7 Days Diet Plan for Someone with High Cholesterol using Nigerian Recipes

Reasons why you should focus on Diet Plans that are Built around Nigerian Recipes

It is quite painful to see people with one health condition or the other run from pillar to pole all in the name of sourcing ingredients that will not add to their problems.

This one-week diet plan with a focus on native Nigerian foods, tailored for someone with high cholesterol. This plan emphasizes heart-healthy options while incorporating traditional ingredients. The idea behind focusing one Nigerian food is to ease both the stress of sourcing the food items and the financial burden.

7 Days Diet Plan for Someone with High Cholesterol using Nigerian Recipes

Day 1

• Breakfast: Ogi (fermented millet or corn porridge) with a small portion of Moi-Moi (steamed bean cake).
• Snack: A handful of groundnuts (peanuts).
• Lunch: Grilled Tilapia fish with a side of steamed vegetables (like Ugu and spinach) and brown rice.
• Snack: Sliced pawpaw (papaya).
• Dinner: Okra soup made with minimal oil, served with Amala (yam flour) or wheat swallow.

Day 2

• Breakfast: Yam pottage cooked with vegetables and a small amount of palm oil.
• Snack: A small portion of roasted plantain (boli) with groundnuts.
• Lunch: Efo riro (vegetable soup) made with ugu or spinach and served with brown rice.
• Snack: Fresh coconut slices.
• Dinner: Grilled chicken with steamed sweet potatoes and a side of steamed garden egg leaves.

Day 3

• Breakfast: Akara (bean fritters) with a small portion of pap.
• Snack: A small bunch of bananas.
• Lunch: Ofada rice with ayamase (green pepper sauce) made with lean meat and minimal oil.
• Snack: Sliced cucumber with groundnut paste (peanut butter).
• Dinner: Steamed fish with boiled plantains and sautéed green leafy vegetables.

Day 4

• Breakfast: Whole-grain akara made from ground beans and oatmeal.
• Snack: A small portion of roasted cashew nuts.
• Lunch: Oha soup with a small portion of fufu (cassava or cocoyam swallow).
• Snack: Fresh oranges or a glass of freshly squeezed orange juice.
• Dinner: Banga soup (made with palm fruit extract) with grilled chicken and a small portion of starch or eba.

Day 5

• Breakfast: Moi-moi with a side of whole-grain bread or boiled plantains.
• Snack: A handful of almonds or cashews.
• Lunch: Afang soup made with waterleaf and ugu, served with brown rice or wheat swallow.
• Snack: Fresh mango slices.
• Dinner: Grilled or baked catfish with a side of yam or plantain pottage and steamed spinach.

Day 6

• Breakfast: Unripe plantain porridge cooked with ugu and a small amount of palm oil.
• Snack: A small bowl of mixed fruits (e.g., watermelon, pawpaw, and pineapple).
• Lunch: Beans and corn pottage (adalu) with a side of steamed vegetables.
• Snack: Boiled groundnuts.
• Dinner: Ogbono soup with okra, served with a small portion of whole-grain amala or wheat swallow.

Day 7

• Breakfast: Boiled yam with garden egg sauce (made with fresh tomatoes and garden eggs).
• Snack: Sliced apples or pears.
• Lunch: Pepper soup made with fish and vegetables, served with a side of brown rice.
• Snack: Sliced pawpaw or a glass of fresh fruit juice.
• Dinner: Edikang Ikong soup with a small portion of pounded yam or wheat swallow.

General Tips and Advice

• Use minimal palm oil and focus on healthy fats like groundnut or olive oil.
• Use minimal salt (Sodium) in all the food where it is required
• Incorporate legumes like beans, lentils, and groundnuts regularly.
• Choose lean meats like chicken, turkey, or fish over red meats.
• Incorporate leafy green vegetables such as ugu, spinach, and waterleaf in meals.
• Stay hydrated by drinking plenty of water throughout the day.

We have prepared this generic 7 days diet plan that is balanced to support cholesterol management within budget while still celebrating local traditional Nigerian foods.