Chef-prepared, heart-healthy meals to lower cholesterol, reduce inflammation and taste like love, one delicious bite at a time.

By Chef LaLa — Award-Winning Chef, Certified Nutritionist & Wellness Educator

When it comes to heart-healthy meals, there’s been a lot of blah,blah,blah for decades.

Boiled chicken, steamed vegetables, and sad little salads.

As a chef who’s cooked for presidents, a registered dietitian who’s worked with heart patients and a mom who’s made dozens of birthday cakes, I’ve been focused on finding ways to take the fear out of feeding our hearts for a long time.

Heart disease is the number one killer of Americans and while 80 % of cases are preventable through a healthy diet and lifestyle, most meal plans are totally forgettable.

Chef Nourish’s Heart-Healthy & Low-Cholesterol Meal Plans give flavor back to the fight against heart disease. They’re guided by clinical nutrition and designed like fine dining, so you can love your meals and your cholesterol numbers.

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Heart Health Nutrition on a Plate

The heart is built to last but it needs the right balance of nutrients to fight inflammation, manage blood pressure and keep LDL (“bad”) cholesterol in check. Here’s what the science says.

1️⃣ Good Fats Over Bad Fats

• Trans fats and refined oils lead to plaque buildup. Our meals swap them for heart-healthy fats like:




• Extra-virgin olive oil — loaded with polyphenols that help reduce inflammation in the arteries.




• Avocado & nuts — full of monounsaturated fats that can raise HDL (“good”) cholesterol levels.




• Wild salmon & sardines — great sources of EPA/DHA omega-3s that have a natural blood-thinning effect.

2️⃣ Fiber that Filters Cholesterol

• Soluble fiber in oats, beans, and veggies bind to cholesterol in the digestive tract and whisk it away before it gets to your blood.

3️⃣ Antioxidants That Protect the Heart

• Berries, leafy greens, and tomatoes are rich in polyphenols and flavonoids that repair oxidative damage.

4️⃣ Plant Protein & Lean Animal Protein

• Legumes, fish, and skinless poultry give you high-quality protein without extra saturated fat.

Chef LaLa’s Heart Health Food Rules for Flavor

“I don’t cook ‘diet food’ — I cook longevity cuisine.”

My number one kitchen philosophy is freshness. I build flavor with herbs, citrus, and spice instead of sodium. Every plate is a strategic, delicious balance of sodium control, fat quality, and pure satisfaction:

• Herb crusts instead of fried breading


• Citrus vinaigrettes for zest without sodium overload


• Roasted vegetables with olive oil drizzle for caramelized flavor and antioxidant power


• We never use margarine, processed cheeses or canned sauces. Every vinaigrette, reduction and sauce is made from scratch for the purest flavors.


• Section 3 | The Mediterranean Diet — The Gold Standard for Heart Health


• The Mediterranean diet is still the most clinically proven heart-protective way of eating:


• 🍇 Plant Dominant: Fill half your plate with produce and legumes.


• 🍚 Whole Grains: We use farro, quinoa, brown rice, and freekeh for long-lasting energy.


• 🐟 Lean Protein: Grilled seafood, poultry, and plant-based proteins are the stars.


• 🥥 Healthy Fats: Cold-pressed olive oil and nuts replace butter.


• 🥂 Joyful Eating: Moderate portions of dark chocolate and wine make meals sustainable and pleasurable.

FAQs — Chef LaLa Answers Your Heart-Friendly Diet Questions

Q1: How much fat should I eat on a heart-healthy diet?

A: About 25–35% of calories from fat, but focus on unsaturated fats and omega-3s.

Q2: Do I have to cut all red meat?

A: No! Opt for grass-fed, lean cuts a few times a month. Pair them with high-fiber sides to counteract the saturated fat.

Q3: What’s the best way to reduce sodium?

A: Season with citrus, garlic, herbs and umami flavor sources (mushrooms, tomatoes). Chef Nourish’s average 700 mg or less sodium per entrée.

Q4: Can I still have dessert?

A: Absolutely! We have special heart-friendly recipes using dark chocolate, berries and natural sweeteners like monk fruit.

Sample Heart-Healthy Menu

Breakfast: Avocado Toast with egg whites on whole grain sourdough and microgreens

Lunch: Grilled Salmon Bowl with farro, spinach and lemon dill vinaigrette

Dinner: Herb Crusted Chicken Breast with roasted beets and garlic broccolini

Snack: Walnut energy bites or Greek yogurt with berries

All Chef Nourish meals are prepared fresh — never frozen — with ingredients designed for your heart health and sodium-controlled.

The Chef Nourish Difference

Most “heart-healthy” meal delivery services use processed, low-fat tricks to make food less flavorful. Chef Nourish elevates the category with culinary integrity and clinical nutrition.

Why Clients Trust Chef Nourish

• Menus created by Certified Nutritionist & Chef LaLa herself


• Perfectly balanced for cholesterol, blood pressure, blood sugar


• Fresh, local ingredients sourced from California farms


• Never any hydrogenated oils or preservatives


• Delivered to busy families, executives and elite athletes who care about longevity


• Chef Nourish is a boutique culinary clinic, with every plan tailored to your lab results and taste.

Ready to Order?

Feeding your heart is an act of love, with love and science.

👉 Order a Heart-Healthy Meal Plan Today

📱 Text 323-909-8933 for a personal consultation with Chef LaLa’s team.

Custom heart-healthy meal plans include macro tracking, detailed nutrient guidelines and white-glove delivery across Los Angeles, Orange County & Ventura.

Chef LaLa’s Final Thought

Healthy hearts don’t start in a hospital — they start in a kitchen.

Every bite is a chance to choose life over limitation.

When you feed your heart with real food cooked with intention and love, you don’t just add years to your life, you add life to your years.

Let me show you how delicious healing can be.