THE QUICKEST WAY TO DROP YOUR CHOLESTEROL LEVELS

THE KNOW HOW: CHOLESTEROL AND DIET

Cholesterol is a waxy, fat like substance found in all the cells in your body. Some cholesterol is needed to make hormones, vitamin D and substances that helps in digestion. Animal foods such aa egg yolks, meat and cheese contain cholesterol.

Excessive cholesterol in your body can combine with other substances in the blood to form plaque and is known aa atherosclerosis.

Understanding of HDL, LDL and VLDL

• HDL stands for high-density lipoprotein. It is sometimes called "good" cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
• LDL stands for low-density lipoprotein. It is sometimes called "bad" cholesterol because a high LDL level leads to the buildup of plaque in your arteries.

• VLDL stands for very low-density lipoprotein. Some people also call VLDL a "bad" cholesterol because it too contributes to the buildup of plaque in your arteries. But VLDL and LDL are different; VLDL mainly carries triglycerides and LDL mainly carries cholesterol.

Before we explain the diet recommended for lowering cholesterol, it is necessary to understand: 

• The foods high in soluble fibre.
• The foods high in healthy polyunsaturated fats & healthy monounsaturated fats.

1. The foods high in soluble fibre

• Black beans, lima beans, brussels sprouts, avocados, sweet potatoes, broccoli, turnips, pears, figs, peas, oat bran and barley.

2. (a) Foods high in heathy polyunsaturated fats includes

Soybean, Sunflower, Safflower, Canola oil and margarine spreads made from these oils:
• Pine nuts, walnuts and brazil nuts
• Fish
• Tahini (sesame seed spread)
• linseed (flaxseed) and chia seeds

(b) Foods high in healthy monounsaturated fats include:

• Monounsaturated fats are healthy fats most commonly found in nuts and seeds and peanut butter.
• Also, cooking oils made from plants or seeds, including: avocado, olive, canola, peanut, sunflower, soybean, sesame and safflower contain monounsaturated fats.

Eating soluble fibre, polyunsaturated fats and monounsaturated fats help in lowering the LDL and increasing the good cholesterol (HDL). They thus help the body to maintain stable cholesterol levels.

FOODS TO AVOID/ FOODS TO CONSUME 

❌

❌

AVOID ❌ 

Some high cholesterol foods also high in saturated fats:

A. Butter/ Ghee
B. Full fat yoghurt
C. Whole milk
D. Cheese

CONSUME ✅ Consume Extra virgin olive oil or avocado oil.

• YOGHURT

AVOID ❌  Full fat yoghurt.

CONSUME ✅ Non fat or low fat.

• MILK

AVOID ❌ Avoid full fat milk.

CONSUME ✅ Skim milk (non fat).

• CHEESE

Limit cheese (100 gm)

AVOID ❌ Avoid full fat cheese.

• PROCESSED MEAT

Limit processed meat because of:

A. High cholesterol content

B. Low nutrition

AVOID ❌

Processed meat like:

A. Bacon
B. Sausage
C. Hot dogs
Made up of Fatty cuts of beef or pork.

• RED MEAT

AVOID ❌
Foods rich in high saturated fats and cholesterol.

• Steak 
• Beef roast 
• Ribs 
• Pork chops 
• Ground Beef

CHOOSE ✅

90% lean ground beef, lean cuts of beef (Sirloin, tenderloin, filet or flank steak, pork loin or tenderloin).

FOCUS ON

Baked Skinless or lean ground poultry.

• FRIED FOODS

Foods high in saturated fat and cholesterol.

AVOID ❌

A. Fries
B. Fried chicken
C. Foods cooked in deep fryer.

CHOOSE ✅

A. Baked chicken or turkey

B. Baked potatoes
C. Baked fries
D. Use air fryer

• BAKED GOODS AND SWEETS

Foods high in saturated fat and cholesterol.

AVOID ❌
A. Cookies
B. Cakes
C. Doughnuts
(High in saturated fats and cholesterol.)

CHOOSE ✅
A. Home made butter and shortening free recipes.
B. Add baked fruit as dessert.

