Nutrition Diet: What should Indians eat for high cholesterol?

November 1, 2025 •

4 min read

Cardiovascular diseases account for 27% of all deaths in India, with high cholesterol being a major contributing factor. For many, the answer to managing this condition lies in adapting their traditional cuisine. So, what should Indians eat for high cholesterol? Incorporating fiber-rich foods, healthy fats, and lean protein into the Indian diet can significantly improve heart health.

Quick Summary

A heart-healthy Indian diet for high cholesterol emphasizes soluble fiber, unsaturated fats from nuts and seeds, and lean proteins, while limiting saturated and trans fats found in ghee, vanaspati, and fried foods. Lifestyle adjustments like exercise also play a vital role in management.

Key Points

Embrace Soluble Fiber: Increase your intake of legumes, oats, millets, and fruits like apples and guavas to help bind and remove cholesterol from the body.
Choose Healthy Fats: Opt for oils rich in monounsaturated and polyunsaturated fats, such as mustard, canola, and sunflower oils, over saturated fats like ghee and vanaspati.
Minimize Fried and Processed Foods: Avoid snacks and dishes prepared with vanaspati or repeatedly reheated oil to reduce harmful trans fat consumption.
Incorporate Nuts and Seeds: Add a handful of walnuts, almonds, flaxseeds, and chia seeds to your daily diet for their heart-healthy omega-3 fatty acids and fiber.
Focus on Lean Protein: Choose plant-based proteins from dals, chickpeas, and tofu, or lean animal proteins like skinless chicken and fatty fish.
Combine Diet with Exercise: Complement your dietary changes with regular physical activity, like brisk walking, to improve cholesterol levels and overall heart health.

The Indian Cholesterol Challenge: Understanding the Dietary Shift

India is experiencing a rapid health transition, with a notable increase in non-communicable diseases like high cholesterol and heart disease, even among younger populations. While traditional Indian diets often centered on plant-based foods, modern eating habits, urbanization, and increased consumption of processed and fried items have led to higher intakes of unhealthy fats and refined carbohydrates. This shift necessitates a conscious return to and modification of traditional recipes to prioritize heart health.

Separating Good and Bad Cholesterol

To make informed dietary choices, it is important to understand the two main types of cholesterol:

Low-density lipoprotein (LDL): Known as “bad” cholesterol, high levels can lead to the buildup of plaque in the arteries, increasing the risk of heart attack and stroke.
High-density lipoprotein (HDL): Often called “good” cholesterol, it helps carry excess cholesterol from the arteries back to the liver for removal, thus protecting the heart.

For Indians with high cholesterol, the goal is to lower LDL levels, raise HDL levels, and control triglycerides through a balanced diet and active lifestyle.

The Power of Soluble Fiber in Your Indian Diet

Soluble fiber is a crucial component of a cholesterol-lowering diet, as it binds to cholesterol in the digestive system and helps remove it from the body before it can be absorbed. Luckily, many traditional Indian foods are rich in this type of fiber. A recommended intake is 5-10 grams of soluble fiber per day.

Indian foods rich in soluble fiber include:

Legumes and dals: Lentils (masoor, moong), chickpeas (chana), and kidney beans (rajma) are excellent sources.
Oats and millets: Start your day with a bowl of oatmeal or incorporate millets like jowar, bajra, and ragi into your chapatis and porridges.
Vegetables: Okra (bhindi), eggplant, carrots, and sweet potatoes are great sources of soluble fiber.
Fruits: Apples, bananas, guavas, and citrus fruits contain pectin, a type of soluble fiber that lowers LDL cholesterol.

Choosing the Right Fats for Indian Cooking

The type and amount of cooking oil used can significantly impact cholesterol levels. Saturated and trans fats should be limited, while healthy monounsaturated (MUFA) and polyunsaturated (PUFA) fats are beneficial. Vanaspati and ghee are particularly high in saturated and trans fats, respectively, and their use should be minimized.

