Cholesterol will go down in 'seven days' if you follow experts' meal plan

Those with high cholesterol who may require statins could benefit from a meal plan designed to lower their levels naturally. Heart UK cardiologists have created a seven-day meal plan aimed at reducing high cholesterol and potentially decreasing the need for statin drugs.

Statins, which are prescribed by doctors, effectively reduce 'bad' cholesterol levels, thereby helping to lessen the risk of heart disease and stroke. Cholesterol is a fatty substance found in the blood and cells. While it's crucial for the body's normal functioning, increased levels can elevate the risk of heart disease.

Cholesterol is transported through your bloodstream via lipoproteins, which consist of both fat and protein. There are two main types of lipoproteins: Low-density lipoprotein (LDL), often referred to as 'bad' cholesterol, and high-density lipoprotein (HDL), typically known as 'good' cholesterol.

High cholesterol levels can lead to the build-up of plaque in the arteries. This condition, known as atherosclerosis, can cause various heart-related problems, such as blood clots, angina, coronary artery disease, and reduced blood flow, reports Surrey Live.

If your risk is relatively low, you likely won't need a statin unless your LDL levels exceed 190 mg/dL (4.92 mmol/L). Conversely, if your risk is significantly high—for instance if you've had a previous heart attack—a statin may be beneficial, even if your cholesterol levels are within a normal range.

There's no magic bullet for lowering cholesterol levels. Relying solely on a single food or dish to make a difference isn't feasible.

For some, medication may be the only viable solution to manage high cholesterol. However, others may discover that lifestyle modifications can effectively reduce their cholesterol and potentially decrease their need for such treatments.

While statins are often the go-to prescription for managing cholesterol levels, there are numerous other strategies that can effectively lower cholesterol. The best treatment for high cholesterol depends on a range of factors.

When contemplating medication, a doctor will evaluate various aspects, including your family health history, the risk of heart disease, and your personal lifestyle habits. According to NHS guidelines, if you're at imminent risk of developing cardiovascular disease (CVD), your doctor will typically advise making lifestyle changes to mitigate this risk before prescribing statins.

Lifestyle changes that can help reduce your cholesterol and lessen the risk of CVD include embracing a balanced, nutritious diet, participating in regular physical exercise, maintaining a healthy weight, cutting back on alcohol and giving up smoking.

For those who find conventional methods fruitless, statins may come into the picture. The NHS offers in-depth insight on when statins can be recommended.

Ultimately, maintaining cardiac wellness is about consistently opting for heart-healthy fare and focusing on the overall nutritional value of your diet.

Heart UK's specialists have devised a Seven-Day Meal Plan brimming with superfoods aimed at tackling cholesterol, complete with recipes. The organisation suggests: "Try this 7-day meal plan, or use it as a guide to help manage your cholesterol while enjoying delicious, nutritious meals and snacks."

Highlights from this dietary roadmap feature:

• 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 regime abounds with plant stanol ester—a cholesterol-lowering agent found naturally in items like nuts, seeds, and vegetable oils, particularly when incorporated into a diverse and balanced diet. For example, Benecol products are fortified with this beneficial compound.

Breakfast offers a blend of nut butter and banana atop toast, comprising two slices of wholemeal bread layered with two tablespoons of peanut (or another type) of nut butter and a slice of banana, rounded off with a bottle of Benecol raspberry yoghurt drink.

Come lunchtime, a hearty tuna and sweetcorn jacket potato is on the menu; prepare using one large baked potato crowned with a small tin of water-drained tuna mixed with three tablespoons of sweetcorn, spring onions, a spoonful of light mayo, a dash of lemon juice and zest, plus a sprinkle of black pepper, all accompanied by a fresh salad.

Dinner consists of roasted Mediterranean vegetables with couscous. This dish requires a handful of cherry tomatoes, 1⁄2 red onions, 1⁄2 red and green peppers, 1⁄2 courgettes, 1⁄2 small aubergines, and garlic to taste, all chopped and roasted with 1 tbsp olive oil.

Combine this with 200g prepared couscous (made with reduced-salt vegetable stock), 1⁄2 large cans of chickpeas in water (drained), lemon zest and juice, fresh herbs, and black pepper.

Kickstart your day with a fruit, nut, and oat breakfast bowl: A fruit salad made from 1 segmented satsuma, 1 chopped apple, and 1 slice of cantaloupe melon topped with 150g low-fat plain yoghurt, 4 tbsp toasted oats, and 30g mixed nuts.

Lunch is a hearty lentil soup and roll: Prepare 1 serving of Red Lentil Dhal Soup with Indian Spiced Broccoli, serve it with 1 large wholemeal roll topped with 2 tsp Benecol Light Spread, and enjoy 2 handfuls (around 16) grapes on the side.

