HIGH CHOLESTROL DIET PLAN
- December 15, 2021
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
Table of Contents SUNDAY | |
| BREAKFAST (8:00-8:30AM) | 4 Idly + 1/2 cup sambhar + 1 tsp. coconut chutney + 1 glass milk(toned)/ 1 cup tea |
| MID-MEAL (11:00 -11:30AM) | 1 medium size apple |
| LUNCH (2:00-2:30PM) | 1 cup rice + 2 chapathi + fish (100gm) curry + cabbage and green peas sabji |
| EVENING (4:00-4:30PM) | 1 cup boiled green gram sprouts with lemon + 1 cup green tea |
| DINNER (8:00-8:30PM) | 3 chapathi + 1/2 cup cauliflower sabji + 1/2 cup vegetable salad |
MONDAY | |
| BREAKFAST (8:00-8:30AM) | 1/2 cup Oats in 1 glass milk(toned) |
| MID-MEAL (11:00-11:30AM) | 1 medium size guava |
| LUNCH (2:00-2:30PM) | 4 chapathi + 1/2 cup chana dal + 1/2 cup mooli methi sabji + 1 glass butter milk |
| EVENING (4:00-4:30PM) | 1 cup boiled gram with lemon + 1 cup green tea |
| DINNER (8:00-8:30PM) | 3 chapatti + 1/2 cup bhindi sabji + 1 cup vegetable salad |
TUESDAY | |
| BREAKFAST (8:00-8:30AM) | 3 dosa + 1/2 cup sambhar + 1tsp methi chutney + 1 glass milk(toned)/ 1 cup tea |
| MID-MEAL (11:00-11:30AM) | 1 medium size pear |
| LUNCH (2:00-2:30PM) | 1 cup rice + 2 chapatti + aloo brinjal sabji + 1/2 cup tomato dal + 1 glass buttermilk |
| EVENING (4:00-4:30PM) | 3 Cracker biscuits + 1 cup tea/milk(toned) |
| DINNER (8:00-8:30PM) | 3 chapatti (multigrain – wheat ; jowar ; bajra) + lauki methi sabji + 1/2 cup vegetable salad |
WEDNESDAY | |
| BREAKFAST (8:00-8:30AM) | 1 cup roasted oats upma with vegetables + 1 glass milk/1 cup tea(toned) |
| MID-MEAL (11:00-11:30AM) | 1 banana |
| LUNCH (2:00-2:30PM) | 4 chapatti + 1/2 cup French beans curry + 1/2 cup colocasia (arbi) sabji + 1 glass buttermilk |
| EVENING (4:00-4:30PM) | 1 bowl popcorn + 1 cup tea/milk(toned) |
| DINNER (8:00-8:30PM) | 3 chapathi+1/2 cup palak sabji+1/2 cup vegetable salad |
THURSDAY | |
| BREAKFAST (8:00-8:30AM) | 1 cup broken wheat upma with vegetables + 1 glass milk/1 cup tea(toned) |
| MID-MEAL (11:00-11:30AM) | 100gm musk melon |
| LUNCH (2:00-2:30PM) | 4 chapatti + 1 portion(100gm) grilled/stewed fish + 1/2 cup rajmah curry |
| EVENING (4:00-4:30PM) | 1/2 cup Sweet potato salad+ 1 cup green tea |
| DINNER (8:00-8:30PM) | 3 chapatti + 1/2 cup ridge gourd(thori) sabji+1/2 cup vegetable salad |
FRIDAY | |
| BREAKFAST (8:00-8:30AM) | 2 paratha (aloo / gobhi / methi) with 2 tsp. green chutney +1 glass milk(toned)/ 1 cup tea |
| MID-MEAL (11:00-11:30AM) | 100gm pomegranate |
| LUNCH (2:00-2:30PM) | 4 chapatti + 1/2 cup cluster beans curry + 1/2 cup capsicum sabji + 1 glass buttermilk |
| EVENING (4:00-4:30PM) | 1 small fistful (40 gm.) of peanuts,almonds,walnuts+1 cup green tea |
| DINNER (8:00-8:30PM) | 3 chapathi+1/2 cup raw banana sabji+1/2 cup vegetable salad |
SATURDAY | |
| BREAKFAST (8:00-8:30AM) | Vegetable sandwich with 4 whole wheat bread slices + cucumber, tomato, onion, spinach / lettuce +1 glass milk(toned) / 1 cup tea |
| MID-MEAL (11:00-11:30AM) | 1 wedge(100gm) watermelon |
| LUNCH (2:00-2:30PM) | 1 cup rice + 2 chapatti + 1/2 cup skin out chicken (100gm) curry + 1/2 cup ivy gourd(parmal) sabji + 1 glass buttermilk |
| EVENING (4:00-4:30PM) | Avocado(50gm) whole wheat bread(3 slices) sandwich + 1 cup green tea |
| DINNER (8:00-8:30PM) | 3 chapatti (multigrain – wheat; jowar; bajra) +1/2 cup tinda sabji+ 1/2 cup vegetable salad |
Do’s and Dont’s
Do’s:
- Include HDL rich foods such as almonds, walnut, oats, flax seeds.
- Include fatty fish such as tuna, sardine, salmon, and mackerel.
- Consume egg white and skin out chicken.
- Whole grains, legumes, vegetables and fruits as they are rich in fiber.
- Include low fat milk products.
- Include 1 cup of green tea and physical activity in daily routine.
- Include foods high in soluble fiber such as banana, oats, apple, guava, beans, avocados, berries, barley, quinoa, flax and chia seeds, figs, coconut, okra (ladies finger).
Don’ts:
- Avoid red meat, organ meats, and shell fish as they are rich in cholesterol.
- Avoid consumption of foods made by reheated oil.
- Heavy oily foods, foods high in cream and cheese
- Avoid saturated fat such as palm oil, butter, margarine, ghee.
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.
Article by Dr. Karanvir Singh (M.D in AYURVEDA, PANCHAKARMA FAGE) and reviewed by Vaidya Jagjit Singh (B.A.M.S)