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Low Sodium Cholesterol-Free Diet (Plant-Based)

This comprehensive plant-based program is designed to support cardiovascular health by rigorously limiting sodium and eliminating dietary cholesterol while maximizing nutrient density. By excluding animal products, the plan is naturally dairy-free and egg-free, making it an ideal fit for those following vegan or vegetarian lifestyles, while also remaining adaptable for pescatarian preferences if fish is added separately. The strategy focuses on high-fiber whole foods like fruits, vegetables, legumes, and grains, alongside healthy unsaturated fats from seeds, nuts, and extra virgin olive oil. This approach is particularly relevant for individuals whose PlexusDx report highlights genes such as ACE, CYP11B2, or SLC4A5, which can influence how the body regulates blood pressure in response to salt intake. Additionally, focusing on plant-based fats and fiber supports healthy lipid profiles, addressing pathways modulated by genes like APOA2 and LRP8 that play a role in cholesterol and saturated fat metabolism.

The nutritional framework of this diet draws inspiration from clinical strategies like the DASH diet, prioritizing heart health through specific, evidence-backed nutrient targets. By significantly reducing sodium and saturated fat intake, the plan aims to create a favorable environment for vascular function and lipid management. Key recommendations include:

  • Limit Saturated Fat: Daily intake is kept below 13 grams, with a focus on monounsaturated fats from sources like olive oil, avocado, and almond butter.
  • Restrict Sodium: To support healthy blood pressure, sodium is strictly limited to less than 1,200 milligrams per day.
  • Maximize Fiber: The plan provides up to 60 grams of daily fiber from whole grains, beans, and produce, utilizing soluble fiber to help support glycemic control and cholesterol balance.
  • Incorporate Plant Sterols: Naturally occurring plant sterols from fruits, vegetables, and seeds are included to block some cholesterol absorption.
  • Eliminate Dietary Cholesterol: The menu is entirely cholesterol-free to minimize dietary contributions to blood lipid levels.

To customize this program for your specific tastes or dietary needs, click the button below to access your PlexusDx meal planning tool. You can easily modify any meal to better suit your preferences using the "Swap" feature. Follow these simple steps to find the perfect alternative:

  1. Locate the meal you wish to change on your daily planner.
  2. Click the three dots in the corner of the recipe card.
  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 cycle through nutritious alternatives that automatically match strict plan rules like gluten-free, dairy-free, or egg-free.

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.