Indian meal plan for cholesterol

Written byListonic team

Updated on Oct 1, 2024

Take control of your cholesterol with the Indian Meal Plan for Cholesterol. This plan combines the rich flavors of Indian cuisine with heart-healthy ingredients to help manage your cholesterol levels. Enjoy tasty dishes that are good for your heart and your taste buds.

Meal plan grocery list

Dry goods

Oats

Red Lentils

Green Lentils

Brown Rice

Quinoa

Whole Wheat Flour

Chickpeas

Kidney Beans

Mung Beans

Fresh grocery

Spinach

Broccoli

Cauliflower

Carrots

Tomatoes

Onions

Garlic

Ginger

Cilantro

Green Beans

Eggplant

Bell Peppers

Lemon

Apples

Bananas

Dairy & eggs

Low-fat Yogurt

Low-fat paneer

Plant based

Tofu

Spices & sauces

Olive Oil

Mustard Oil

Turmeric

Cumin Seeds

Coriander Powder

Curry Leaves

Meal plan overview

Lower your cholesterol with the Indian Meal Plan for Cholesterol. This plan includes heart-healthy Indian meals that are low in saturated fats and high in fiber, such as oat porridge, lentil soups, and mixed vegetable salads. Enjoy a variety of delicious dishes that support healthy cholesterol levels.

Each day provides recipes and tips to help you manage your cholesterol through diet. This plan makes it simple to enjoy flavorful, nutritious Indian meals while promoting heart health.

Indian meal plan for cholesterol exemplary product

Foods to eat

High Fiber Foods: Include plenty of fiber-rich foods like oats, barley, and whole grains which help reduce LDL (bad) cholesterol levels.
Nuts and Seeds: Walnuts, almonds, and flaxseeds are great for snacking and beneficial for lowering cholesterol.
Lean Proteins: Opt for plant-based proteins and lean meats like chicken breast and fish instead of red meats.
Fruits and Vegetables: Emphasize a variety of fruits and vegetables, which are high in antioxidants and fiber.
Soy Products: Incorporate tofu, tempeh, and soy milk into your diet as heart-healthy protein alternatives.

✅Tip

Cook with heart-healthy oils like mustard oil or groundnut oil to help manage cholesterol levels.

Foods not to eat

Trans Fats: Avoid foods containing trans fats such as margarines, store-bought pastries, and any fried foods.
High Saturated Fat Foods: Limit intake of high-fat cuts of meat, full-fat dairy products, and coconut oil which can raise cholesterol levels.

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Main benefits

Following the Indian meal plan for cholesterol can help maintain healthy cholesterol levels. This plan emphasizes foods rich in fiber, such as oats, lentils, and vegetables, which can help reduce LDL cholesterol. The use of heart-healthy fats from sources like nuts, seeds, and olive oil supports overall cardiovascular health. Spices like turmeric and ginger have anti-inflammatory properties that benefit heart health. The focus on whole, unprocessed foods ensures a nutritious and delicious diet.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

For the Indian meal plan aimed at managing cholesterol, focus on incorporating fiber-rich foods like oats and legumes, which are affordable and effective in lowering cholesterol. Cooking with healthy fats like olive oil instead of ghee can be more budget-friendly when bought in bulk. Using spices such as garlic and turmeric not only adds flavor but also has cholesterol-lowering properties. Eating plenty of fresh fruits and vegetables, which can be purchased seasonally to reduce costs, ensures a nutrient-rich diet. Homemade chutneys and salads can replace processed snacks, keeping your diet both healthy and economical.

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Extra tips

Try these heart-healthy Indian snacks:

Oatmeal with fresh fruit
Carrot sticks with hummus
Apple slices with almond butter
Mixed nuts, especially walnuts
Whole grain crackers with avocado
Berry and spinach smoothie
Edamame sprinkled with a bit of sea salt

For lowering cholesterol, drink options include green tea for its antioxidants, water infused with lemon or cucumber, and black coffee without added sugar. Red wine in moderation can offer heart-healthy benefits, and herbal teas like hibiscus or chamomile can support overall health. Vegetable juices, especially those rich in leafy greens, can provide additional nutrients and support heart health.

For lowering cholesterol, focus on heart-healthy, nutrient-dense Indian foods. Choose lean proteins like baked fish, chicken, and legumes, seasoned with herbs and spices instead of salt. Include a variety of fiber-rich vegetables such as broccoli, kale, and carrots for essential vitamins and minerals. Add whole grains like oats, barley, and brown rice for fiber and energy. Incorporate healthy fats from nuts, seeds, and oils like olive oil. Finish with a serving of fresh fruit like apples, berries, and citrus fruits to boost fiber and vitamins. This approach supports heart health and overall well-being.

Meal plan suggestion

Day 1

Breakfast:Oats porridge with grated apples and a pinch of cinnamon
Lunch:Quinoa salad with chickpeas, tomatoes, bell peppers, and cilantro, dressed with lemon and olive oil
Dinner:Brown rice with tofu and spinach curry
Snack:Carrot and ginger juice

Day 2

Breakfast:Whole wheat flour pancakes topped with low-fat yogurt and sliced bananas
Lunch:Lentil soup with carrots, onions, and celery, flavored with turmeric and cumin seeds
Dinner:Stir-fried green beans and broccoli with tofu, served over quinoa
Snack:Sliced apples with a sprinkle of cinnamon

Day 3

Breakfast:Spinach and tomato omelet made with low-fat paneer
Lunch:Chickpea and vegetable curry with brown rice
Dinner:Kidney beans salad with bell peppers, onions, and cilantro, dressed with lemon juice and olive oil
Snack:Banana smoothie with low-fat yogurt

Day 4

Breakfast:Mung bean pancakes served with low-fat yogurt
Lunch:Brown rice with eggplant and green lentil curry
Dinner:Broccoli and cauliflower stir-fry with tofu, seasoned with garlic and mustard oil
Snack:Fresh carrot sticks with lemon juice

Day 5

Breakfast:Oats and banana porridge
Lunch:Tomato and spinach soup served with quinoa
Dinner:Stuffed bell peppers with a mix of kidney beans, brown rice, and spices
Snack:Apple and ginger juice

Day 6

Breakfast:Savory oatmeal with sautéed onions, tomatoes, and spinach
Lunch:Cauliflower and chickpea curry served with brown rice
Dinner:Green lentil stew with carrots and bell peppers
Snack:Sliced banana with a sprinkle of cinnamon

Day 7

Breakfast:Whole wheat chapati with mashed garlic and spinach
Lunch:Mung bean and vegetable curry served over quinoa
Dinner:Red lentil dal with steamed broccoli and carrots
Snack:Fresh fruit salad with apples and bananas

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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