250 Low Cholesterol Indian Healthy Recipes, Low Cholesterol Foods List

low cholesterol healthy recipes. Indian low cholesterol recipes. Over the past couple of decades there has been a growing concern about fats, high blood cholesterol levels and the diseases caused by it. We receive huge number of letters, e-mails from our members asking one common question, ‘Has cholesterol got anything to do with heart disease - or any other disease? And even if it has, will a change of diet be beneficial?

Bajra, Whole Moong and Green Pea Khichdi

While some cholesterol is needed for good health, too much cholesterol in our blood can raise our risk of having a heart attack. Anyone can develop high blood cholesterol regardless of age or sex; there are some who can be genetically predisposed to high blood cholesterol.

Thus it is important to keep a check on your cholesterol levels. As always said “Earlier the Better”, taking early precautions like avoiding saturated fats and cholesterol rich foods, eating high fiber foods and exercising can help regulate your blood cholesterol levels.

Moong Dal and Suva Subzi

This section of “Low Cholesterol Recipes” is for all those who want to start early and also for those who are already on a low cholesterol diet as they have high blood cholesterol levels or any other heart problem.

Our key take is Low Cholesterol Recipes are recipes for everyone. These recipes are a basic way of healthy living and devoid of junk food, fried foods, maida, sugar, rava and making correct choices of the food we eat.

Oats Idli

These delicious recipes are planned by strictly avoiding the use of fatty foods like fried foods, processed foods that increase blood cholesterol and sodium levels.

Quinoa Veg Upma, Vegan Breakfast

Low Cholesterol Foods that help lower blood cholesterol levels

Here is a list of foods given below that will keep you healthy all the time. For example garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.

Foods to Lowers Blood Cholesterol	Form	Its Effect
Garlic	Fresh, raw whole/ crushed	Lowers cholesterol levels, help to remove the excess cholesterol deposited in the arteries and inhibits cholesterol synthesis.
Quinoa	whole flour	High fiber in it helps to reduce cholesterol levels.
Onion	Raw and cooked	Rich in potent antioxidants. like ‘Quercetin’ and ‘Selenium’, An onion a day can raise HDL levels too.
Fenugreek seeds (methi)	Seeds, sprouts, leaves, powder	Rich in protein and fibre, which binds cholesterol in the body and aids in its elimination.
Bulgur Wheat (dalia)/Bran	Mixed with other flours	Bulgur wheat and bran are rich in fibre, which binds cholesterol and elimination it from our body.
Oats	Quick Rolled oats or oat flakes	Contains soluble fibre viz. ‘Beta-glucan’, a potent cholesterol-lowering agent. Oat bran lowers LDL and raises HDL.
Buckwheat/ Ragi/Nachni (red millet)	Whole, coarsely ground or powdered	Plant chemicals present in buckwheat help maintain blood flow, and keep platelets from clotting excessively. Ragi is rich in fibre that eliminates LDS from body.
Green Leafy Vegetables; Spinach, Kale, Fenugreek leaves, Cauliflower greens, Cabbage, lettuce, Colocassia leaves, Mint leaves, Rocket leaves, Coriander and Apple, guava, grapes, Oranges, Grapefruit Sweet lime	Raw or cooked	Rich in fibre and antioxidants like Vitamin A and Vitamin C, that protects arteries from damage. Fresh vegetables and fruits are also low in calories and rich in fibre (especially green peas and cluster beans)
Turmeric	Fresh or dried (powder, spice)	Fights free radicals, aids circulation, lowers cholesterol levels, improves blood vessel health, inhibits clogging
Olive oil / Rice Bran Oil	Cooking medium or as a dressing	Rich in vitamin E (antioxidant), MUFA and substance called “squalene” that helps to lower blood cholesterol levels.
Nuts like Almonds and Walnuts	whole or powdered	Rich in mono unsaturated fatty acids (MUFA), and omega-3 fatty acids respectively. A store house of antioxidants, fibre and phytonutrients that helps lower LDL levels while maintaining HDL levels.
Avocados	raw or cooked	Rich in MUFA, potassium and chromium, all of which help to regulate blood cholesterol levels.

Low Cholesterol Indian breakfast recipes

Low Cholesterol breakfast recipes opt for the easy and fast buckwheat dosa or Broken Wheat Upma.

buckwheat dosa

Buckwheat Dosa

Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.

Broken Wheat Upma, Healthy Breakfast Recipe

Low Cholesterol Indian snack recipes

For Low Cholesterol snack recipes, sprouts are a healthy addition. They are easy to digest and the process of sprouting increases their fiber content too. Methi and Moong Sprouts Wrap, Lehsuni Matki Palak Tikki and Sprouted Moong Chaat.

Lehsuni Matki Palak Tikki

Low cholesterol khichdi and pulaos

Low cholesterol khichdi and pulaos are made with ZERO white rice and use healthy ingredients like bajra, whole moong or brown rice.

Skip rice which is full of simple carbohydrates and make Whole Moong and Green Pea Khichdi had with a bowl of low fat curds for dinner. Or try paneer mutter biryani made from brown rice with some vegetables and low fat paneer.

Paneer Mutter Biryani

Make some healthy low cholesterol subzis like French beans and chana dal stir fry had with a bajra roti and some fatless maa ki dal.

Fatless Maa ki Dal

While foods that help to reduce cholesterol like oats, whole cereals, fruits, veggies, sprouts, olive oil, flax seeds etc have been included to aid in blood cholesterol management.

Use oats in low cholesterol recipes

Oats is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. So enjoy the super heathy oats mutter dosa recipe.

Oats Mutter Dosa ( Fibre Rich Recipe )