I was a student/patient in Dr. John McDougall’s Online 12 Day Health Program in January 2024. I measured my LDL Cholesterol a few months later and found I had dropped it by 30 points while using no medications (and taking only a weekly B12 supplement).
I recently decided to research particular foods’ effect on LDL. I also went back through my Meal & Workout Journal to analyze my daily exercise and review what I was eating during the entire month of January 2024. The key is fiber, fiber, fiber(!) and very LOW-SOS (salt, oil, sugar). Here’s what I found…
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DAILY ACTIVITIES:
5k Jog or 45 min walk
Lots of post-meal 15 minute walks
Lift weights (daily, but briefly)
Lots of sunshine
(Taking a quick walk after meals is amazingly effective!)
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SOME FOODS THAT LOWER CHOLESTEROL:
These are whole, minimally processed vegan foods known to help lower LDL:
1. Oats & Barley
Contain beta-glucan, a soluble fiber that binds cholesterol.
✅ Example: Plain rolled oats or steel-cut oats (no salt/sugar)
2. Beans & Lentils
Rich in soluble fiber.
Help reduce cholesterol absorption in the gut.
✅ Examples: Black beans, lentils, chickpeas (unsalted, cooked at home or no-salt canned)
3. Ground Flaxseeds
High in omega-3s and soluble fiber, but watch the fat content.
Can reduce LDL and inflammation.
✅ Tip: Use freshly ground and store in the fridge.
4. Chia Seeds
Rich in fiber, but watch the fat levels.
Can form a gel in the gut that traps cholesterol.
5. Vegetables (especially leafy greens & cruciferous)
High in fiber, antioxidants, and phytosterols.
✅ Examples: Kale, broccoli, spinach, Brussels sprouts
6. Fruits (especially high-fiber ones)
Pectin in apples, pears, and citrus helps lower LDL.
Berries are high in antioxidants.
7. Soy Foods
Contains isoflavones and proteins that lower LDL.
✅ Examples: Plain tofu, edamame, tempeh (no oil or salt)
8. Whole Grains (other than oats)
Brown rice, quinoa, bulgur, millet
High in fiber and low glycemic impact
9. Nuts (small amounts, raw, unsalted)
Almonds and walnuts especially beneficial.
Watch portions due to calories; 1 oz/day is effective.
10. Avocados (moderation)
High in monounsaturated fats and fiber.
Can lower LDL while raising HDL.
Pro Tips:
Steam or bake veggies without oil.
Use herbs, vinegar, lemon juice for flavor instead of salt.
Choose unsweetened and unprocessed products.
Avoid vegan junk foods (e.g., fake meats with oil/salt).
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EXAMPLES OF FOODS THAT I ATE:
Some of the following recipes can be found by searching on https://projectwaistline.com/ Click on the 3 stacked lines in upper right-hand corner of the page.
Broccoli microgreens
Arugula
Apple
Pomegranate
3-2-1 dressing
Cruciferous Crunch salad
Jicama
Bbq white beans
Steamed beans
Oatmeal w/ few cherrios
Powders on oatmeal (green, pomegranate, beet, cinnamon, vitamin C, amla gooseberry powder)
(Need to buy some whole grain hulled barley & okra)
Mushroom-oat burger
heirloom Scarlett Runner bean soup seasoned w/ black cumin – nigella sativa) & lots of veggies
Frozen jackfruit
Lots of pinto bean, rice, veggie bowls
Potato-cauliflower soup @
https://projectwaistline.com/?p=14433
Tomatoes
Sweet potato w/ very veggie pasta sauce
Baked white potato w/ same
Chopped gorilla salads
Green goddess XL-dressing diluted w/ vinegar (on salads & on sandwiches)
Steamed cauliflower & broccoli
Clean out fridge Moroccan stew (garbanzo beans, red lentils, fire-roasted tomatoes, mushrooms, broccoli stalk, cabbage, kale, chicory, brussels sprouts, sauerkraut, wild rice w/ Ethiopian seasoning)
Fresh strawberries
Blueberries
Nutritional yeast
Onions daily
Mushrooms daily
Beans
Green smoothie (bunches of fresh rainbow kale, strawberries, blueberries, sliced raw almonds, pinch of amla goose berry powder, apple, uncooked rolled oats, water)
Cucumber w/ lemon
Tomato white bean soup
3 bean soup
Edamame
Ground flaxseed
Chef aj vegan ranch dressing
protein bowl (black beans, brown rice, steamed kale, mushroom, carrots, avocado, salsa, black cumin, pinch of amla)
