Indian meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

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

Dry goods

Semolina

Lentils

Brown rice

Chickpea flour

Basmati rice

Flattened rice

Red kidney beans

Whole wheat flour

Snacks & sweets

Fox nuts

Nuts

Honey

Dairy & eggs

Cottage cheese

Yogurt

Fresh grocery

Mixed vegetables

Spinach

Cucumber

Sliced cucumber

Eggplant

Mint leaves

Lemons

Bell peppers

Plant based

Chickpeas

Dosa batter ingredients

Coconut

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.

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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.

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Main benefits

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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 suggestion

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

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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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