Lower Cholesterol Through Food (Without Restrictive Diets)
A 4-week nutrition plan designed to support healthy LDL, HDL, triglycerides, and ApoB using whole foods backed by heart health research.
Delivered Weekly to Your Inbox
Created for Individuals With…
High LDL or ApoB
Low HDL
Elevated triglycerides
Inflammation-driven lipid patterns
Family history of heart disease
Metabolic risk factors (blood sugar, waist circumference)
Lipids affected during menopause (very common)
…or those who simply want to support long-term cardiovascular health.
Nutrition Can Improve Lipid Patterns in 4 Key Ways
Soluble Fiber for LDL Reduction
Soluble fibers bind bile acids and support LDL clearance via the liver. (Oats, beans, lentils, psyllium, chia, flax)Omega-3 Fatty Acids for Triglycerides
EPA + DHA from fatty fish and plant ALA promote triglyceride reduction and anti-inflammatory signaling.Plant Sterols & Stanols
These plant compounds competitively inhibit cholesterol absorption in the gut — a clinically validated mechanism.Lowering Inflammation & Oxidation
Polyphenols, antioxidants, and minimally processed foods support endothelial health and lower lipid oxidation.
No crash diets. No gimmicks. Just evidence-informed nutrition.
A Complete Heart Health Nutrition Protocol
Includes:
✔ 4-week heart-supportive meal plan
✔ 60+ cardiometabolic recipes
✔ Weekly grocery lists
✔ Instacart integration
✔ Nutritional evidence + guidance
✔ Omega-3 food integration blueprint
✔ Anti-inflammatory swaps
Delivered weekly to support consistency & results.
WHAT’S ON THE MENU
Breakfast
Oat bowl with flax + berries + almonds
Greek yogurt + chia + walnuts + tart cherries
Omega-3 smoothie (hemp + chia + spinach + blueberries)
Lunch
Lentil and olive Greek salad
Salmon quinoa bowl with tahini
Chickpea curry with brown rice + cilantro
Dinner
Baked cod with lemon + herbs + potatoes
Sheet-pan tofu with sesame + bok choy
Turkey chili with black beans + avocado
Snacks (functional)
Walnuts + berries
Edamame + sea salt
Avocado rice cakes + hemp
This plan is:
✓ High soluble fiber
✓ Omega-3 enriched
✓ Polyphenol-rich
✓ Plant-forward
✓ Anti-inflammatory
✓ Low-sugar
✓ Optional dairy
✓ Optional gluten
Most people notice:
✨ Improved energy
✨ Better satiety
✨ Reduced cravings
✨ Better digestion
✨ Fewer afternoon crashes
✨ Lipid improvements (varies by labs)
Note: We will never claim medical outcomes — we keep it supportive + nutritional.
FAQs
Can I use this if I’m on statins?
1
Yes — this is a food-first plan. It can complement medication but does not replace it.
Q: Can this help if I’m not on medications?
2
Yes — nutrition is the first-line intervention for many lipid patterns.
Q: Can this help during menopause?
3
Yes — lipid shifts are common in midlife due to changing estrogen
Q: Is this a low-fat diet?
4
No — we emphasize healthy fats and avoid outdated low-fat diet approaches.