High cholesterol is a common health concern that can increase the risk of heart disease and stroke. The good news? With smart dietary choices, you can effectively manage and lower your cholesterol levels — all while enjoying the vibrant, wholesome flavors of Indian cuisine.
At Health First Diet Clinic, we believe heart-healthy eating should be practical, sustainable, and satisfying. Our 7-Day Cholesterol-Lowering Indian Diet Plan is crafted to nourish your heart, reduce “bad” LDL cholesterol, and boost “good” HDL cholesterol through balanced, fiber-rich, and low-saturated-fat meals.
Why Diet Matters for Cholesterol
Your daily food choices impact cholesterol levels profoundly. Key principles include:
- Increasing soluble fiber (found in oats, legumes, fruits, and vegetables) to reduce cholesterol absorption
- Limiting saturated fats (common in ghee, butter, fatty meats) that raise LDL levels
- Incorporating healthy fats from nuts, seeds, and oils like mustard and olive oil
- Eating antioxidant-rich foods to support vascular health
Your 7-Day Cholesterol-Lowering Indian Diet Plan
Day 1
Breakfast: Oats porridge with flaxseeds and chopped walnuts
Mid-Morning Snack: Apple slices with a sprinkle of cinnamon
Lunch: Brown rice, moong dal tadka, and spinach stir-fry
Evening Snack: Roasted chana (unsalted)
Dinner: 2 whole wheat chapatis, lauki (bottle gourd) curry, and cucumber-tomato salad
Day 2
Breakfast: Vegetable upma made with minimal oil
Mid-Morning Snack: Guava or papaya slices
Lunch: Bajra roti, mixed vegetable sabzi (avoid potatoes), and carrot salad
Evening Snack: Buttermilk (chaas) with roasted cumin powder
Dinner: Moong dal khichdi with steamed broccoli
Day 3
Breakfast: Multigrain vegetable paratha (light oil, whole wheat base) with mint chutney
Mid-Morning Snack: A handful of almonds (unsalted)
Lunch: Quinoa pulao with peas and beans, cucumber raita
Evening Snack: Fresh coconut water (limited quantity)
Dinner: 2 chapatis, bhindi (okra) stir-fry, and fresh salad
Day 4
Breakfast: Poha with peas and peanuts
Mid-Morning Snack: Orange slices
Lunch: Brown rice, rajma curry, and mixed vegetable salad
Evening Snack: Roasted fox nuts (makhana) with black pepper
Dinner: 2 chapatis, methi (fenugreek) sabzi, and cucumber raita
Day 5
Breakfast: Dalia (broken wheat) porridge with dry fruits and flaxseeds
Mid-Morning Snack: Pear or apple
Lunch: Millet khichdi with mixed vegetables and a bowl of curd
Evening Snack: Sprout salad with lemon juice
Dinner: 2 chapatis, tinda (apple gourd) sabzi, and carrot-beet salad
Day 6
Breakfast: Moong dal dosa with tomato chutney (minimal oil)
Mid-Morning Snack: Watermelon or sweet lime
Lunch: Steamed rice, vegetable sambar, and cucumber raita
Evening Snack: Roasted sunflower seeds (unsalted)
Dinner: 2 chapatis, vegetable curry, and fresh carrot sticks
Day 7
Breakfast: Smoothie with spinach, banana, and unsweetened almond milk
Mid-Morning Snack: Apple slices
Lunch: 2 chapatis, chole (chickpeas), and mixed vegetable salad
Evening Snack: Buttermilk or herbal tea
Dinner: Brown rice, mixed dal, and steamed vegetables
Additional Tips for Lowering Cholesterol
- Cook with heart-healthy oils like mustard, olive, or canola in moderation.
- Limit fried, processed, and high-fat dairy products.
- Increase physical activity to complement your diet efforts.
- Maintain regular check-ups to monitor cholesterol and overall health.
At Health First Diet Clinic, led by Dt. Poonam Sharma, we provide personalized cholesterol management plans rooted in Indian culinary traditions and evidence-based nutrition to help you achieve a healthier heart.
Health First Diet Clinic
🌐 Website: www.healthfirstdiet.in
📍 Visit us at: Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Ghaziabad, Uttar Pradesh 201318
📞 Call us at: 099583 67134
Ready to take heart-healthy steps with delicious Indian meals? Contact us today for a personalized cholesterol-lowering diet plan crafted just for you!