CHOLESTEROL
June 1st, 2021
3 mins read

A Handy Low Cholesterol Diet Plan

Certain foods contribute to excessive production of cholesterol in your body

Cholesterol can have serious implications on your health

Reduce cholesterol by following a low cholesterol diet plan and exercising

Cholesterol is often considered very dangerous. But did you know that your body actually requires cholesterol and that it isn’t inherently bad?

Cholesterol is an integral component of healthy cells in your body. It helps form protective cell membranes, it is used in the production of bile – which is critical to digestion – and your body requires it to produce vitamin D and certain hormones. 

Your liver produces the optimal amount of cholesterol that your body needs for these functions. However, the food you eat also contributes to its production. Depending on what you eat, there could be an excess of cholesterol in your body, and this could cause health problems. 

In this case, cholesterol may form deposits on the walls of your arteries, restricting blood flow. Over time, this contributes to high BP. In some cases, these deposits can break away from the walls of the arteries and form a clot, resulting in a heart attack or stroke. So, the first step to reduce cholesterol is to manage your diet. 

Foods that lower Cholesterol

  • Pulses 
  • Nuts 
  • Dark chocolate and cocoa 
  • Extra virgin olive oil 

low cholesterol diet

Diet Plan to Reduce Cholesterol

Meal/Day  Day 1  Day 2  Day 3 
Breakfast  3 oat idlis with mint chutney   1 bowl of oatmeal with cut fruits and berries  2 egg whites and 2 slices of whole wheat bread 
Snack  1 pear or orange and 1 glass of coconut water  1 bowl of low-fat yoghurt  1 apple, 4-5 almonds and 2 walnuts 
Lunch  1 bowl of brown rice with a spinach, corn, broccoli and tofu stir fry in your choice of sauce  2-3 jowar rotis, 1 bowl of dal and 1 bowl of carrot and peas sabzi  1 bowl brown rice pulao/biryani with vegetables of your choice and 1 bowl of vegetable raita 
Snack  1 bowl of stir-fried sprouts  1 boiled egg and 1 glass of buttermilk  1 bowl of spinach soup 
Dinner  bajra rotis, 1 bowl of lauki kofta sabzi and 1 bowl of low-fat yogurt   Mixed greens salad with rajma, almonds and grilled tofu  1 bowl whole-grain, mixed vegetable khichdi and 1 bowl of low-fat yogurt 

In addition to following a low cholesterol diet plan, consider exercising, quitting smoking and consuming alcohol. 

Additional Read: Guide to create a healthy diet plan

Remember that cholesterol can have serious implications. Therefore, it’s important that you consult with a doctor regularly if you have high cholesterol or are risk of having it.  

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