Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

Switch to Hindi
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :- care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / DIABETES & HEART / Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL, Increase HDL levels )

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL, Increase HDL levels )

Last Updated on May 4, 2020 | RD, Payal Banka (Registered Dietitian) 14 Comments

Cholesterol is the biggest culprit for all the heart ailments. Do we really know what cholesterol exactly is? Cholesterol is a compound that is produced in the liver and stored in the gall bladder. The other source of cholesterol in the body is from the food we eat. Most of the foods from animal sources are rich in cholesterol. For example milk and milk products, meat, and organ meats. let us see the details on Indian diet plan for reducing cholesterol ( Reduce LDL, VLDL and Increase HDL levels ).

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )

 

Types of cholesterol :

  • Good cholesterol – HDL Cholesterol ( Normal values men – greater than or equal to 50, women greater than or equal to 60 mg/dl )
  • Bad Cholesterol – LDL Cholesterol (Normal Values 100 – 129 mg/dl in both men and women)
  • Total Cholesterol ( Normal value is less than 200 mg/dl in both men and women)

Functions and importance of Cholesterol in Human Body :

Cholesterol, as labeled, is not all that bad. Cholesterol is required for various reasons in the body like:

  • It creates insulation around the vital organs like heart, liver, kidneys, skin, etc.
  • Cholesterol is part of the hormones released in the bloodstream
  • It creates lubrication between joints
  • High HDL keep heart healthy and boosts immunity

However, the excess cholesterol available (LDL) in the body gets stored in all wrong places. The most affected area is the abdomen, thighs, and hips. Cholesterol if gets accumulated in the walls of blood vessels, it creates blockages. There are many disorders caused by excess cholesterol. It leads to varicose veins, heart disorders, hypertension, fatty liver disorder, gallstones, etc.

Risk Factors associated with High cholesterol:

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )

  • Faulty eating:

High intake of saturated fat found in animal sources or trans fats in bakery products increases cholesterol. Excess consumption of desserts, fried foods, processed foods or sweets or chocolates also increases blood cholesterol levels.

  • Obesity:

Having a body mass index (BMI) 30 or more automatically is a risk factor for high cholesterol levels. Read – How to lose weight effectively 

  • Large waist circumference:

Waist circumference more than 40 inches for women and 35 for men is a risk factor for high cholesterol. Read – How to Lose Belly Fat and How to reduce Tummy

  • Sedentary lifestyle:

Exercise keeps our cholesterol in check. It increases good cholesterol (HDL) and reduces bad cholesterol (LDL). But, a sedentary lifestyle is a major risk factor for high LDL cholesterol. Read – Top 10 yoga poses for weight loss, Exercises that are good for weight loss and Top 12 Aerobic exercises.

  • Smoking:

Smoking damages the arterial wall of blood vessels. Thus, it makes space for accumulation of excess cholesterol leading to blockages. It also reduces good cholesterol. Read – Diet to quit Smoking.

  • Diabetes:

High blood sugar leads to high LDL cholesterol and lower HDL cholesterol. Diabetes is a direct risk factor for heart ailments. Read – Indian diet plan for diabetes.

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )

Here is a Sample diet plan for Indian diet plan for Reducing Cholesterol.

Sample Diet Plan:

Empty Stomach: 1 Teaspoon soaked Methi seeds with 1 cup warm water with   2 – 4 Walnuts or Almonds

Breakfast: 1 bowl Oats porridge with milk

Mid-morning: 1 cup Green Tea + 1 Apple or Guava

Lunch: 1 cup Salad + 2 Chapati + ½ cup Brown Rice + 1 cup Vegetable + 1 cup Dal

Mid-Afternoon: 1 glass buttermilk

Snacks: 1 cup Tea/ Coffee + 1 cup boiled Chana or 2 boiled Eggs or 2 Plain Khakras

Dinner: 1 cup Vegetable Soup + 2 small size Bajra Roti + 1 cup Vegetable + 1 cup Curd

Bed-time:  1 tspn Isabgol with 1 cup of either water or milk or curd or buttermilk

( Note – List of vegetables that you can eat –  Lauki / Bottle gourd, Yellow pumpkin /Kaddu, Ridge gourd /Toru, Asparagus, Capsicum, Carrots, Tomato, All green leafy vegetables, Onion, Garlic, and Squash . )

 

Tips on How to Reduce Cholesterol Naturally

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )Diet modification:

A healthy diet controls excess cholesterol production and prevents its accumulation. We will be seeing an Indian diet plan for Reducing Cholesterol after this.

