Nutritionist Shares Simple ₹1,000-a-Week Grocery List to Help Lower High Cholesterol

High

cholesterol is 'silent' till it isn't. The fat and plaque buildup inside the arteries over time has the potential to restrict blood flow and lead to secondary cardiovascular issues, a Mayo Clinic report confirms. We asked Dr. Nisha Mandal, Dietary & Nutrition expert at Motherhood Hospital Gurgaon, to help target high cholesterol, working on a budget of ₹1,000 a week.

Weekly Grocery List

1. Whole Grains

Oats - 500 gramsWhole wheat atta - 2 kilogramsBrown rice or hand-pounded rice - 1 kilograms2. Pulses and ProteinMoong dal - 500 gramsBlack chana or chickpeas - 500 gramsRajma or lobia - 500 gramsPaneer - 400 to 500 gramsCurd - 1 kilogram3. VegetablesOnion - 1 kilogramTomato - 1 kilogramLauki, tori or tinda - 1 to 1.5 kilogramsSpinach or methi - 2 bunchesCarrot - 500 gramsBeetroot - 500 gramsCucumber - 500 gramsLemon - 4 to 5 pieces4. FruitsBananas - 1 dozenGuava, papaya, apples (seasonal) - mixed quantity5. Healthy Fats and SeedsFlaxseed - 200 gramsPeanuts - 500 grams6. Spices and BasicsGarlicGingerTurmericJeeraMethi seeds7. Cooking OilMustard oil or groundnut oil - 500 mlOf this list, Dr. Mandal lists oats, moong dal or masoor dal, seasonal vegetables (especially the leafy green ones), flaxseeds and low-fat curd as the options one should never cut out, when trying to naturally bring down high cholesterol. The beta-glucan fibre in oats helps lower the LDL cholesterol while the dals are an affordable source of protein and soluble fibre. These options help reduce cravings and overeating and are significantly more reliable than options like bread, biscuits and namkeen. The seasonal leafy greens provide fibre, potassium and antioxidants while the flaxseeds present as a cheap source of Omega-3 fats that support heart health. These naturally up fibre intake as well the body's capacity to digest, reducing inflammation and bettering heart health - a far better option any day than packaged "healthy foods". As for flaxseeds, even a tablespoon a day can support heart health - used as roasted powder in curd, add to atta or sprinkle over vegetables. Finally, the low-fat curd is a gut-friendly protein source that helps with satiety, sans the excess saturated fat. Dr. Mandal advises against regular indulgence in packaged, flavoured yoghurt.

Preparation Cues

Breakfast OptionsDr. Mandal lists vegetable upma with oats, onions, tomatoes, carrots and peas as a high fibre, filling and heart-friendly option; moong dal chilla with spinach and onion; oats vegetable cheela with curd and grated vegetables; a vegetable poha with sprouts or a curd and flaxseed fruit bowl with a touch of flaxseed powder as viable breakfast plates.Lunch OptionsRajma and brown rice with a cucumber salad tops the lunch list, followed by a lauki chana dal which is light, filling and cholesterol-friendly; palak moong dal and roti for a protein and iron-rich meal; a chana salad bowl with onions, tomatoes, lemon and cucumber; or a vegetable khichdi made with moong dal and vegetables.For your evening munch fix, choose between roasted chana, peanut chaat, buttermilk with roasted jeera, a fruit and flaxseed mix or homemade sprout chaat.Dinner OptionsPaneer bhurji and roti with minimal oil; a mixed vegetable dal soup with moong dal, carrots, tomatoes and spinach, a stuffed lauki or tori' some high-fibre and easy to digest vegetable daliya or a chana spinach curry and roti are some of Dr. Mandal's top options for dinner.Eating clean with high cholesterol does not have to be a herculean task. Dr. Mandal suggest starting slow by making better oil choices - mustard oil and groundnut oil are the best options in this regard. Additionally steaming, pressure cooking, boiling, grilling, roasting, air frying and light sauteing with minimal oil should be the preferred cooking methods. Dr. Mandal also lists turmeric, methi seeds, cinnamon, cumin, black pepper and coriander seeds as spices that support well in lowering cholesterol - the same holds true for ginger and garlic. As a rule of thumb, avoid deep frying, reusing oil repeatedly, heavy butter-based or creamy cooking, excess sugar in tea and coffee, packaged gravies and sauces and dalda.

Progress Check

Signs that a high cholesterol control diet is working will reflect in reduced bloating and heaviness after meals, better energy levels, reduced belly fat and inch loss, more regular bowel movements, fewer cravings for fried and sugary foods, better sleep, feeling light, and an improved lipid profile across lower LDL, lower triglycerides and improved HDL, lists Dr. Mandal. Persisting fatigue after meals, constant cravings, increasing belly fat or weight gain, frequent acidity or bloating, high triglycerides despite dieting and no improvement in blood reports are signs to pivot towards a fresher approach.Finally, Dr. Mandal suggests lipid profile, LDL cholesterol, HDL cholesterol, triglycerides, HbA1c and liver function tests (if fatty liver present) as the best blood tests to track progress.Disclaimer: This article is for informational purposes only and is not intended as medical advice. Readers should consult a qualified healthcare professional or nutritionist before making any significant changes to their diet, especially if they have existing health conditions. Times Now does not assume responsibility for any outcomes arising from the use of this information.