Indian meal plan for lowering cholesterol
The Indian meal plan for lowering cholesterol includes heart-healthy foods like oats, barley, nuts, seeds, and legumes. It emphasizes the use of healthy fats such as olive oil and avoids high-cholesterol foods like ghee and butter. Fiber-rich fruits and vegetables are incorporated, aiding in cholesterol management.
Meal plan grocery list
Semolina
Lentils
Brown rice
Mixed vegetables
Spinach
Cottage cheese
Chickpea flour
Mint leaves
Chickpeas
Basmati rice
Cucumber
Fox nuts
Flattened rice
Red kidney beans
Yogurt
Honey
Nuts
Eggplant
Whole wheat flour
Dosa batter ingredients
Coconut
Sliced cucumber
Lemons
Bell peppers
Meal plan overview
Embrace heart health with the Indian meal plan for lowering cholesterol. This plan integrates cholesterol-friendly Indian ingredients, focusing on fiber-rich and plant-based foods.
Featuring legumes, whole grains, and an array of spices, it’s a flavorful approach to reducing cholesterol levels naturally.
Foods to eat
- Dairy Products: Greek yogurt, cottage cheese, and milk for protein and calcium.
- Eggs: If ovo-vegetarian, as a versatile protein source.
- Legumes: Lentils, chickpeas, and various beans for plant-based protein.
- Whole Grains: Quinoa, amaranth, and whole wheat products for additional protein.
- Nuts and Seeds: Almonds, peanuts, sunflower seeds, and chia seeds.
- Vegetables: Broccoli, spinach, and sweet potatoes for nutrients and fiber.
- Soy Products: Tofu, tempeh, and edamame for high-quality plant protein.
- Healthy Fats: Olive oil and avocados for satiety and nutrient absorption.
✅ Tip
Foods not to eat
- Processed Vegetarian Foods: Often high in sodium and additives.
- High-Sugar Snacks: Candies and desserts with refined sugar.
- Refined Carbohydrates: White bread and pasta which are low in nutrients.
- Fried Vegetarian Foods: High in calories and unhealthy fats.
- Excess Dairy: Can lead to high intake of saturated fats.
- Alcohol: Provides empty calories and little nutritional value.
- Sweetened Beverages: Soda and sweetened teas.
- Artificial Sweeteners and Additives: Found in many low-calorie processed foods.
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Main benefits
The High-Protein meal plan for vegetarians incorporates a variety of plant-based protein sources such as legumes, dairy (if lacto-vegetarian), eggs (if ovo-vegetarian), soy products, nuts, and seeds. This plan ensures vegetarians receive sufficient protein to meet their dietary needs, supporting muscle health, and overall well-being.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
An Indian meal plan for lowering cholesterol benefits from these heart-healthy alternatives:
- Flaxseeds can be added to yogurt for omega-3 fatty acids.
- Swap coconut oil with olive oil for cooking to reduce saturated fats.
- Opt for quinoa instead of white rice for a high-fiber grain option.
- Incorporate avocado in salads for healthy monounsaturated fats.
- Using walnuts as a snack can provide additional heart-healthy fats.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Indian snacks that are beneficial for lowering cholesterol:
- Oats idli with sambar
- Barley and vegetable soup
- Grilled brinjal with olive oil dressing
- Apple with a sprinkle of cinnamon
- Green tea with tulsi leaves
- Whole grain roti with a dal tadka
- Chilled bottle gourd juice
What should I drink on this meal plan?
For lowering cholesterol, the Indian way, consider green tea for its heart health benefits, fenugreek water for controlling cholesterol, buttermilk for a heart-healthy probiotic, amla juice for its rich antioxidant properties, and turmeric milk for its anti-inflammatory effect.
How to get even more nutrients?
Meal plan suggestion
Indian Meal Plan for Lowering Cholesterol
Day 1
- Breakfast: Idli made with idli batter and mixed vegetable sambar
- Lunch: Chickpea salad with cucumbers, bell peppers, and mint leaves
- Dinner: Eggplant and spinach curry with brown rice
- Snack: Yogurt with sliced cucumber and a sprinkle of mixed nuts
Calories: 1100 Fat: 30g Carbs: 140g Protein: 60g
Day 2
- Breakfast: Dosa made from dosa batter with coconut chutney
- Lunch: Lentil soup with a side of jeera rice
- Snack: Fox nuts and dried fruits
Calories: 1200 Fat: 35g Carbs: 150g Protein: 55g
Day 3
- Breakfast: Whole wheat flour pancakes with honey and nuts
- Lunch: Spinach and cottage cheese curry with basmati rice
- Dinner: Mushroom and bell pepper stir-fry with flattened rice (poha)
- Snack: Cucumber slices with lemon and salt
Calories: 1150 Fat: 30g Carbs: 145g Protein: 60g
Day 4
- Breakfast: Sabudana (tapioca pearls) khichdi with peanuts and coconut
- Lunch: Chickpea flour crepes with vegetable stuffing
- Dinner: Red kidney beans curry with jeera rice
- Snack: Yogurt with a handful of mixed nuts
Calories: 1180 Fat: 35g Carbs: 150g Protein: 55g
Day 5
- Breakfast: Idli with coconut chutney
- Lunch: Lentil and mixed vegetable khichdi
- Dinner: Eggplant curry with whole wheat chapati
- Snack: Lemon and mint infused water with a side of fox nuts
Calories: 1100 Fat: 30g Carbs: 135g Protein: 60g
Day 6
- Breakfast: Mixed vegetable upma made with semolina
- Lunch: Cucumber and yogurt salad with mint
- Dinner: Fish curry with brown rice
- Snack: Dried fruits and a handful of nuts
Calories: 1150 Fat: 35g Carbs: 140g Protein: 70g
Day 7
- Breakfast: Poha with peas and lemon juice
- Lunch: Bell pepper and spinach stuffed chapatis
- Dinner: Cauliflower and potato curry with whole wheat flour roti
- Snack: Cottage cheese with sliced cucumbers
Calories: 1200 Fat: 30g Carbs: 150g Protein: 55g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024