Joy's 3-Day Cholesterol-Lowering Meal Plan – Joy Bauer

Lower LDL, Support Your Heart Health, + Feel Amazing!

If your latest labs made you go, “Wait… my cholesterol is what?!” — I’m here to help. Here’s the empowering truth: LDL cholesterol is one of the most diet-responsive numbers we can improve. And no, you don’t need to survive on lettuce or give up everything you love to see progress.

This 3-day plan is your simple, strategic reset. Over the next three days, you’ll be eating meals intentionally built around the exact nutrients proven to help lower LDL — especially soluble fiber, plant-forward proteins, and heart-healthy fats. Every bite is working for you… and the best part? You’ll feel nourished, steady, energized — and genuinely proud of yourself.

Each day includes 3 balanced meals + 2 snacks, plus unlimited non-starchy veggies (because volume + crunch + color = happiness… and heart health!). The plan averages about 1,600 calories per day, but it’s flexible: if you’re less active or aiming for weight loss, you may feel best slightly under that. If you’re taller, more active, or simply hungrier (and weight loss isn’t your goal), increase portions — especially lean protein, fiber-rich carbs, and veggies.

Most importantly, this is a starting line—not a finish line. Three focused days can absolutely help nudge LDL in the right direction, improve digestion, reduce bloating, and get you back in control. But the real magic happens when these habits become your rhythm. Oh, and you can mix and match the meals and snacks… or repeat your favorites as often as you’d like.

Let’s do this. Your heart will thank you!

Day 2

Day 3

More Heart Healthy Recipes to Mix In

Breakfast:

Lunch:

Dinner:

Snacks:

Common Questions I’m Asked

Q: Which foods should I minimize to lower cholesterol?

A: If your goal is to lower LDL cholesterol, the biggest “bang for your buck” is cutting back on foods high in saturated fat and ultra-processed extras. That means going lighter on fatty processed meats (bacon, sausage, deli meats), fatty cuts of red meat, butter, cream, and full-fat dairy, plus deep-fried foods.

And while treats are absolutely allowed (I’m never the food police!), keep highly processed snacks and sugary desserts in the “sometimes” category. The more you replace cookies, cakes, candy, and chips with fiber-rich plants and heart-healthy fats (think: fresh fruit, nuts, and seeds), the more likely your numbers will move in the right direction.

Q: Do eggs raise cholesterol?

A: For most people, eggs can absolutely fit into a heart-healthy diet. Dietary cholesterol (like the kind in egg yolks) generally has a smaller impact on blood cholesterol than saturated fat does. That said, if your LDL is elevated — or you have familial hypercholesterolemia (a genetic predisposition) — it’s smart to be a bit more strategic. Keep whole eggs in moderation (no more than 1 whole egg per day) and lean more on egg whites or do my favorite combo: one whole egg + extra whites (2, 3, or more!). You still get the flavor and nutrients, just with less cholesterol and saturated fat.

Q: Does fiber really help lower LDL?

A: YES! Eating foods rich in soluble fiber is one of the simplest, most reliable, research-backed ways to help lower LDL. Soluble fiber is a type of fiber that forms a gel-like substance in your gut and helps “trap” cholesterol to carry it out of the body — think of it as a natural cholesterol sponge.

Foods rich in soluble fiber include: Oats (and oat bran), barley, beans (black, kidney, navy, pinto), lentils, edamame, chickpeas, apples and pears, citrus (oranges, grapefruit, etc), berries, sweet potatoes, Brussels sprouts, carrots, ground flaxseed, chia seeds, and psyllium (in some fiber supplements and cereals).

Aim to include at least one soluble-fiber star at each meal (oats at breakfast, beans or lentils at lunch, veggies at dinner)… and your heart will be very happy!