In recent years, the prevalence of high cholesterol levels has become a significant health concern worldwide, particularly in India, where lifestyle factors and dietary habits contribute to its increasing incidence. Elevated cholesterol levels, specifically high levels of LDL (bad) cholesterol, are a major risk factor for cardiovascular diseases, including heart attacks and strokes. Recognizing the importance of dietary interventions in managing cholesterol levels, there has been a growing interest in developing effective Indian diet plans tailored to address this issue. In this context, a 30-day Indian diet plan to reduce cholesterol emerges as a practical and accessible approach to improving heart health.
Which Foods are best in reducing cholesterol?
Whole grains that are rich in soluble fiber are the best for reducing cholesterol. Here is a list of top 10 Indian Foods which can help in reducing cholesterol in 30 days:
Oats: Oatmeal and oat bran are particularly high in soluble fiber, which helps lower LDL cholesterol levels.
Barley: Barley contains beta-glucan, a type of soluble fiber that can help reduce cholesterol levels.
Quinoa: Quinoa is a versatile whole grain that is rich in protein and fiber, including soluble fiber, making it a good choice for lowering cholesterol.
Brown rice: Brown rice contains more fiber and nutrients compared to white rice, and its soluble fiber content can help in reducing cholesterol levels.
Whole wheat: Whole wheat products like whole wheat bread, pasta, and couscous are good sources of fiber, including soluble fiber, which can aid in cholesterol reduction.
Millet: Millets such as pearl millet (bajra), foxtail millet (kangni), and finger millet (ragi) are rich in soluble fiber and can contribute to lowering cholesterol levels.
Vegetables: Vegetables like Brussels sprouts, broccoli, carrots, and sweet potatoes are high in soluble fiber and can help in reducing cholesterol when included in the diet.
Fruits: Fruits such as apples, oranges, strawberries, and pears are rich in soluble fiber, antioxidants, and other nutrients that support heart health and cholesterol management.
Legumes: Legumes such as lentils, black beans, and lima beans are high in soluble fiber and protein, which can help lower cholesterol levels and improve heart health.
Isabgol husk (Psyllium husk): Isabgol husk is a rich source of soluble fiber, which helps lower cholesterol levels and promotes digestive health when consumed regularly.
Are nuts and seeds useful in reducing bad cholesterol?
Yes, nuts and seeds are beneficial for reducing LDL (bad) cholesterol levels when consumed as part of a balanced diet. They are rich in unsaturated fats, fiber, and various nutrients that can help improve cholesterol profiles. Specifically, nuts like almonds, walnuts, pistachios, and seeds like flaxseeds and chia seeds contain monounsaturated and polyunsaturated fats, which can lower LDL cholesterol levels. Additionally, they are a good source of plant sterols, fiber, and antioxidants, all of which contribute to their cholesterol-lowering effects. Incorporating a handful of nuts or seeds into your daily diet can be a heart-healthy choice.
Table 1. Indian Foods with highest Fiber content
Food | Fiber content (g/100g) |
Chia seeds (चिया बीज) | 34.4 |
Flaxseeds (अलसी बीज) | 27.3 |
Psyllium husk (इसबगोल का चिलका) | 66.7 |
Chana (Chick peas) (काले चने) | 8.3 |
Lentils (साबूत मूंग) | 7.9 |
Black beans (राजमा) | 7.5 |
French beans (फ़ली/सेम) | 7.3 |
Avocado (एवोकाडो) | 6.7 |
Raspberries (रस्पबेरी) | 6.5 |
Whole grain wheat flour (पूरे अनाज का आटा) | 12.2 |
Barley (जौ) | 15.6 |
Oats (ओट्स) | 10.6 |
Quinoa (कीनोआ) | 7.0 |
Brown rice (भूरा चावल) | 3.5 |
High cholesterol: Foods to avoid
To manage high cholesterol, it's best to avoid or limit the intake of certain foods, including:
Trans fats: Found in fried foods, baked goods, and many processed snacks, trans fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
Saturated fats: Foods high in saturated fats, such as red meat, full-fat dairy products, and tropical oils like coconut and palm oil, can raise LDL cholesterol levels.
Processed meats: Deli meats, sausages, bacon, and other processed meats are high in saturated fats and cholesterol, increasing the risk of heart disease.
High-fat dairy products: Full-fat cheeses, cream, and butter are sources of saturated fats and cholesterol, so opt for low-fat or fat-free versions instead.
Fast food and fried foods: Fast food items and fried foods like Samosa, Kachori French fries and fried chicken are often high in unhealthy fats, contributing to elevated cholesterol levels.
Sugary foods and beverages: Foods high in added sugars, such as sugary drinks, desserts, and candies, can lead to weight gain and increase triglyceride levels, which can worsen cholesterol profiles.
Processed and packaged snacks: Many packaged snacks like chips, crackers, and cookies contain trans fats, saturated fats, and added sugars, so choose healthier alternatives like nuts, seeds, or fresh fruit.
By minimizing or avoiding these foods and opting for healthier alternatives, you can better manage your cholesterol levels and support heart health.
Is non veg food to be avoided in high cholesterol?
While non-vegetarian foods can be part of a balanced diet, certain types of non-vegetarian foods, especially those high in saturated fats, should be limited if you have high cholesterol.
Fatty cuts of red meat, processed meats like sausages and bacon, and fried chicken can contribute to elevated LDL (bad) cholesterol levels. Instead, opt for lean cuts of poultry without skin, and fish rich in omega-3 fatty acids, such as salmon, mackerel, and trout, which are beneficial for heart health.