Here is a comparison of common Indian cooking fats:


Fat Type	Healthy Fats (Limit)	Unhealthy Fats (Avoid/Restrict)
Saturated Fat	Minimal	Ghee, butter, coconut oil, palm oil
Monounsaturated Fat (MUFA)	Olive oil, mustard oil, peanut oil, canola oil	Minimal
Polyunsaturated Fat (PUFA)	Sunflower oil, soybean oil, flaxseed oil	Minimal
Trans Fat	None	Vanaspati, repeated use of frying oil

It is also recommended to limit fried snacks (samosas, pakoras) and processed baked goods, which are often prepared with high amounts of unhealthy fats. When frying, avoid reheating the same oil multiple times, as this creates harmful trans fats.

Lean Proteins and Omega-3s

Integrating lean protein sources and foods rich in omega-3 fatty acids is another effective strategy for managing cholesterol. Omega-3s help reduce triglycerides and improve overall heart health.

Legumes and Pulses: Dals, rajma, and chickpeas are protein powerhouses for vegetarians.
Soy Products: Tofu and edamame are excellent plant-based protein alternatives to paneer, especially in curries.
Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds are rich in healthy fats and fiber. A handful of unsalted nuts daily can help lower LDL.
Fish: For non-vegetarians, fatty fish like salmon, tuna, and mackerel are packed with heart-healthy omega-3s. Opt for grilled or steamed fish instead of fried preparations.
Lean Poultry: Skinless chicken is a healthier choice than red meat. Ensure it is cooked with minimal oil.

Lifestyle Matters Beyond the Plate

Diet is only one part of the solution for managing high cholesterol. A holistic approach that includes lifestyle modifications is most effective.

Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise, like brisk walking or jogging, per week.
Maintain a Healthy Weight: Losing even a small amount of weight can significantly lower LDL cholesterol and triglyceride levels.
Limit Alcohol: Excessive alcohol intake can increase triglyceride levels. If you drink, do so in moderation.
Quit Smoking: Smoking damages blood vessel walls and lowers HDL cholesterol.
Manage Stress: Incorporate stress-reducing practices like yoga or meditation.

For additional resources and medical guidance, it is recommended to consult with a qualified healthcare provider. The National Institutes of Health (NIH) also offers comprehensive health information.

Conclusion

By making informed choices about the ingredients and cooking methods, Indians can effectively manage high cholesterol while still enjoying the rich and flavorful cuisine they love. The focus should be on increasing soluble fiber from traditional dals, millets, fruits, and vegetables; incorporating healthy unsaturated fats from nuts, seeds, and specific oils; and choosing lean protein sources. Minimizing saturated fats from ghee and vanaspati, along with avoiding trans fats from fried and processed snacks, is also critical. A combination of these dietary changes with regular exercise and a healthy lifestyle provides the most powerful strategy for a healthier heart.

Frequently Asked Questions

For lowering cholesterol, it is best to use oils rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fats, such as mustard oil, canola oil, sunflower oil, and olive oil. Avoid using or limit the use of oils high in saturated fats, like palm oil, coconut oil, and ghee.

Traditional Indian sweets often contain high amounts of saturated fats from ghee or mawa and sugar, which can negatively impact cholesterol. It's best to limit their consumption or seek healthier alternatives. Consider sweets made with jaggery and nuts in moderation instead.

While vegetarian diets can be beneficial, many Indian vegetarian dishes are high in refined carbohydrates, saturated fats (from ghee or coconut oil), and trans fats (from reheating oil). It's crucial to focus on consuming whole grains, legumes, and healthy fats, while limiting these less healthy components.

Vanaspati is a partially hydrogenated vegetable oil, a major source of industrial trans fats. Trans fats are highly detrimental to heart health as they increase LDL ('bad') cholesterol and decrease HDL ('good') cholesterol. The Food Safety and Standards Authority of India (FSSAI) is working to eliminate it from foods.

The soluble fiber in dals like moong, masoor, and toor forms a gel in the digestive system that binds to cholesterol and helps excrete it from the body, preventing its absorption into the bloodstream.

Nuts like almonds and walnuts are excellent for lowering LDL cholesterol due to their healthy unsaturated fats, fiber, and plant sterols. However, they should be eaten unsalted and in moderation, as they are calorie-dense. Avoid consuming salted or sugar-coated varieties.

Vegetarians can get omega-3s from plant-based sources like walnuts, flaxseeds (alsi), and chia seeds. Sprinkle ground flaxseeds on curries, add walnuts to salads, or make a chia seed pudding to boost your intake of heart-healthy omega-3s.