Indian recipes that make up a low cholesterol diet: approved by nutritionists


Cholesterol is a fat-like substance found in all cells in the body. Our body needs cholesterol for good health, but in the right amounts, explains the US National Institutes of Health (NIH). Unhealthy cholesterol levels can lead to high blood cholesterol levels, which can increase your chances of heart disease, stroke, and other problems. The Indian Heart Association says cholesterol problems are “very common among South Asians due to genetic risk, lack of physical activity and suboptimal dietary habits.” Changing the foods you eat can lower your cholesterol. Harvard explains that adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to clogged arteries, is the best way to achieve a low-cholesterol diet.
Certified nutritionist and diet consultant, Suhani Jain, Bloomwithin, has shared 5 easy and healthy Indian recipes that can be part of your low cholesterol diet. But be sure to follow portion control and not use excess oil during the cooking process.

Here are 5 nutritionist-approved cholesterol-lowering Indian recipes:

1. Sprout Moong Chat

Sprouted moon It is a great source of dietary fiber, specifically soluble fiber that helps control cholesterol. Add a bowl of green chickpea sprouts with vegetables to your breakfast or dinner. You can also add toasted flaxseeds, chopped almonds, and a little lemon, which will further help lower cholesterol and add flavor to the dish.

2. Spinach Khichdi

The humble Indian khichdi is one of the most comforting foods there is. Due to its composition of dal and rice, it is full of protein and is excellent for reducing cholesterol levels. If it seems too basic or boring, add something spinach leaves along with spices like jeera, turmeric and methi seeds, which are tasty superfoods.

Spinach Khichdi

Spinach Khichdi Photo credit: iStock

3. Methi, garlic and coriander chutney

Our ancient Indian wisdom provides us with various interesting chutneys and sauces made with medicinal herbs and spices. One such sauce could be prepared with methi seeds, garlic and coriander leaves. Methi seeds are high in fiber (50%) and therefore help reduce cholesterol and triglyceride levels in patients with high serum cholesterol, explains the nutritionist. They can be roasted and powdered to mix with garlic and coriander leaves. The dietary advisor adds that an intake of 1/2 a clove of garlic per day has been shown to reduce cholesterol levels by approximately 10%. Coriander leaves also help reduce LDL (bad cholesterol) while improving HDL (good cholesterol).
Also read: Healthy food is not enough; Focus on Mindful Eating for Good Health

4. Oatmeal and moringa cheela

Moringa (thigh) is acclaimed for its medicinal uses and is also excellent for reducing bad cholesterol, improving good cholesterol, and fighting heart disease. Add this moringa Add leaf-stuffed oat cheela to your diet by mixing it with some low-fat curd. Oats have beta-glucan as the main component of soluble fiber, which benefits cholesterol reduction if consumed regularly, adds nutritionist Jain.

5. Aliv Laddu Seeds

Aliv/Halim seeds are healthy for people suffering from high cholesterol levels, according to the nutritionist. Its regular consumption ensures a reduction in LDL-bad cholesterol. These seeds can be made into laddus by soaking them with some flax seeds in plain or coconut water for 2 hours. They can then be combined with jaggery, grated coconut, chopped almonds and other preferences to make them a delicious laddu packed with iron, folic acid and fiber and very useful in fighting cholesterol.
Also read: Looking for vegetarian food rich in vitamin D? Here are 5 healthy and tasty Indian recipes

Add these healthy cholesterol-lowering Indian recipes to your diet and reduce or stop eating unhealthy, high-cholesterol processed foods.

Disclaimer: This content, which includes advice, provides generic information only. In no case does it replace qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV takes no responsibility for this information.


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