Dinner is a warming Beef and barley stew: Combine 120g lean beef, 50g pearl barley, 1 sliced carrot, 1⁄2 sliced 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 bake in a preheated oven until cooked through. Serve with 220g potato mashed with 2 tsp Benecol Light Spread and steamed green beans.

Breakfast is a bowl of banana bran flakes: Enjoy 6 tbsp bran flakes with semi-skimmed milk and 1 sliced banana. Plus, indulge in 1 pot of Benecol strawberry yoghurt.

Lunch consists of a chicken pasta, pesto, and sweetcorn salad: The salad is prepared with 200g cooked wholewheat pasta, 1 small cooked skinless chicken breast (sliced), 1 chopped tomato, 1⁄2 thinly sliced red onion, 3 tbsp sweetcorn, and 2 tbsp red or green pesto.

Dinner is a tofu/Quorn, vegetable, and cashew nut stir fry: Fry 150g tofu or Quorn chunks in 1 tbsp vegetable oil along with crushed garlic, grated fresh ginger, and finely chopped chilli to taste, and 1⁄2 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.

Breakfast is an oat pot: 1 serving of Overnight oats. Plus 1 cappuccino made with 200ml unsweetened 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), 1⁄2 sliced red onion, lemon zest, and basil, drizzled with 2 tablespoons of the oil from the can, plus 1 satsuma.

Dinner is a veggie chilli: Fry 1⁄2 sliced onion, 1⁄2 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 cook through.

Add 1⁄2 large can kidney beans in water (drained), 1⁄2 can chopped tomatoes, 1 tbsp tomato puree and 200ml reduced salt vegetable stock. Simmer until thickened and serve with 200g cooked brown rice.

Breakfast consists of a poached egg and avocado on toast: 1 toasted wholegrain bagel or a thick slice of wholemeal bread topped with 1⁄2 mashed avocado, 1 poached egg and a handful of sliced cherry tomatoes. Accompanied by 1 bottle of Benecol peach and apricot yoghurt drink.

Lunch is a hummus, beetroot, carrot, and pepper wrap: one wholemeal wrap filled with 3 tbsp reduced-fat hummus, one small sliced cooked beetroot, 1⁄2 sliced red and green pepper, one grated carrot, and a handful of rocket. Plus, one apple for dessert.

Dinner is a classic 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. For dessert, enjoy 2 handfuls of raspberries (defrosted if frozen) layered in a glass with 150g plain low-fat yoghurt and topped with 1 tsp mixed nuts.

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 of blueberries and 2 tbsp chopped almonds, plus 1 bottle of Benecol blueberry yoghurt drink.

Lunch is a cheat's veggie pizza: Spread 1 plain flatbread with 2 tbsp red pesto and top with 1⁄2 slices of red onion, a handful of sliced mushrooms, 1⁄2 slices of red pepper, 3 tbsp sweetcorn, and 30g of grated mozzarella cheese. Bake until the cheese melts. Serve with a side salad.

Dinner is a hearty fish pie: 1 serving of Creamy Salmon and Potato Bake served with 3 tbsp peas and steamed broccoli. Plus 1 apple for dessert.

For breakfast, tuck into egg, beans and mushrooms on toast consisting of 1 scrambled egg, 1⁄2 a large tin of reduced-sugar, reduced-salt baked beans, and 1 handful of sliced mushrooms fried in 1 teaspoon of vegetable oil, piled onto 2 slices of wholemeal toast with 2 teaspoons of low-fat olive oil spread.

Come lunchtime, savour a Greek salad made from 1⁄4 chopped cucumber, 1⁄2 chopped green pepper, 2 chopped tomatoes, 1⁄2 thinly sliced red onion, 50g of crumbled reduced-fat feta cheese, 1⁄2 a large can of drained chickpeas, all tossed with 1 tablespoon of olive oil and a splash of white wine vinegar, served alongside 1 wholemeal pitta bread and two generous handfuls of blueberries.

Dinner is a classic roast chicken dish featuring three slices of skinless roast chicken breast, three delectably roasted potatoes cooked in vegetable oil, a small stuffing ball, and an assortment of steamed broccoli, carrots, and cabbage drenched in gravy, concluded with a pot of Benecol peach yogurt to satisfy the sweet tooth.

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Heart UK reminds us to "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."

• 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.

When considering snacks or embarking on any dietary changes, particularly if you have unique nutritional requirements, consultation with a healthcare professional is advised to confirm the suitability of this meal plan for your circumstances. The specified meals and portions are tailored for single servings; therefore, adjustments should be made when preparing food for multiple individuals.

While there's no universal solution, and everyone's objectives vary, this plan illustrates one approach to adhering to dietary guidelines for cholesterol management. This plan incorporates foods enriched with plant stanols and is therefore not appropriate for pregnant or breastfeeding women.

This meal plan is designed around the average woman's needs and offers a glimpse into a week's worth of meals and snacks. It is not meant for long-term adherence. If you require more personalised guidance, consult your doctor, who can provide advice or refer you to a registered dietitian.