It's important to focus on moderation and choose healthier cooking methods like grilling, baking, or steaming instead of frying. Additionally, incorporating more plant-based protein sources like legumes, tofu, and nuts can help diversify your diet and support better cholesterol management.
Which cooking oil is best for reducing cholesterol. And how much ?
Oils high in unsaturated fats, such as olive oil, canola oil, and avocado oil, are considered the best options for reducing cholesterol. These oils contain monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels when used in place of saturated and trans fats.
As for the amount of oil per day, it's recommended to limit total fat intake to about 20-25% of your daily calories, with most of these fats coming from sources of unsaturated fats. This translates to roughly 2-4 tablespoons of oil per day for most people, depending on individual calorie needs and dietary preferences. However, it's important to remember that oil is calorie-dense, so portion control is key to maintaining a healthy balance.
Sample Indian Diet Plan to Reduce Cholesterol in 30 Days
Here's a general outline for an Indian diet plan to reduce cholesterol in 30 days:
Breakfast:
Start with a bowl of oatmeal topped with fruits like berries or sliced apples.
Include a glass of skimmed milk or low-fat yogurt.
Optionally, add a handful of nuts like almonds or walnuts for healthy fats.
Mid-Morning Snack:
Have a fruit salad or a serving of sliced cucumbers with a sprinkle of chaat masala for flavor.
Lunch:
Opt for a mixed vegetable salad with a dressing of lemon juice and olive oil.
Include whole grain roti or brown rice with dal (lentils) and a side of grilled or baked fish or chicken.
Afternoon Snack:
Enjoy a cup of green tea with a small handful of roasted chickpeas or sprouts.
Dinner:
Choose grilled or steamed vegetables with a small portion of lean protein like tofu or paneer.
Accompany with a small bowl of quinoa or whole wheat pasta.
Before Bed:
Have a glass of warm milk or a cup of herbal tea like chamomile to promote better sleep and digestion.
Hydration:
Drink plenty of water throughout the day to stay hydrated and aid in digestion.
What other Lifestyle changes should be done ?
Regular Exercise: Engaging in regular physical activity, such as brisk walking, jogging, swimming, or cycling, can help raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Maintain a Healthy Weight: Losing excess weight, particularly around the abdominal area, can improve cholesterol levels. Even a modest weight loss of 5-10% can lead to significant improvements in cholesterol levels and overall heart health.
Quit Smoking: Smoking can lower HDL cholesterol levels and damage blood vessels, leading to the buildup of plaque and increased risk of heart disease. Quitting smoking can help improve cholesterol levels and reduce the risk of cardiovascular complications.
Limit Alcohol Consumption: Drinking alcohol in excess can raise triglyceride levels and contribute to weight gain, both of which can negatively impact cholesterol levels. Limiting alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men) can help maintain healthy cholesterol levels.
Manage Stress: Chronic stress can increase levels of cortisol, a hormone that may raise LDL cholesterol levels and promote the buildup of plaque in the arteries. Finding healthy ways to manage stress, such as practicing relaxation techniques, mindfulness meditation, yoga, or engaging in hobbies and activities you enjoy, can help improve cholesterol levels and overall heart health.
10 practical tips while eating outside to reduce Cholesterol
Here are 10 practical tips to help reduce cholesterol while eating outside:
Choose grilled or baked options: Opt for dishes that are grilled, baked, or steamed rather than fried. This reduces the intake of unhealthy fats, which can contribute to elevated cholesterol levels.
Ask for sauces and dressings on the side: Requesting sauces, dressings, and toppings on the side allows you to control the amount you use, reducing excess fat and cholesterol.
Prioritize vegetables and fruits: Include plenty of vegetables and fruits in your meal, either as sides or as the main dish. These are high in fiber, which can help lower cholesterol levels.
Select lean protein sources: Choose lean protein sources such as grilled chicken, fish, or tofu instead of fatty cuts of meat or processed meats, which are high in cholesterol-raising saturated fats.
Limit cheese and creamy sauces: Be cautious of dishes containing large amounts of cheese or creamy sauces, as these are often high in saturated fats and cholesterol.
Opt for whole grains: Choose whole grain options such as brown rice, quinoa, or whole wheat pasta instead of refined grains like white rice or white bread. Whole grains contain fiber, which can help lower cholesterol.
Avoid fried and breaded foods: Fried foods and dishes coated in breadcrumbs are typically high in unhealthy fats and calories. Instead, choose items that are prepared without breading or frying.
Drink water or unsweetened beverages: Opt for water, unsweetened tea, or sparkling water instead of sugary beverages or alcoholic drinks, which can contribute to weight gain and elevated cholesterol levels.
Control portion sizes: Be mindful of portion sizes and avoid overeating. Consider sharing a dish with a friend or taking half of your meal home for later.
Skip dessert or choose wisely: Desserts are often high in sugar and saturated fats. If you're craving something sweet, consider sharing a dessert with others or opting for a fruit-based option.
By following these practical tips, you can make healthier choices while eating out and support your efforts to reduce cholesterol levels and improve overall heart health.
Conclusion:
In conclusion, adopting a 30-day Indian diet plan tailored to reduce cholesterol levels offers a promising strategy for improving heart health and mitigating the risk of cardiovascular diseases. By emphasizing the consumption of nutrient-rich whole foods such as fruits, vegetables, legumes, whole grains, and lean proteins, while minimizing intake of saturated fats, trans fats, and processed foods, individuals can effectively manage their cholesterol levels. Furthermore, incorporating regular physical activity, staying hydrated, and maintaining portion control complement the dietary approach, contributing to holistic cardiovascular wellness.
Read the article thrice and found very helpful.