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Low Sodium & Low Cholesterol Diet

This heart-healthy meal plan is designed to support cardiovascular wellness by significantly reducing sodium, saturated fat, and dietary cholesterol while maximizing nutrient intake. Inspired by the principles of the DASH diet, this program focuses on lean proteins, healthy unsaturated fats from extra virgin olive oil and seeds, and a rich variety of fruits, vegetables, and whole grains. To accommodate your specific needs, this plan is strictly gluten-free and soy-free, ensuring you can follow a heart-protective lifestyle without exposure to these common allergens. This nutritional approach is particularly beneficial for individuals whose PlexusDx reports indicate genetic predispositions related to blood pressure and lipid metabolism, such as variations in the AGTR1 and ACE genes, which can influence sodium sensitivity, or the APOE and SREBF2 genes, which play critical roles in how your body processes cholesterol and clears lipids from the bloodstream. By aligning your diet with these genetic insights, you can take a proactive step toward maintaining healthy blood pressure and cholesterol levels.

The foundation of this diet is built on robust evidence linking specific nutrient limits to improved cardiovascular outcomes. The program is carefully calibrated to keep saturated fat under 15 grams and dietary cholesterol under 200 milligrams per day to help lower the risk of heart disease. Simultaneously, it restricts sodium to less than 1,300 milligrams daily, well below the standard recommendation, to offer superior support for blood pressure management.

  • Limit Saturated Fats: Daily intake is kept below 15g by choosing lean proteins and using plant-based fats like olive oil, avocado oil, and sunflower seed butter.
  • Restrict Sodium: Sodium is capped at 1,300mg per day to help prevent hypertension and reduce cardiovascular strain.
  • Boost Dietary Fiber: Daily menus provide up to 35g of fiber from whole foods like oats, berries, and sweet potatoes to aid in glycemic control and cholesterol reduction.
  • Include Plant Sterols: Naturally occurring plant sterols from fruits, vegetables, and seeds are included to help block cholesterol absorption.

Ready to get started? You can instantly access your personalized meal plan and customize it to your tastes using the PlexusDx tool. If you find a recipe that doesn't fit your preferences or current inventory, you can easily find a delicious alternative that still meets the strict low-sodium and allergen-free criteria. Follow these simple steps to swap any meal:

  1. Locate the meal you want to change on your daily planner.
  2. Click the three dots (…) next to the meal name.
  3. Select "Swap recipe" from the dropdown menu.
  4. Choose "Swap" to change just that meal, or "Swap all" to replace it for the whole week.
  5. Keep clicking "Swap" to browse through alternatives that match your plan rules (including gluten-free and soy-free filters).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.