7-Day Indian Meal Plan for Lowering Cholesterol to Try in 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
- 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
- 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.
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
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.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
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 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 Dinner: Cauliflower and potato curry with whole wheat chapati
- 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.
Want to learn more?
⚠️ 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.
