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Cholesterol Diet Plan

Free 7-day cholesterol-lowering diet chart — oats, dal, beans, nuts and vegetables, with less ghee, butter and fried food. Indian or global, veg, non-veg, Jain.

What lowers cholesterol?

Your LDL (“bad”) cholesterol is raised most by saturated and trans fats — ghee, butter, cream, fatty meat, fried and bakery foods — and lowered by soluble fibre (oats, dal, beans, barley), nuts, plant oils and a healthy weight. The generator favours high-fibre meals and keeps high-calorie, rich items to a minimum.

Swap list

Instead of	Choose
Ghee, butter, vanaspati	Mustard, groundnut or olive oil — in measured teaspoons
Fried samosa, pakora, namkeen	Roasted chana, makhana, fruit
Maida bakery items	Oats, millets, whole-wheat roti
Red and processed meat	Dal, beans, fish, skinless chicken
Full-cream milk in large amounts	Toned or low-fat milk and curd

Cholesterol-lowering foods

Oats and barley (beta-glucan)
Dal, rajma, chana and soy
Nuts — a small handful a day
Fatty fish twice a week (omega-3)
Vegetables and fruit

Eggs are fine for most people in moderation; dietary cholesterol matters less than saturated fat. If your cholesterol is very high or runs in the family, you may need medicine as well as diet.

Frequently asked questions

How fast can diet lower cholesterol?

LDL can start falling within 4–6 weeks of a lower-saturated-fat, higher-fibre diet. Recheck your lipid profile after about 3 months.

Is ghee bad for cholesterol?

Ghee is mostly saturated fat, so large amounts raise LDL. A small amount occasionally is fine; use plant oils for daily cooking.

Can I eat eggs with high cholesterol?

For most people, up to one egg a day is fine within a healthy diet. Limit fried eggs and the butter or oil you cook them in.

Sources: NHS: How to lower your cholesterol · American Heart Association: Cholesterol

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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