Bbq jackfruit & soycurls over mashed potatoes
Tofu rice veggie bowl
Sauerkraut
Black eyed bean chili
DAILY EATS FOR ENTIRE MONTH OF JANUARY:
1/1/2024
* various veggies w/ XL-guacamole
* black-eyed pea chili & corn bread
* various fruit, veggies & jalapeño peanuts
* oatmeal w/ pomegranate & splash of almond milk
1/2/24
* peanuts, fruit & also steamed veggies (leftovers from yesterday’s trays) served over leftover black-eyed pea chile
* gorilla salad w/ crisp bbq’ed soycurl & homemade salsa
* taco XL-shells filled w/ rice, pico de gallo & XL-avocado, pinto beans on side
1/3/24
* rolled oats w/ water, orchard apple, pomegranate & splash of almond milk
* banana & 4 Trader Joe’s kitty XL-crackers for humans
* clean-out-the-fridge veggie bean soup (mung, garbanzo & black-eyed pea) w/ multi-grain sourdough toast & served over leftover rice
* leftover cornbread muffins
1/4/24
* rolled oats w/ water, pomegranate, ground flaxseed, splash of almond milk & baked potato “waffle” w/ natural ketchup
* leftover clean-out-the-fridge veggie bean soup (mung, garbanzo & black-eyed pea) w/ multi-grain sourdough toast & served over leftover brown rice
* Mediterranean Crunch Chopped Salad (romaine, chicory, broccoli, cauliflower, red cabbage, carrot) w/ 3-2-1 dressing, lemon juice & a fresh celery stalk on the side
* leftover Durum wheat spaghetti & simple tomato sauce (next time higher fiber pasta)
* fresh banana
1/5/24
* rolled oats w/ water, pomegranate, ground flaxseed, splash of almond milk, one piece of dry Ezekiel toast & a banana
* rice noodle soup w/ water, cauliflower, arugula, red cabbage, chopped kale, red onion, broccoli-slaw, tomato, carrot, edamame, dry seasoning (no oil)
* 3 raw almonds
* few peanuts & a stalk of celery
1/6/24
* rice noodle soup w/ water, cauliflower, arugula, red cabbage, chopped kale, red onion, broccoli-slaw, tomato, carrot, edamame, dry seasoning (no oil) & potato waffle
* sliced orange, some almonds & peanuts
* potato lasagne w/ tomato sauce, mozzarella fondue sauce, multi-grain sourdough toast w/ McDougall corn-butter
* stalk of celery
* one slice of thin baked sweet potato disc & fresh apple
1/7/24
* rolled oats w/ pomegranate, few walnuts, splash of almond milk & one thin slice of multi-grain sourdough toast w/ corn butter & tart cherry low-sugar preserve
* sliced orange & 4 raw almonds
* tofu & stirfry veggies (frozen broccoli, snap peas, green beans, yellow & orange carrots, mushrooms, red bell peppers, waterchestnuts, onion, no oil)
* Mediterranean Crunch Chopped Salad (organic romaine, chicory, broccoli, cauliflower, red cabbage, and carrots), pomegranate, fakon made w/ soycurls & 3-2-1 dressing
* stalk of celery
1/8/24
* backyard apple w/ unflavored, coconut milk yogurt (no sugar)
* rolled oats w/ pomegranate, vitamin C powder, splash of almond milk
* sliced orange & 4 raw almonds
* Nora’s burritos – beans, brown rice, corn, steamed broccoli (w/ baked corn tortilla shells), homemade salsa, fresh arugula & tomato
* Ezekiel sprouted grain toast w/ corn butter & tart cherry low-sugar preserve
* stalk of celery
1/9/24
* rolled oats w/ pomegranate, vitamin C powder, splash of almond milk
* baked potato waffle w/ natural ketchup
* leftover Nora’s burritos – inner fixin’s are black beans, brown rice, corn, steamed broccoli (w/ lavish oilfree tortilla wrap), homemade salsa, fresh arugula & sliced tomato, some almond milk sourcream & avocado
* load fixins’ into burrito “wrap” (oil-free tortilla) w/ Mediterranean Crunch Chopped Salad
* leftover potato lasagne w/ soycurl facon & steamed brussel sprouts
* stalk of celery
1/10/24
* tiny slice homemade apple pie
* Mexi-bowl (pinto beans, rice, cabbage, salsa, avocado)
* leftover filling for vegan burritos served in bowl of butter-lettuce & TJ’s green goddess XL-dressing (contains small amount of oil)
* rolled oats w/ pomegranate, splash of almond milk
* Andy Anan’s no-added-sugar (one ingredient only) cherry preserves on multi-grain sourdough toast w/ McDougall’s corn butter recipe
* stalk of celery
1/11/24
* rolled oats w/ pomegranate, splash of almond milk & one piece of Ezekiel toast w/ Andy Anan’s no-added-sugar (1 ingredient only) cherry preserves