  • Eat good fat: Consume omega 3 rich foods. Omega 3 fatty acid helps in increasing HDL cholesterol and reduces LDL cholesterol. It also helps in reducing total cholesterol. Include fish, walnuts, flaxseeds, chia seeds in the diet.
  • Fiber: Fiber reduces the cholesterol absorption from the intestines into the blood. It also delays the absorption of cholesterol. Studies show fiber also reduces the risk of blockage in the arteries.
  • Reduce sugar: Excess sugar is stored in the body in the form of fat. Also, with uncontrolled sugar the walls of blood vessels become stiff. This leads to abnormal cholesterol calcification and accumulation.

Exercise:

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )

Studies show prolonged cardio exercises use stored fat as fuel for energy. Initial 20 minutes of cardio exercise uses stored carbohydrates as fuel for energy. Post 20 minutes it is a fat that gets burned. This is how the body reduces cholesterol. Walking, cycling, swimming, aerobics are a few workouts that you can take up. The recommendation is 150 hours a week or 5 days for half an hour in a week.

Read – Benefits of walking 

– Benefits  of skipping rope 

– Top aerobic exercises 

Use of functional foods:

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )

There are certain foods that have a compound which reduces cholesterol from the blood. It either reduces the production of cholesterol in the body or removes extra cholesterol via excretion. It can also reduce the absorption rate of cholesterol. we have used these in the Indian diet plan for Reducing Cholesterol.

  • Methi seeds/ cinnamon: Saponins in methi seeds reduces cholesterol production in the body. Cinnamaldehyde in cinnamon helps to reduce cholesterol that is circulating in the body. Cinnamon increases the BMR of the body, thus leading to the use of fats as fuel for energy. Read – Health benefits of Methi seeds
  • Oats: Oats contain beta-glucan that helps in reduced cholesterol production in the body. It also excretes excess cholesterol in the intestine.
  • Isabgol: Isabgol is a soluble fiber that binds cholesterol in the intestines and excretes it. Studies show isabgol also helps in reduces the circulatory cholesterol from the body. Read – Benefits of Isabghol
  • Green tea: Green tea is rich in antioxidants. The catechin in the green tea reduces the damage done by the cholesterol deposition. It also helps in reducing the circulating cholesterol. Read – Benefits of Matcha Green Tea 
  • Garlic: Garlic contains allicin that reduces the cholesterol from the body. It reduces the accumulated cholesterol and prevents heart ailments.

 

Quit habits

Indian diet plan for Reducing Cholesterol ( Reduce LDL, VLDL and Increase HDL levels )

  • Smoking: Smoking damages the blood vessel lining and it attracts the accumulation of fats. Smoking also reduces good cholesterol and increases bad cholesterol.
  • Alcohol: Excess alcohol consumption increases fat deposition in the body.
  • Tobacco: Tobacco-like cigarettes damages the blood vessel lining.

Weight loss:

Being overweight means having excess cholesterol in the body. Also, the sedentary lifestyle of an obese individual leads to no usage of fats as fuel. Thus, the excess cholesterol calcifies and proves fatal for an individual. check this video.

Endnote:

Managing blood cholesterol is not that difficult. Just understand the mechanism of cholesterol production, storage, and utilization, and the problem is solved. Simple lifestyle modification with the right diet and appropriate workout gives you the best result concerning cholesterol. Hope this Indian diet plan for Reducing Cholesterol helps you in becoming Heart Healthy.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

Indian Diet Plan for H Pylori Infection ( How to Treat Gastritis Caused by Helicobacter Pylori )

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Indian Diet Chart for Hepatomegaly PDF ( How to Reduce Liver Swelling )

Indian Diet Chart for Kidney Patients PDF (Acute and Chronic Kidney Disorder Diet)

Indian Diet Plan for Angioplasty (Diet After Angioplasty Surgery)

Indian Diet Plan for Bypass Patient | Maintaining Heart Health (What to eat After 20 days of Surgery)

Indian Diet Plan After Heart Bypass Surgery ( Post - Operative Cardiac Diet)

Indian Diet Plan After Heart Bypass Surgery ( Post-Operative cardiac Diet)

Indian Diet Plan for Chemotherapy Patients ( Chemo Diet Chart PDF )

Indian Diet Plan for Dialysis ( Kidney Patient Diet chart PDF / Dialysis Diet Chart )

Indian Diet Plan for Asthma ( Asthama Diet Chart , Food list )

Indian Diet Plan for Asthma ( Asthama Diet Chart, Food list )

Vertigo Diet Plan (Indian Menu, Indian Food List, How to stop Dizzyness )

Vertigo Diet Plan (Indian Menu, Indian Food List, How to stop Dizzyness )

