Diet Plan to Lower Triglycerides and Lower Cholesterol

Triglycerides and cholesterol are types of fat in the blood known as lipids.It is a major issue among Indian population. Higher the blood cholesterol, the greater is the risk of heart diseases.Blood cholesterol has different fractions, one is called LDL, the bad cholesterol and other is called HDL, the good cholesterol.

A balanced diet is needed to maintain the lipid levels. A diet low in saturated fats, low cholesterol, and low-fat is recommended to reduce high triglycerides.All baked products, red meat, high-fat, refined carbohydrates, sugar beverages, junk foodand fried food prepared in hydrogenated oil should be avoided as they may increase the triglyceride levels. Having healthy fats are beneficial in decreasing LDL and increasing HDL.

DIET TO LOWER CHOLESTEROL & LOWER TRIGLYCERIDE

EARLY-MORNING

One glass of water + 1 tsp Fenugreek seeds

BREAKFAST

Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Besan pancake (gram flour) / Veg Oats / Veg Idli / Semolina pancake / Stuffed Chapatti / Chapatti with veg or Dal / Low-fat Milk

MID-MORNING

Fruits / Salad / Lemon water / Coconut water / Buttermilk

LUNCH

Plain chapatti / Missi roti / Boiled Rice / Veg / Dal + Curd + Steamed salad

EVENING

Herbal Tea / Green tea / Roasted Chana + Rice flakes / Sprouts

PRE-DINNER

Veg / Chicken Soups (Home-made)

DINNER

Plain chapatti / Missi chapatti / Boiled Rice / Veg + Dal + Steamed salad Grilled Fish OR Chicken (once a week)

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Whole wheat flour, Oats, Whole grains cereals, Porridge, Brown rice, Rice flakes, Puffed rice, Whole grain bread

Chapatti Ratio - Wheat flour (50%), Black chana (25%), Soybean (25%)

Cereals to be avoided

Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni, White refined flour, White rice, White bread, Corns

FRUITS

Fruits to be consumed

All fruits

Fruits to be avoided

Coconut, Fruit in syrup, Mango, Grapes, Sapodilla, Dates, Banana, All frozen and dried and tinned fruits and vegetables

VEGETABLES

Vegetables to be consumed

All vegetables include Dark green leafy especially Spinach and Kale, Asparagus, Broccoli, Carrots, Onion, Garlic, Beans, Lemon, Cabbage, Bottle gourd, Ridge gourd, Round gourd, Bitter gourd, Cauliflower, Bell peppers, Red pepper, Tomato, Green peas, Potatoes, and Parsley.

Vegetables to be avoided

Yam, Sweet potatoes, Taro roots, Jackfruit, Dried beans, over cooked or Baked, Chips and roasted potatoes, Crisp and Cheese filled snacks

PULSES

Pulses to be consumed

All Pulses and Lentils, Soya products

Pulses to be avoided

Dried and frozen pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Low-fat milk, Curd, Low-fat yogurt, Tofu, Buttermilk

Dairy Products to be avoided

Whole milk and cream, Cream cheese, Condensed milk, Cocoa butter, Full-fat yoghurt, Cottage cheese, Condensed milk

SPICES

Spices to be consumed

Fennel, Turmeric, Cumin, Thyme, Black pepper, Coriander, Rock Salt (limited), Cardamom, Cinnamon, Fenugreek

Spices to be avoided

Red chili and Table Salt

DRINKS

Drinks to be consumed

Coconut water, Buttermilk, Clear soups, Home-made soups, Lemon juice, Green tea, Soy milk, Herbal tea, Aloe Vera juice, Beetroot juice, Gooseberry juice, Pomegranate juice

Drinks to be avoided

Whole milk drinks, Cream based liqueurs, Canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Hot chocolate drinks, Diet soda, Coffee, Tea

Note: if you are Diabetic patient, food high in sugar should be avoided and intake of suitable fats and oils strictly limited.

FLESH FOODS

Flesh Foods to be consumed

Eggs (white part), Roasted or Grilled, Lean meat, Cold fish like Sardines, Salmon, Tune, Mackerel, Herring,and Skinless chicken

Flesh Foods to be avoided

Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Very lean minced meat, Turkey, Veal, Rabbit, Egg yolk, Fish roe, Sausages, Mutton, Salami, Bacon, Duck, Goose, Hot dogs, Meat pies, Visible fat on meat, Organ meat like Liver, Kidney, Chest, Red meat, Smoked and canned fish, Marbled and fatty Meats

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Flax seeds, Chia seeds, Sunflower seeds, Walnuts, Almonds,

Dry Fruits to be avoided

Cashew nuts, Pistachio, Peanuts, Raisins

OILS

Oils to be consumed

Olive oil, Canola oil, Cow ghee, Rice bran oil, Soybean oil

Oils to be avoided

Trans fat foods, Butter, Palm oil, Coconut oil, Hydrogenated oil

OTHER FOODS

Other Foods to be consumed

Homemade only, Jaggery

Other Foods to be avoided

All bakery products or processed, Pastry, Pies, Doughnuts, Chips, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, White sugar, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Deep fried foods, All Spicy foods, Junk foods, Too much salty food, Buttered popcorn, Soya sauce.

LIFESTYLE AND DIETARY TIPS

• Take balanced diet.
• Avoid intake of fatty and sugary food.
• Eat seasonal fruits and vegetables.
• Increase fiber intake.
• Be physically active.

Note: if you are Diabetic patient, food high in sugar should be avoided and intake of suitable fats and oils strictly limited.