After the Cholesterol Test: A Kitchen Plan for the Next Four Weeks
Four food levers: less saturated fat, more of the soluble-fiber foods the FDA names (oats, barley and psyllium), nuts and soy, and fish twice a week. Your saturated fat limit worked out from your calories, a chart of 41 foods from USDA data, a seven-day tally, fifteen swaps with the grams saved, four weekly menus and shopping lists, eating out and a test log with no targets. Delivered instantly as a 33-page fillable PDF with a free bonus online edition.
You are purchasing The Cholesterol-Conscious Kitchen Kit — a downloadable digital publication (33-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 33-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Your numbers
What a cholesterol test reports (LDL, HDL, triglycerides and more) in plain words, a test and appointment log with no targets, and the four food levers.
Saturated fat
Your limit from your calories (10% of calories, as the Dietary Guidelines advise), a chart of 41 foods, a seven-day tally and fifteen swaps with the grams saved, all from USDA data.
Soluble fiber and friends
The FDA rule on oats, barley and psyllium in plain words, a fiber chart, a weekly tally of the foods that count, nuts, beans, soy and fish, and what is known about plant-sterol foods.
Four weeks and your plan
One change a week, four weekly menus from the recipe book, four shopping lists, eating out, questions for your doctor and a four-week review.
Three Steps, a Few Minutes a Day
Work out your limit
Enter your calories and see your saturated fat limit; count three days.
One change a week
Swap the fat, add the oats, add the plants, add the fish.
Bring it to your doctor
Take your test log and four-week review to your next visit.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 33 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults told their cholesterol is high, or who want to look after it.
- Home cooks who want menus and lists, not just rules.
- People taking a cholesterol medicine who want the food side too.
- It is not medical advice and does not replace cholesterol medicine.
- It does not read your test results or set targets for you.
- If you are thinking about psyllium or plant-sterol foods, ask your doctor first.
Clinical Evidence & Scientific Grounding
The soluble-fiber page explains the FDA rule for oats, barley and psyllium (21 CFR 101.81). The saturated fat limit follows the Dietary Guidelines for Americans (under 10% of calories), and the heart-healthy eating pattern follows the 2018 AHA/ACC cholesterol guideline. The plant-sterol page follows the European Atherosclerosis Society consensus (Gylling et al., 2014), and the Portfolio study (Jenkins et al., JAMA 2003) is described as a study. Every number is from USDA FoodData Central.
This kit is an educational tool. It is not medical advice. Keep taking your medicines as prescribed.
Want a Free Printable Quick-Start?
The four food levers, soluble-fiber foods (including the oats, barley and psyllium the FDA names), fats to choose and fats to keep small with USDA numbers, your saturated fat limit and one day tallied.
The kit against the usual ways
| This kit | Cookbook | Diet app | Leaflet | |
|---|---|---|---|---|
| Saturated fat limit from your calories | Some | |||
| Chart of 41 foods and a tally that adds up | Chart only | |||
| The FDA soluble-fiber rule explained | Some | Some | ||
| Four weekly menus and shopping lists | Some | Some | ||
| Swaps with the grams saved | Some | |||
| Test log and questions for your doctor | Some |
Frequently Asked Questions
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