Cholesterol- a practical food guide

Cholesterol management is not about restriction.
It is about what you eat often, what you replace, and what you avoid consistently.

This guide is for educational purposes and does not replace personalised medical advice.

Top 3 Everyday Foods That Support Healthy Cholesterol

1. Oats
• High in soluble fibre (beta‑glucans)
• Helps bind excess cholesterol in the gut
• Supports gradual, sustained LDL reduction

2. Nuts (walnuts & almonds)
• Rich in plant sterols and healthy fats
• Improve lipid profile when they replace refined snacks
• Portion matters: a small daily handful is enough

3. Garlic
• Supports lipid metabolism
• Anti‑inflammatory and cardio‑protective
• Best used consistently, raw or gently cooked

DOs – Foods to Actively Include

Fibre (daily, non‑negotiable)
• Oats, barley, millets
• Psyllium husk
• Lentils, chickpeas, beans
• Vegetables of all kinds, especially leafy greens
• Fruits: apples, pears, berries, citrus (whole fruit)

Healthy fats
• Extra virgin olive oil
• Nuts: walnuts, almonds, pistachios
• Seeds: flaxseed, chia, pumpkin, sunflower
• Avocado

Omega‑3 fatty acids
• Fatty fish 2–3× per week: sardines, mackerel, salmon, herring
• Plant sources: flaxseed, chia, walnuts
• For vegetarians, daily consistency with seeds is key

Protein (balanced intake)
• Legumes, dals, beans
• Eggs (in moderation)
• Paneer, tofu, tempeh
• Fish and lean poultry

Fermented & gut‑supportive foods
• Curd, yogurt (plain, unsweetened)
• Traditionally fermented vegetables
• Idli, dosa, kanji (when homemade)

Spices & functional foods
• Garlic, turmeric, ginger
• Cinnamon
• Green tea
• Dark chocolate (minimum 70%, small amounts)

DON’Ts – Foods That Worsen Lipid Patterns

• Ultra‑processed foods, even if labelled “heart healthy”
• Trans fats, margarine, bakery shortenings
• Refined carbohydrates: white bread, pastries, biscuits
• Sugary beverages and fruit juices
• Frequent deep‑fried foods
• Repeatedly reheated oils
• Excess alcohol
• Late‑night eating
• Very low‑fibre, high‑protein fad diets

Remember:

• Cholesterol is an essential molecule, not a toxin
• Inflammation, insulin resistance, gut health, and liver function all matter
• Sustainable, long‑term food habits outperform restrictive short‑term diets.

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