Indian meal plan for lowering cholesterol

• 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.

• 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.

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.

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.

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.