• EGGS                          

✅ ❌

Recommended dietary allowance of cholesterol is 300 milligrams per day. In case of risk factors of heart disease, you should not consume more than 200  milligrams a day. In that case -- 

AVOID ❌

A. Eggs (whole) contains 186 mg of cholesterol found in yolk.
B. It can increase the LDL cholesterol (the bad cholesterol) by 12%.

CHOOSE ✅

A. Egg whites only.
B. Egg white contains 90% of water and 10% protein.

• 0 Cholesterol 
• 0 fat
• 4 gms protein 
• 18 calories 

C. Egg whites are beneficial as they  raise the levels of HDL cholesterol, the “good” cholesterol.

• COLD DRINKS, ALCOHOL AND SMOKING 

AVOID ❌

GOLDEN FOODS TO LOWER YOUR CHOLESTEROL

• OATS

A. Oats are rich in soluble fibre.
B. Oats are a perfect cereal boost for breakfast.
C. Having a bowl of oatmeals for breakfast gives you 1-2 grams of soluble fibre.

• BARLEY AND WHOLE GRAINS

Barley and whole grains are another means of providing soluble fibre. 

• BEANS

Beans provide soluble fibre along with giving you feeling of fullness longer after a meal.

• EGGPLANT AND OKRA

Eggplant and okra are good sources of soluble fibre which helps in lowering cholesterol.

• NUTS

A. Nuts (almonds, walnuts, peanuts, cashews) also help in lowering the levels of LDL (the bad cholesterol).
B. Consume 2-3 nuts | 24 hrs.

• FRUITS

A. Fruits are also source of soluble fibre and have anti-oxidative and inflammatory properties.
B. They help in decreasing LDL. Apples, grapes, banana, strawberries, citrus fruits are good source of pectin (a type of soluble fibre that lowers LDL).

• LEGUMES

They include:

• Black beans 
• Kidney beans 
• Lentils 
• Chickpeas

A. They are a rich source of soluble fibre.
B. They are low in unsaturated fats that helps in lowering LDL(the bad cholesterol).

• SOY

A. Consume tofu and soy milk.
B. It is a powerful way to lower cholesterol.

• FATTY FISH

A. Eat fish two or three times a week.
B. Fish delivers LDL lowering Omega 3 fats.
C. They also tend to reduce triglycerides in the bloodstream.

Drinks to lower your cholesterol

• Green tea 
• Soy milk
• Tomato juice

THE CHOLESTEROL DIET

Breakfast all day options (8:00 am to 8:30am)

• Three to four egg whites everyday for 4 days a week)
• 1/2 cup oats in 1 cup toned milk

For toppings add.. 

• 1/2 tsp chia seeds and 1/2 tsp linseeds. 

Tossing it up for mid day meal (11:00am to 11:30am)

• Fruit chart tossed with Tofu, Soy, Strawberries, Grapes, Apples, Pears, Bananas, Guava and Citrus Fruits- 1 cup
• Spray a dash of Avocado oil on top. 

The cholesterol classic plates for lunch (2:00 pm to 2:30pm)

Chapatis Barley atta and whole grain atta (mix) - 2

Lentil options for a 1/2 cup cooked mix: 

• Chickpeas 
• Chana dal
• Black beans 
• Lima beans

Any of the above made with 2 tbsp of oil mix. 

(Soybean, canola and sunflower oil)

Vegetables (1 medium size Katori)

• Turnip Broccoli delight / Egg plant and okra delight 
• 1 glass of buttermilk with a pinch of chia and linseeds.

The - - - - - - - own creation tea options (4:00pm to 4:30pm)

1 cup skimmed milk along with 2 walnuts, 2 peanuts, 2 almonds and 2 brazil nuts. 

OR

1 cup soy milk along with 2 walnuts, 2 peanuts, 2 almonds and 2 brazil nuts. 

