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T8: condition

Cholesterol
INDEX

Clinical Definition

Heart-healthy meal prep for cholesterol management focuses on reducing LDL ("bad") cholesterol through dietary patterns proven in clinical trials: soluble fiber, plant sterols, omega-3 fatty acids, and limiting saturated fat. The Portfolio Diet and Mediterranean Diet have the strongest evidence bases, lowering LDL by 10-30% in some studies.

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This content is for informational purposes only. Cholesterol management should be discussed with your physician, especially regarding statin therapy, familial hypercholesterolemia, and cardiovascular risk assessment. Dietary changes complement but do not replace medical treatment when indicated.

Condition Profile

Type condition
Protocols 2+
Rules 5

Nutrition Rules

Soluble Fiber

10-25g daily from oats, beans, lentils, and psyllium

Soluble fiber binds bile acids in the gut, forcing the liver to pull LDL cholesterol from blood to make more

Saturated Fat

Under 5-6% of total calories (about 13g on a 2000-calorie diet)

Saturated fat is the primary dietary driver of LDL cholesterol production in the liver

Omega-3 Fatty Acids

2 servings of fatty fish per week (salmon, mackerel, sardines)

Lowers triglycerides by 15-30% and reduces cardiovascular inflammation

Plant Sterols/Stanols

2g daily from fortified foods or supplements

Blocks cholesterol absorption in the intestine; can reduce LDL by 6-15%

Trans Fat

Zero — eliminate completely

Trans fat simultaneously raises LDL and lowers HDL; the worst dietary fat for cardiovascular health

Recommended Protocols

FAQ

Oats (soluble fiber), beans and lentils (soluble fiber + plant protein), salmon and sardines (omega-3s), almonds and walnuts (plant sterols + healthy fats), olive oil (replaces saturated fat), and eggplant (soluble fiber). The "Portfolio Diet" combines these foods and lowers LDL by up to 30%.
Current evidence shows dietary cholesterol has less impact on blood cholesterol than previously believed. Most guidelines allow 1 egg per day for heart-healthy adults. The bigger culprits are saturated fat (butter, cheese, fatty meat) and refined carbs. However, if you have familial hypercholesterolemia, discuss egg intake with your doctor.
Baking, grilling, steaming, and sautéing in olive oil instead of frying in butter. Replace cream-based sauces with bean-based or olive oil-based alternatives. Use herbs and spices for flavor instead of cheese and cream. Batch-prep salmon, lentil soup, and bean-heavy stews for the week.
Dietary changes typically show measurable LDL reduction in 4-12 weeks. The Portfolio Diet (combining oats, almonds, plant sterols, and soy protein) showed 13% LDL reduction in just 4 weeks in clinical trials. Consistency matters more than perfection—aim for 80% adherence.
Limit to 1-2 lean portions per week. Choose loin and round cuts, trim visible fat, and avoid processed meats (bacon, sausage, hot dogs) which are linked to cardiovascular disease independent of cholesterol. Replace red meat meals with fish, poultry, or plant-based proteins most days.
Overnight oats with walnuts and flaxseed, hummus with vegetables, almond portions (1 oz/day), apple slices with peanut butter, and edamame. Prep weekly snack portions in containers. Avoid packaged snacks with palm oil, coconut oil, and hydrogenated oils—check ingredient labels.