* tofu veggie-rice bowl (removed 3/4 of the tofu to save for another day)
* taco pizza
* stalk of celery
* half bagel w/ corn butter & cherry 1 ingredient preserve & 3 almonds
1/12/24
* steamed broccoli
* open-face combo burger patties on Ezekiel sprouted grain toast
* leftover taco pizza
* steamed cauliflower
* frozen jackfruit & cranberry-walnut toast w/ Andy Anan’s no-added-sugar (1 ingredient only) cherry preserves & 3 almonds
1/13/24
* rolled oats w/ blueberry/raspberry & pomegranate combo, ground flaxseed & splash of almond milk
* very veggie rice noodle sweet & sour soup – brussel sprouts, broccoli, cauliflower, carrot, onion, edamame, tofu, rice noodles & teriyaki sauce. (I simply used 1 cup of McDougall Sweet & Sour Soup, half of the seasoning envelope, adding extra water & rice noodles to pot)
* slice of small apple pie pizza tart
* more veggie soup w/ multi-grain sourdough & half avocado
1/14/24
* rolled oats w/ pomegranate, ground flaxseed, vitamin C powder & splash of almond milk
* veggie toasted sandwich on multi-grain sourdough (w/ tomato, onion, romaine lettuce, olives, green chili, dab of avocado), oilfree pizza sauce spread on toast
* raw broccoli, carrot, cucumber, grape-tomatoes, sweet peppers
* fruit plate (watermelon, cantaloupe, pineapple, strawberry, red grapes)
* 2nd plate of raw veggies
* 1 medium microwaved potato, peeled, cut in half, baked in waffle maker & served w/ “natural” ketchup
1/15/24
* fresh apple, peeled, cored, sliced w/ unflavored dairy-free yogurt
* steamed broccoli
* very veggie spaghetti w/ high fiber pasta
* melons, pineapple, red grapes
* steamed broccoli/cauliflower combo
*fresh cherries
* very veggie salad w/ squeezed lemon for dressing, served w/ veg spaghetti
1/16/24
* rolled oats w/ pomegranate, blueberries & splash of almond milk
* Moroccan stew w/ sweet & white potatoes, garbanzo & red lentil beans, onion, garlic, brussel sprouts, red cabbage, Ethiopian seasoning & fresh lemon juice
* 1 thin slice of multi-grain sourdough toast (dry)
* fresh watermelon, cantaloupe, pineapple, red grapes
1/17/24
* rolled oats w/ pomegranate & splash of almond milk
* leftover Moroccan stew w/ sweet & white potatoes, garbanzo & red lentil beans, brown rice, onion, garlic, brussel sprouts, red cabbage, Ethiopian seasoning & fresh lemon juice
* sliced orange
* potato waffle (no oil) w/ “natural” ketchup
* combo veggie burger on thin slices of multi-grain sourdough toast, tomato, mustard avocado, Mediterranean chopped salad inside
* more leftover stew w/ added sauerkraut
* fresh cherries
1/18/24
* mung egg omelet w/ veggies, cherries & no-sugar cherries preserve
* leftover Moroccan stew
* combo burger on thin multi-grain sourdough toast & more stew
* banana
* Mediterranean chopped salad w/ cannellini beans & half slice of multi-grain sourdough toast (dry)
* rolled oats w/ pomegranate & splash of almond milk
1/19/24 day 281
* fresh sliced orchard apple dipped in unsweetened dairyfree yogurt
* grapenuts w/ blueberries & almond milk (very filling)
* potato tacos w/ side of saltfree pinto beans & steamed brussel sprouts sprinkled w/ low sodium chili con limón
* rolled oats w/ pomegranate, splash of almond milk & a piece of multigrain sourdough toast w/ single-ingredient cherry preserves
1/20/24
* grapenuts w/ pomegranate & almond milk
* leftover Moroccan stew (w/ sweet & white potatoes, garbanzo & red lentil beans, onion, garlic, brussel sprouts, red cabbage, Ethiopian seasoning, fresh lemon juice w/ added pinto & white beans, sauerkraut & edamame), served w/ multi-grain sourdough toast (dry)
* sliced apple w/ unflavored dairy-free yogurt
* leftover salsa-potatoes reheated in waffle iron served w/ mustard/ketchup dip
* steamed broccoli & cauliflower w/ low sodium chili-con-limón
1/21/24
* rolled oats & some grapenuts cooked in water, then added pomegranate & almond milk
* raw Sweet Kale & Mediterranean Crunch Chopped salads (broccoli, cabbage, kale, chicory, brussel sprouts, romaine, cauliflower, red cabbage, celery, carrots) w/ tomato & best vegan ranch dressing made w/ soy-almond yogurt & no tahini!
