your cardiovascular function for great health and longevity.

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