Anti-Inflammatory Meal Plan to Help Lower Cholesterol
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In the United States, nearly 98 million adults have high cholesterol, and heart disease remains the leading cause of death. For years, the focus was on low-fat diets to reduce cholesterol, often overlooking the overall quality of nutrition. However, recent studies suggest a more holistic and enjoyable approach, emphasizing an anti-inflammatory diet. This Mediterranean-inspired diet addresses various nutritional factors that impact heart health. It incorporates anti-inflammatory foods to help prevent plaque buildup, along with a high fiber and healthy fat content, which boosts good HDL cholesterol and reduces unhealthy LDL cholesterol. Plus, it's flavorful, offering a full week of easy, nutritious meals from breakfast to dinner.
Why This Meal Plan Works for You
Since weight loss can improve cholesterol levels and reduce inflammation, this plan is designed with 1,500 calories per day, with adjustments available for those who need 2,000 calories. Previously, we included a 1,200-calorie plan, but it’s no longer recommended. The 2020-2025 Dietary Guidelines for Americans advise against restricting calories to 1,200 per day, as it can prevent meeting nutritional needs and isn’t sustainable for long-term health.
How the Anti-Inflammatory Diet Benefits High Cholesterol
Chronic inflammation in the body can lead to the buildup of LDL cholesterol (bad cholesterol or plaque) in blood vessels, increasing the risk of heart disease. While genetics do play a role in cholesterol levels, diet and exercise are crucial factors. The anti-inflammatory diet is a powerful tool for improving overall health, especially in reducing cholesterol and enhancing heart health.
This diet includes anti-inflammatory foods that promote better blood flow and reduce plaque buildup, lowering the risk of heart disease. It also emphasizes fiber-rich, plant-based foods such as beans, lentils, whole grains, and plenty of fruits and vegetables. Fiber plays a key role in lowering LDL cholesterol and raising HDL cholesterol, while also regulating digestion, balancing blood sugar, and helping maintain a healthy weight by promoting fullness with fewer calories. Additionally, the anti-inflammatory diet is rich in healthy fats from sources like salmon, olive oil, avocado, and nuts, adding flavor and satisfaction to meals.
Anti-Inflammatory Foods to Include More Of
Nuts and seeds (including natural nut and seed butters—opt for those with no added ingredients except salt)
Chia and flax seeds
Avocado
Olives and olive oil
Fish, especially salmon, tuna, pollock, sardines, and halibut
Beans and lentils
Leafy greens
Beets
Fruits, particularly blue, purple, and red varieties (like pomegranate, cherries, and berries)
Tomatoes
Garlic and onions
Spices and herbs
Whole grains (such as quinoa, whole wheat, oats, and bulgur)
How to Meal-Prep for Your Week of Meals:
Prepare a Chopped Salad with Chickpeas, Olives, and Feta for lunch on Days 2 through 5.
Day 1
Breakfast (262 calories):
1 serving of Peanut Butter & Chia Berry Jam English Muffin
Morning Snack (291 calories):
1 medium apple
2 Tbsp. almond butter
Lunch (355 calories):
1 serving Salmon-Stuffed Avocados
1 medium orange
Afternoon Snack (131 calories):
10 dried walnut halves
Dinner (478 calories):
1 serving Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
¾ cup cooked quinoa
Daily Totals: 1,517 calories, 86g protein, 74g fat, 10g saturated fat, 144g carbohydrates, 34g fiber, 1,283mg sodium
To Adjust to 2,000 Calories:
Add 1 serving of Berry-Kefir Smoothie to breakfast, increase the almond butter to 3 Tbsp. at the morning snack, and increase to 15 dried walnut halves at the afternoon snack.
