Doctor Phan Thai Tan recommends limiting refined carbohydrates and sugars (white rice, sweets, vermicelli noodles, pho, white bread, etc.) to effectively manage high cholesterol.
Including fiber-rich foods, especially soluble fiber, is crucial. Soluble fiber binds to and eliminates cholesterol from food before it's absorbed by the intestines. Fiber also slows down the absorption of sugar and carbohydrates, stabilizing blood sugar levels after meals and improving triglyceride levels.
Individuals with high cholesterol should also reduce their intake of unhealthy fats and cholesterol-rich foods like red meat (pork, beef, goat, etc.), organ meats, and whole milk.
Here are 20 meal plans for lunch and dinner, adaptable to individual preferences:
| Meal | Menu | Meal | Menu |
| 1 | Brown rice Ginger braised chicken Stir-fried bok choy with garlic in extra virgin olive oil Sponge gourd soup with shrimp paste seasoning Sliced lemongrass Pickled vegetables Watermelon juice | 11 | Brown rice Stir-fried squid with chili paste Stir-fried bamboo shoots in olive oil with toasted sesame seeds and herbs Gourd soup with bone broth Watermelon juice, kombucha |
| 2 | Boiled white beans Braised shrimp with herbs and cucumber Jute mallow soup with crab meat Kimchi Watermelon juice | 12 | Brown rice Braised shrimp with lettuce Stuffed tofu with minced meat in tomato sauce Stir-fried king oyster mushrooms with garlic Mustard greens soup with fresh shrimp |
| 3 | Boiled beans Lemongrass braised chicken with cucumber and tomato Steamed eggs with fermented shrimp paste and minced meat Pumpkin soup with dried shrimp | 13 | Brown rice Boiled meat with eggplant and shrimp paste Stir-fried shiitake mushrooms with Tamari soy sauce Jute mallow and sponge gourd soup with crab meat Water kefir |
| 4 | Stewed beans Stir-fried pork with lemongrass and chili, served with cucumber and tomato Stir-fried oyster mushrooms with lemongrass Thinly sliced bitter melon, chilled, served with pork floss Pumpkin soup with peanuts Fermented whey | 14 | Brown rice Clay pot snakehead fish Stir-fried beef with Malabar spinach Amaranth soup with shrimp Kimchi Fermented whey |
| 5 | Boiled beans Fried tilapia with mango relish Air-fried Basa fish cakes (lightly brushed with olive oil) Stir-fried Napa cabbage with eggs Mustard greens soup with Basa fish | 15 | Brown rice Lemongrass and chili braised chicken Clay pot anchovies Water spinach salad Pumpkin soup with shrimp |
| 6 | Brown rice Steamed tilapia with soy sauce Stir-fried beef with asparagus beans Soft-boiled eggs marinated in fish sauce Bamboo shoot soup with tilapia | 16 | Brown rice Straw mushrooms stewed with tofu Braised shrimp Eggplant with shrimp paste Purple sweet potato soup with shrimp |
| 7 | Boiled beans Stir-fried beef with bok choy Tilapia sour soup Boiled cabbage and wild vegetables Fermented whey | 17 | Brown rice Clay pot goby fish Steamed eggs with fermented shrimp paste and minced meat Stir-fried green beans in olive oil Watercress soup with minced meat Guava kombucha |
| 8 | Boiled beans/Brown rice Fish sauce fried chicken wings with assorted vegetables Fried tofu with herbs Gourd soup with shrimp Grapefruit juice, pomegranate kombucha | 18 | Brown rice Pepper braised anchovies Stir-fried chicken with lemongrass and chili, served with cucumber and tomato Boiled broccoli and Malabar spinach Pennywort soup with shrimp Grape juice |
| 9 | Fermented fish paste vermicelli noodles Pomegranate kombucha | 19 | Brown rice Fried tilapia with mango relish Stir-fried broccoli, bell peppers, and carrots Gourd soup with shrimp Eggplant with shrimp paste |
| 10 | Brown rice cooked in chicken broth Boiled chicken leg Pig ear salad with lotus root Seaweed and tofu soup Pickled mustard greens | 20 | Tuna and fish cake vermicelli noodle soup |
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A sample meal. Photo provided by the doctor |
A sample meal. Photo provided by the doctor
For breakfast, Dr. Tan suggests simple, healthy options: fried eggs, tuna salad, organic spinach protein, crab soup with rice noodles (more crab, less noodles), or brown rice.
If you're busy, prioritize balancing carbohydrates, protein, and fiber. Practice "eating slowly and chewing thoroughly."
For those aiming to prevent high cholesterol and lose weight, consider intermittent fasting (16:8) or a low-carb diet focused on protein and vegetables. Intermittent fasting involves cycling between eating and fasting periods. The 16:8 method (eating within a 6-8 hour window and fasting for the remaining 16-18 hours) is popular. This stimulates metabolism, reducing stress and obesity.
Always include warm soup with dinner for digestion and better sleep. Light snacks can be skipped if not hungry.
Stews with detoxifying herbs are beneficial. Fermented drinks like kombucha, kefir, and ginger beer promote gut health. Herbal teas (chamomile, lavender, mint, rosemary) reduce stress and improve sleep.
Traditional Vietnamese meals can be detoxifying if you limit carbohydrates and seasonings. Use bamboo shoot noodles as a carbohydrate substitute. Choose unrefined whole grains like beans, buckwheat, sweet potatoes, brown rice, and whole grain oats. Prioritize plant-based protein over animal protein, especially red meat (limit to twice a week or on weekends, maximum 100g per day).
Use unrefined oils low in omega-6, such as extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and hand-pressed sesame oil. Limit added sugars and salt; use naturally umami-rich foods (seaweed, meat, mushrooms, tomatoes, potatoes) instead of MSG or seasoning powders.
Choose low-starch vegetables, following the "rainbow principle": the more colors on your plate, the better. Eat less sweet fruits and vegetables; limit braising and stir-frying.
Thuy Quynh
