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 (suji)
- Lentils (dal)
- Brown rice
- Mixed vegetables
- Spinach
- Cottage cheese (paneer)
- Chickpea flour (besan)
- Mint leaves
- Chickpeas (chole)
- Basmati rice
- Cucumber
- Fox nuts (makhana)
- Flattened rice (poha)
- Red kidney beans (rajma)
- Yogurt
- Honey
- Nuts
- Eggplant
- Whole wheat flour
- Dosa batter ingredients (rice and lentils)
- Coconut
- Sliced cucumber
- Lemons
- Bell peppers
- Idli batter ingredients (rice and lentils)
- Potatoes
- Cauliflower
- Khichdi ingredients (rice and lentils)
- Jeera rice ingredients (cumin seeds and rice)
- Mushrooms
- Mixed nuts and dried fruits
- Sabudana (tapioca pearls)
- Peanuts
- Corn
- Lime
- Spices and condiments (coconut chutney, sambar ingredients, etc.)
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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
- Heart-Healthy Grains: Oats, barley, and whole wheat for fiber.
- Legumes: Lentils, chickpeas, and beans for plant-based protein and fiber.
- Lean Protein: Grilled chicken and fish, tofu for vegetarians.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds for healthy fats.
- Vegetables: Leafy greens, bell peppers, and brinjal (eggplant) for antioxidants and fiber.
- Fruits: Berries, apples, and pears for their cholesterol-lowering effects.
- Dairy: Low-fat yogurt and milk.
- Healthy Oils: Olive oil and mustard oil for cooking.
✅ Tip
Incorporate heart-healthy fats like avocado, nuts, and olive oil into your meals to help lower LDL (bad) cholesterol levels.
Foods not to eat
- High-Fat Meats: Avoid red meat and processed meats high in saturated fats.
- Fried Snacks: Such as samosas and bhajis, which are high in trans fats.
- Full-Fat Dairy: Like cream and high-fat cheeses.
- Refined Carbs: White rice and bread which lack dietary fiber.
- Processed Foods: High in unhealthy fats, sugars, and salts.
- Sweets: High in sugar and unhealthy fats.
- Trans Fats: Found in many fast foods and commercial baked goods.
- Excessive Oil in Cooking: Use minimal amounts of healthier oils.
Main benefits
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.
How to budget on this meal plan
Bulk purchase lentils, brown rice, and whole wheat flour as they are central to many dishes. Opt for seasonal vegetables and fruits to keep costs down. Homemade chutneys and dips like hummus can be made cost-effectively. Consider using nuts and seeds as healthy snack options, which can be more affordable when bought in bulk.
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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?
Lowering cholesterol with an Indian diet can be tasty and healthful. Focus on whole grains like barley and oats that help reduce LDL levels. Beans and legumes not only offer protein but also help manage cholesterol due to their high fiber content. Cook with garlic and ginger, which are natural cholesterol-lowering agents, and use heart-healthy oils like olive oil or rice bran oil.
Meal plan suggestions
Indian Vegetarian Meal Plan
Day 1
- Breakfast: Vegetable Upma (semolina cooked with vegetables) - 300 calories, 8g protein
- Lunch: Dal Tadka (lentil curry) with brown rice and mixed vegetable salad - 400 calories, 15g protein
- Snack: Fruit chaat (mixed fruit salad) - 150 calories, 2g protein
- Dinner: Palak Paneer (spinach and cottage cheese curry) with whole wheat roti - 350 calories, 18g protein
Day 2
- Breakfast: Besan Cheela (chickpea flour pancake) with mint chutney - 250 calories, 12g protein
- Lunch: Chole (chickpea curry) with basmati rice and cucumber raita - 400 calories, 14g protein
- Snack: Roasted makhana (fox nuts) - 100 calories, 3g protein
- Dinner: Mixed vegetable curry with two whole wheat rotis - 350 calories, 10g protein
Day 3
- Breakfast: Poha (flattened rice with vegetables) - 250 calories, 5g protein
- Lunch: Rajma (red kidney beans) with steamed rice and salad - 400 calories, 15g protein
- Snack: Yogurt with honey and nuts - 200 calories, 8g protein
- Dinner: Baingan Bharta (eggplant mash) with whole wheat chapatis - 350 calories, 6g protein
Day 4
- Breakfast: Dosa with coconut chutney and sambar - 300 calories, 6g protein
- Lunch: Vegetable biryani with cucumber raita - 350 calories, 8g protein
- Snack: Sliced cucumber with lemon and pepper - 50 calories, 1g protein
- Dinner: Paneer Tikka with sautéed mixed vegetables - 400 calories, 20g protein
Day 5
- Breakfast: Idli with sambar and coconut chutney - 300 calories, 8g protein
- Lunch: Kadhi (yogurt-based curry) with khichdi (rice and lentil dish) and salad - 400 calories, 12g protein
- Snack: Fruit smoothie with nuts - 200 calories, 5g protein
- Dinner: Aloo Gobi (potato and cauliflower curry) with whole wheat roti - 350 calories, 7g protein
Day 6
- Breakfast: Multigrain paratha with curd - 350 calories, 12g protein
- Lunch: Mushroom and peas curry with jeera rice - 400 calories, 10g protein
- Snack: Mixed nuts and dried fruits - 150 calories, 4g protein
- Dinner: Moong dal khichdi with a side of yogurt - 350 calories, 15g protein
Day 7
- Breakfast: Sabudana Khichdi (tapioca pearl pilaf) - 300 calories, 2g protein
- Lunch: Vegetable Pulao with dal and salad - 400 calories, 10g protein
- Snack: Steamed corn with lime and salt - 100 calories, 3g protein
- Dinner: Saag Paneer (spinach and cottage cheese) with roti - 350 calories, 18g protein
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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.