Day 2
Breakfast (272 calories)
- 1 serving Cherry-Mocha Smoothie
A.M. Snack
1 cup nonfat plain Greek yogurt
¼ cup blueberries
2 Tbsp. chopped walnuts
Lunch (351 calories)
1 serving Chopped Salad with Chickpeas, Olives & Feta
1 medium apple
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (446 calories)
1 serving Vegan Lentil Soup
1 serving Everything Bagel Avocado Toast
Daily Totals:
1,511 calories, 72g protein, 70g fat, 10g saturated fat, 166g carbohydrates, 37g fiber, 1,501mg sodium
To Reach 2,000 Calories:
Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast
Add 2 Tbsp. almond butter to the apple at lunch
Day 3
Breakfast (262 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (351 calories)
1 serving Chopped Salad with Chickpeas, Olives & Feta
1 medium apple
P.M. Snack (247 calories)
1 cup nonfat plain kefir
12 dried walnut halves
Dinner (415 calories)
1 serving Roasted Chicken & Winter Squash over Mixed Greens
Daily Totals:
1,481 calories, 72g protein, 74g fat, 10g saturated fat, 151g carbohydrates, 32g fiber, 1,351mg sodium
To Reach 2,000 Calories:
Add 1 serving Berry-Kefir Smoothie to breakfast
Add 2 Tbsp. almond butter to the apple at lunch
Day 4
Breakfast (292 calories)
1 cup nonfat plain Greek yogurt
¼ cup raspberries
3 Tbsp. chopped walnuts
A.M. Snack (62 calories)
1 cup blackberries
Lunch (351 calories)
1 serving Chopped Salad with Chickpeas, Olives & Feta
1 medium apple
P.M. Snack (337 calories)
¼ cup dry-roasted unsalted almonds
1 large pear
Dinner (446 calories)
1 serving Pesto Salmon
Daily Totals:
1,488 calories, 80g protein, 78g fat, 11g saturated fat, 131g carbohydrates, 34g fiber, 996mg sodium
To Reach 2,000 Calories:
Add 15 dried walnut halves to the A.M. snack
Increase P.M. snack to 1/3 cup almonds
Add 1 serving Guacamole Chopped Salad
Day 5
Breakfast (272 calories)
1 serving Cherry-Mocha Smoothie
A.M. Snack (228 calories)
1 cup nonfat plain Greek yogurt
2 Tbsp. chopped walnuts
Lunch (351 calories)
1 serving Chopped Salad with Chickpeas, Olives & Feta
1 medium apple
P.M. Snack (131 calories)
1 large pear
Dinner (496 calories)
1 serving Kale & Quinoa Salad with Lemon Dressing
1-oz. slice whole-wheat baguette
Meal-Prep Tip:
Save two servings of Kale & Quinoa Salad with Lemon Dressing for lunch on Days 6 & 7.
Daily Totals:
1,479 calories, 65g protein, 60g fat, 10g saturated fat, 186g carbohydrates, 34g fiber, 1,356mg sodium
To Reach 2,000 Calories:
Add 1 serving Berry-Kefir Smoothie to breakfast
Increase A.M. snack to 3 Tbsp. chopped walnuts
Add 2 Tbsp. almond butter to the apple at lunch.
Day 6
Breakfast (272 calories)
1 serving Cherry-Mocha Smoothie
A.M. Snack (291 calories)
1 medium apple
2 Tbsp. almond butter
Lunch (400 calories)
1 serving Kale & Quinoa Salad with Lemon Dressing
P.M. Snack (131 calories)
1 large pear
Dinner (413 calories)
1 serving Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots
Daily Totals:
1,507 calories, 62g protein, 69g fat, 11g saturated fat, 179g carbohydrates, 37g fiber, 1,296mg sodium
To Reach 2,000 Calories:
Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast
Add ¼ cup dry-roasted almonds to the P.M. snack
Day 7
Breakfast (262 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (121 calories)
1 cup nonfat plain kefir
½ cup blackberries
Lunch (400 calories)
1 serving Kale & Quinoa Salad with Lemon Dressing
P.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Dinner (511 calories)
1 serving White Bean Soup with Tomato & Shrimp
1 serving Guacamole Chopped Salad
Daily Totals:
1,500 calories, 65g protein, 84g fat, 11g saturated fat, 139g carbohydrates, 38g fiber, 1,415mg sodium
To Reach 2,000 Calories:
Add 1 serving Berry-Kefir Smoothie to breakfast
Add 15 dried walnut halves to the A.M. snack