Excellent — here’s your comprehensive shopping list for the 4-Week Natural Cholesterol Reset Plan. Everything below is grouped by category for easy shopping — this will cover breakfasts, lunches, dinners, snacks, and supplements.

🛒 4-Week Cholesterol-Lowering Shopping List

🌾 Whole Grains & Fiber Sources

• Rolled oats or steel-cut oats
• Barley or quinoa
• Brown rice
• Whole-grain bread or wraps (no added sugar)
• Psyllium husk (Metamucil or pure powder)
• Whole-grain pasta or soba noodles

🥦 Vegetables (load up — fresh or frozen)

Soluble-fiber + antioxidant rich:

• Broccoli
• Spinach
• Kale
• Brussels sprouts
• Carrots
• Sweet potatoes
• Eggplant
• Okra
• Zucchini
• Tomatoes
• Bell peppers (capsicum)
• Onions & garlic (fresh bulbs or minced)
• Mixed salad greens (rocket, lettuce, cabbage)
• Herbs: parsley, basil, coriander, thyme

🍎 Fruits

High in pectin and antioxidants:

• Apples
• Oranges
• Grapefruit
• Berries (strawberries, blueberries, raspberries)
• Bananas
• Pears
• Avocados
• Lemons (for water and dressings)

🥜 Nuts & Seeds

• Almonds
• Walnuts
• Pistachios
• Chia seeds
• Flaxseeds (ground)
• Pumpkin seeds

🫘 Legumes

• Chickpeas (canned or dried)
• Lentils (red, brown, or green)
• Black beans
• Kidney beans
• Edamame or soybeans

🧈 Healthy Fats

• Extra-virgin olive oil (main cooking oil)
• Avocado oil (optional, for higher-heat cooking)
• Tahini or natural nut butter (no sugar or hydrogenated oils)

🐟 Protein Sources

• Fatty fish: salmon, sardines, mackerel, trout, tuna
• Tofu
• Tempeh
• Eggs (limit to 4–6/week)
• Chicken breast or turkey (lean, optional)

(Try at least two vegetarian dinners per week.)

🥛 Dairy & Alternatives

• Soy milk or almond milk (unsweetened)
• Soy yogurt (unsweetened)
• Small amount of low-fat yogurt (if tolerated)
• Plant sterol-enriched margarine (e.g., Benecol, Flora ProActiv)

🍵 Drinks

• Green tea
• Herbal teas (chamomile, peppermint, rooibos)
• Sparkling water
• Black coffee (1 cup max/day)

🌿 Pantry & Spices

• Low-sodium vegetable or miso broth
• Turmeric
• Black pepper
• Cumin
• Paprika
• Chili powder
• Sea salt or Himalayan salt (minimal use)
• Apple cider vinegar or balsamic vinegar
• Low-sodium soy sauce or tamari

💊 Optional Supplements

(If approved by your doctor)

• Omega-3 fish oil capsules
• Psyllium husk powder
• Plant sterols/stanols capsules or fortified foods
• Garlic capsules or aged garlic extract
• Vitamin D3 (1000–2000 IU)
• Green tea extract (optional)

🧂 For Easy Meal Prep

• Extra-virgin olive oil spray
• BPA-free food storage containers
• Reusable water bottle
• Blender (for smoothies)
• Air fryer or steamer (for low-fat cooking)

Would you like me to break this list into weekly shopping lists (so Week 1–4 each has its own smaller, budget-friendly list)? That makes it easier to buy fresh produce only when needed and keeps food waste low.