Northern staple dinner with portion of continental (8:00 pm to 8:30 pm)

• 1 cup vegetable salad with curd dressing.
• A portion of steamed fish or boiled chicken. 
• 2 whole grain chapatis
• 1 sweet potato tossed in extra virgin olive oil
• 1 glass of tomato juice (200 ml)

Bed time soother (10:00pm to 10:30pm)

1 cup lemon green tea 

WATER CONSUMPTION IN 24 HOURS

Men 3.5 litres and women 2.5 litres

SUMPTUOUS SPOONFUL RECIPES TO LOWER YOUR CHOLESTEROL

RECIPE

TURNIP AND BROCCOLI ONE POT SOUP

Preparation time: 5 mins

Cook time: 35 mins

Total time: 40 mins

Cuisine:

Benefits of Turnip and Broccoli 

• Turnip

Turnip helps to lower the triglycerides and help in reducing bad cholesterol levels due to its antioxidants activity. Natural antioxidants present in Turnip: 

• Quercetin
• Tocopherol
• Ascorbic acid
• Beta Carotene 

(They help in breakdown of LDL)

• Broccoli

Broccoli has plenty of soluble fibre which does wonders in reduction of high Cholesterol. This soluble fibre present in Broccoli binds with cholesterol in the blood and further making the cholesterol easier to excrete, consequently lowering cholesterol in the body.

FOR SOUP

Ingredients	Measure
Olive oil	2-3 tbsp
Broccoli (Florets   and stem) chopped	500 gm
Turnip (Cut into    small bites)	250 gm
Onions	2 chopped
Vegetable stock	3 cups
Water	2 cups
Salt	1/2 tbsp
Pepper	1/4 tbsp

FOR TOPPINGS

Ingredients	Measure
Coriander	2-3 springs
Basil	4-5 leaves
Chia seeds	1/2 tsp
Walnuts	2 chopped

RECIPE INSTRUCTIONS

1. In a large sauce pan, heat olive oil.
2. Now add Broccoli, Turnip and onions.
3. Cover and cook for 10 mins, stirring side by side.
4. Now add water, cook for 5 minutes and mix broth, salt and pepper to it.
5. Let it boil and then simmer it for another 15-20 minutes until vegetables are cooked.
6. Blend and consume hot with the toppings mentioned above.

RECIPE

• ROASTED OKRA, EGGPLANT AND CHERRY TOMATOES

Preparation time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Cuisine:American, Indian

Benefits of Okra, Eggplant and cherry tomatoes

• Okra

Okra or lady finger has a gel called mucilage that helps in lowering cholesterol by binding it during digestion. This helps cholesterol leave the body through stool.

• Eggplant

Chlorogenic acid found in eggplant is an antioxidant, anti bacterial and anti viral and is known to help lower LDL cholesterol. 

• Cherry Tomatoes

Tomatoes are a significant source of a plant compound called lycopene, which reduces levels of LDL cholesterol.

Ingredients	Measure
Okra	10 pc
Baby Eggplant	5 pc
Garlic	3 cloves    (crushed)
Cherry tomatoes	10
Olive oil	2 tbsp
Sea salt	1/2 tsp
Pepper	1/2 tsp
Thyme	1/2 tsp
Balsamic Vinegar	A dash

FOR TOPPINGS

Ingredients	Measure
Lime juice	1/2 tsp
Flex seeds	1/2 tsp
Cherry tomato	3-5     to garnish

RECIPE INSTRUCTIONS

1. Chop off the tips of okra and eggplant.
2. Slice okra crosswise into two and eggplant as the same size of the okra but into four.
3. Toss it with olive oil, salt, pepper and crushed garlic and roast for 10 mins. 
4. Now add cherry tomatoes and roast it for another 10 minutes.
5. Toss with a dash of balsamic vinegar and sprinkle with fresh thyme.
6. Serve hot with the toppings mentioned above and avocado dip.

• EASY HOME MADE 2 MINUTES AVOCADO DIP

Ingredients	Measure
Avocado	1
Low fat yoghurt	1/4 cup
Lime juice	1/2 tsp
Garlic powder	A pinch
Salt	1 tsp

RECIPE INSTRUCTIONS

1. Mash avocado, it takes approximately 1 minute depending upon your ninja-level mastery of avocado mashing.
2. Mix in yoghurt, lime juice, garlic powder and salt. 

- - - - Nutritionist Dr. Jasleen Kaur

Orthonova Hospital, Jalandhar