DIET PLAN TO REDUCE BAD CHOLESTEROL AND HIGH TRIGLYCERIDES

BREAKFAST

Veg oats / Veg Dalia / Veg upma / Besan chila / Suji chila / Veg Sewian / Veg poha / Stuffed Chapatti / Missi roti / Brown bread / Sandwich / Chapatti with veg or dal / Milk / Tea / Curd / Lassi / Juice + Egg white

MID-MORNING

Salad / Fruit / Lassi / Lemon water / Coconut water

LUNCH

Missi Chapatti / Plain chapatti / Boiled Rice / Vegetable + Dal + Curd + Salad

EVENING-TEA

Tea / Coffee / Milk / Roasted Chana / Sprouts / 2 Digestive Biscuit / Soup (Home-made)

DINNER

Missi chapatti / Plain chapatti / Boiled Rice / Vegetable+ Dal / Grilled Fish or Chicken / Low fat Paneer.

BEDTIME

1 glass of milk before going to bed.

DIETARY INSTRUCTIONS

EAT REGULARLY

Cereal Foods:- Whole wheat, flour, oatmeal, whole bread, whole grains cereals, porridge, oats, brown rice and digestive biscuits.

Fruits and Vegetables:- All fresh fruits and vegetable, 5 almonds, and 1 walnuts (soak in water overnight).

Flesh Foods:- Egg white

Dairy Foods:- Skimmed milk, Soya milk, Powdered skim milk, Low-fat curd, Low fat yogurt, and Low-fat Paneer.

Pulses:- All pulses and Legumes

Fats:- Small amount only, Unsaturated fats – Vegetable oils. 500 ml cooking oil should be used by one person per month. Change oil brand after three months.

Prepared Foods:- Jelly (low sugar), Fat free homemade soups, and low fat sugar yogurt.

Drinks:- Tea, coffee, mineral water, unsweetened fruit juice, plain lemon water, coconut water, and clear soups.

  • Water intake 8-10 glass regularly.
  • Skipping meals should be avoided especially breakfast.

EAT LIMITED OR OCCASIONALLY

Cereal Foods:- White bread, White flour, White rice, and Plain semi-sweet biscuits

Fruits and Vegetables:- Fruit in syrup, Peanuts and almost all Nuts, All frozen and dried and tinned fruits, and Vegetables.

Flesh Foods:- Sweetbreads, and grilled, Baked Bacon, Fresh fish, and boiled or Grilled chicken soya protein meat substitutes.

Dairy Foods:- Semi-skimmed milk, Low fat cottage Cheese, and Fried foods like Samosa, Puri, and Paranthe.

Fats:- Margarine and shortening labeled high in polyunsaturated fat.

Prepared Foods:- Pastry, puddings, cakes, biscuits, parantha, puri, samosa and all fried foods, sauces etc. peanut butter, fruit jellies, jams, marmalade, honey, sugar free artificial sweeteners, chutneys, pickles, ice-cream, sauces etc.

Drinks:- Alcohol, Sweetened drinks, Squashes, and Hot chocolate drinks made with skimmed milk, Salty lassi.

AVOID EATING

Cereal Foods:- Sweet biscuit, Cream-filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, and Macaroni.

Fruits and Vegetables: - Chips and roasted potatoes, crisp and cheese-filled snacks, and Coconut.

Flesh Foods:- 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, Meat pies, Visible fat on meat, Chicken skin, Liver, Kidney, Chest.

Dairy Foods:- Whole milk and cream, malai, full fat yoghurt, cheese, cream cheese, evaporated or condensed milk.

Fats:- All margarine, shortening, not labeled high in poly unsaturated fat like butter, lard, sued and dripping.

Prepared Foods:- Pastry, puddings, made with whole milk and fat as mentioned above, Salad dressings made with allowed oil, Packed soups, High fat dressing or Mayonnaise, Cream soups, Chocolate, Chocolate spreads, Toffees, Fudge, Butterscotch, Coconut bar.

Drinks:- Whole milk drinks, Cream-based liqueurs, Canned soup, and Packaged soup.

Note: if you are overweight, foods which are high in sugar should be avoided and intake of suitable fats and oils strictly limited.

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