Tips to Reduce Cholesterol levels in Indian Diet

Indian food is liked throughout the world for its richness and taste.Most often, oil is an indispensible ingredient in Indian food.
It has been found that Indians get heart diseases 5 years earlier than the Europeans because of their oil consumption.Meanwhile,  Indians are  less prone to Alzheimer's disease and Cancer than the people in the West because Indians use more spices. 
Here I have listed out for you some changes you can make to your diet for keeping heart healthy by reducing the amount of cholesterol in your daily diet.
Foods to be avoided/restricted
  • Deep fried sweets and snacks
  • Oils like palm oil and coconut oil
  • Milk products like cream, butter, ghee, mayonnaise, cheese,full cream milk, full fat yogurt,evaporated milk and condensed milk
  • Non veg foods like red meat, hamburgers,shrimps and liver
  • Fast foods
  • Coconut fresh and desiccated, and coconut milk
  • Other stuff like doughnuts,pastries and ice creams.
Foods that can be eaten
  • Eggs can be eaten 3 times a week, but only one per day.
  • Vegetables can be eaten in plenty without any limit
  • All kinds of pulses.They have high fiber content, less saturated fat and high on protein.
  • Use oils like olive oil, sesame oil, sunflower oil or mustard oil for cooking, but in lesser amounts.
  • Skimmed milk and low fat yogurt.
  • Eat at least 3 fruits per day especially apples and pears
  • Have only 2 cups of tea or coffee per day
  • Last but not least, exercise regularly. Take a 30 minutes walk for at least 3 days a week.
Heart Healthy Foods
  • Fish. Especially the fatty ones ( Mackerels, Salmons and Sardines )are found to bring down the level of LDL, also known as "bad cholesterol" because it contains Omega 3 fatty acids. People who does not eat fish can get the Omega 3 fatty acids by making use of Canola oil for cooking.Ground flax seed is also a good source of Omega 3 fatty acid.
  • Oatmeal.Oats are rich in soluble fiber. The soluble fiber(also present in fruits like apples and pears) reduces the bad cholesterol.Soluble fibers decreses the rate of absorption of cholesterol into the bloodstream.You have to consume at least 5 to 10 grams of soluble fibre a day.This helps to decrease the LDL and also the Total cholesterol.
  • Unsalted Unsweetened nuts.Just a handful ( 5 numbers ) of nuts a day is found to reduce cholesterol.The nuts like walnuts, pistachio nuts, almonds and peanuts lower the LDL.Make sure you eat only 5 nuts per day.Overuse will lead to weight gain as it contains plenty of calories.

14 comments:

  1. Thanks.... what about fish?

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  2. Fish is very good for lowering cholesterol since it contains Omega 3 fatty acid.You have to eat fish 2 times per week.

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  3. What abt Spices, is it good for health? i hv heard spicy foods will affect stamina.

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  4. In contrary to popular belief that spices are bad for health, spices have a great role in maintaining health by aiding in digestion.It helps to increase metabolism and prevents heart diseases and arthritis.You can get more info in one of my earlier posts. Here is the link.http://enrichandflourish.blogspot.com/2011/08/better-digestion-tips.html

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  5. Can you add some tips to reduce pimples...?

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  6. thanks.... doc,which one is better canola oil or sunflower ?

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