* baked potato w/ cabbage, mushrooms, few dollops of the best ranch, bbq’d (airfried) soycurls, steamed carrots, broccoli & cauliflower
* fresh sliced apple & some fresh cherries
1/22/24
* rolled oats & grapenuts simmered in water w/ fresh pomegranate & splash of almond milk
* Ezekiel sprouted grain toast w/ combo burger, single-ingredient unsweetened cherry preserve w/ McDougall fatfree corn butter
* 2 leftover baked potatoes topped w/ bbq’d jackfruit (2nd recipe at link) & mushrooms
* steamed carrots & brussel sprouts w/ garlic powder & 3 raw almonds
1/23/24
* sliced apple
* leftover veggie-quinoa spaghetti sauce served over high fiber pasta, steamed brussel sprouts & raw chopped cruciferous veggie salad w/ few pomegranate pods & lemon juice for dressing
* bowl full of chopped fresh veggies topped w/ leftover high fiber pasta
* oatmeal w/ pomegranate & almond milk
* red grapes
1/24/24
* sliced apple
* rolled oats & grapenuts cooked in water w/ pomegranate & splash of almond milk
* combo burger patty on Ezekiel sprouted grain toast w/ corn-butter & single-ingredient unsweetened cherry preserves
* leftover from freezer Moroccan stew w/ sauerkraut, fresh lemon juice & few strands of leftover high fiber pasta
* steamed broccoli
* celery stalks & baked potato w/ cannellini beans in bbq sauce & few dollops of the ranch dressing (made w/ almond/soy unflavored yogurt w/o tahini)
1/25/24
* banana & rolled oats/grapenuts in water w/ pomegranate & splash of almond milk
* celery
* red grapes
* bowl of steamed brussel sprouts & Mediterranean Crunch Chopped Salad (romaine & green leaf lettuce, chicory, broccoli, cauliflower, red & green cabbage, carrots, green onion), added chopped/grilled potato, w/ homemade Best Ranch dressing (w/o tahini)
* rice noodle veggie soup w/ Sweet Kale bagged salad (kale, green cabbage, broccoli, brussels sprouts, chicory), carrot, mushrooms, Kikkoman Teriyaki sauce, Buchan’s Japanese bbq sauce
* slice of small No Added Sugar Apple Pizza Tart
1/26/24
* slice of No Added Sugar Apple Pizza Tart
* Nora’s vegan burrito filling (leftover from freezer w/ black beans, brown rice, corn, etc) w/ added pomegranate pods, Best Ranch dressing & one lowfat tortilla on side
* sliced apple
* high fiber pasta w/ lentil & cruciferous veggie spaghetti sauce
1/27/24
* sliced oranges × 2
* rolled oats & grapenuts cooked in water w/ pomegranate & splash of almond milk
* leftover high fiber pasta w/ lentil & cruciferous veggie spaghetti sauce
* sweet potato and black bean quinoa chili (in slow cooker) w/ mustard, sprouted grain Ezekiel toast & McDougall corn butter spread
1/28/24
* leftover sweet potato and black bean quinoa chili
* eggless bites made w/ mung egg (JustEgg copycats recipe)
* steamed broccoli
* sweet potato burger (need to make it from scratch – copy cat – next time) w/ romaine, onion, tomato, Best Ranch dressing, mustard on multi-grain sourdough toast from freezer
* plain sparkling water w/ shot of XL-soft drink
* sliced orange
1/29/24
* sliced orange
* rolled oats & grapenuts w/ boiling water, pomegranate & splash of almond milk
* boiled/baked (oilfree) air-fried potato
* veggie noodle soup (lots of cruciferous veggies!)
1/30/24
* rolled oats & grapenuts w/ boiled water, pomegranate & splash of almond milk
* sliced orange
* veggie noodle soup (lots of cruciferous veggies & high fiber noodles!)
* one slice roasted veggie dairyfree pizza
* steamed spinach w/ balsamic vinegar & lemon juice
* celery stalks
* gorilla salad
1/31/24
* rolled oats & grapenuts w/ boiled water, pomegranate & splash of almond milk
* pinto beans w/ rice, cabbage, avocado, salsa
* banana
* oilfree baked potato waffle in burger bun (meatless & dairyfree) w/ lettuce, onion, tomato & mustard
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Read more here:
https://projectwaistline.com/?p=40730