Previous Post: « How to get six pack abs for girls ? ( Indian diet plan and workout )
Next Post: Half and Full Marathon Training for beginners and intermediates in India »

Reader Interactions

Add your comment

Comments

  1. Pandiyan

    September 1, 2021 at 4:07 pm

    Hi
    Good evening, I am pandiyan from chennai Age 37 Height 165cm and weight 75Kg. Recently I took test for cholesterol, the results are ( S.Total cholesterol 265mg/dl, S.HDL cholesterol 38mg/dl, S.Triglycerides 136mg/dl, S.VLDL cholesterol 27.2mg/dl, S.LDL cholesterol 199.8mg/dl )
    Kindly advice me diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 3, 2021 at 3:54 pm

      You can follow the tips mentioned in the articel abpve or for personal diet plan , please check this page : https://www.dietburrp.com/diet-services/

      Reply
  2. SOHOM DAS

    June 5, 2021 at 12:30 pm

    Dear mam,
    I am sohom das from asansol ( wesrbengal). I have a problem,MY S.Cholesterol 235. S.Triglycerides 625
    HDL 35
    LDL 75
    VLDL 125
    LDLC/HDLC RATIO 2.14
    TC/HDLC RATIO 17.86
    Plasma Glucose Fasting 75.
    Plz suggest a right diat plan.
    I am confused and helpless. Plz help mam.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 7, 2021 at 8:22 pm

      Hi Soham , please follow the tips from article. or check this page for personal diet plan : https://www.dietburrp.com/diet-services/

      Reply
  3. Florence Nwosu

    April 9, 2021 at 11:20 pm

    Hi. I was diagnosed with prediabetic,ldl126, high b/p,hdl 49 and cholesterol 191.please customize meal plan for me if possible . Please l equally want to gain weight as l have lost 30lbs.( previous wt 183)current wt 153.How can l gain at least 10lbs?Yes some people look good when the shed wts,unfortunately I am not in that category.Desperately waiting for your reply,thank you..Florence

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 12, 2021 at 12:28 pm

      Hi I have replied to your email.

      Reply
  4. Srilatha

    January 29, 2020 at 7:54 pm

    Hi Mam,

    I have gone through your suggestion and diet charts shared. They are really good.
    My husband is having LDL cholesterol:169mg/dl and HDL:44 mg/dl.
    Please sugguest some Indian diet for him which can lower the levels.

    Thank you

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 3, 2020 at 4:21 pm

      check this – https://www.dietburrp.com/indian-diet-plan-for-heart-patients/

      Reply
  5. Biswajit Chakraborty

    July 25, 2018 at 10:49 am

    Good morning Mam. Actually Two Persons of our relatives having H/O. Chronic Kidney Disease & another one is H/O. Cardiovascular with Ischemic Heart Diseases related Problem.As per our House Physician Dr. advised that strickly follow the not only Medicine, with Calorie wise Diet Charts also.But Madam my only question is “For both Patients,How much Calories required daily & send me diet chart and how much calorie we get from the Diet Chart?
    Waiting your favourable reply soon,Madam.
    With due regards,
    Biswajit Chakraborty, From Kolkata.
    Mobile Number:+91 8420673974.
    E mail I.D. : chak.bisy75@gmail.com.

    Reply
    • Payal Banka

      July 26, 2018 at 2:25 pm

      Hi Biswajit ,

      the calorie depends upon the individual data of ech person .. there is no set chart for any one fro me to give to you …

      Reply
      • Jaseena

        May 9, 2019 at 11:19 am

        Hi mam,
        This is jaseena. .My husband weight is 64kg only but he us suffering from high cholesterol , and uric acid is 8.2. . Pls suggest me to follow a diet plan to follow.
        Your immediate action is highly appreciated.

        Thank you
        Naseem

        Reply
        • Payal Banka

          May 9, 2019 at 3:53 pm

          Hi Jaseena , i will have to plan a personalized diet for him . as i do not have a redy sample for your reference that would help in both cholesterol and uric acid issue.

          please check this page – https://www.dietburrp.com/diet-services/

          Reply
  6. Rihanna

    June 11, 2018 at 11:55 pm

    This diet plan contains how many calories mam.

    Reply
    • Payal Banka

      June 28, 2018 at 4:37 pm

      around 1400 calories

      Reply

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

January 23, 2023

How to Increase AMH Levels for Pregnancy? (Food List and Indian Diet Plan Pdf)

January 16, 2023

Indian Diet Plan for H Pylori Infection ( How to Treat Gastritis Caused by Helicobacter Pylori )

January 9, 2023

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

January 2, 2023

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.