SIMPLE AND HANDY WAYS TO LOWER CHOLESTEROL

Diet is low in fat, high in fibers and low in refined carbohydrates and sugars.

1. Cooking medium to be restricted to 10-15 g/day. Use olive/canola/rice bran/soya/mustard oil. Mix
sunflower, corn, seasame or safflower oil with mustard/rapeseed oil.
2. Avoid all refined carbohydrates like sugar,juices,jam ,honey,jaggry,chocolate;root vegetables like
potatoes,colocasia;refined flour preparations like white
bread,biscuits,plainboiledrice,sago,noodle,macroni,etc.
3. Avoid all fried foods like parantha, puries, samosa,dalmoth,mathri and other fried foods.
4. Avoid all aerated drinks and alcoholic beverages except plain soda.
5. Avoid whole milk and use skimmed milk for tea coffee, curd and paneer.
6. Avoid the use of processed cheese and use cottage cheese and low fat cheese.
7. Avoid pure ghee, cream, ice cream and other rich cream based desserts.
8. Replace cooking fat with almonds and walnuts.
9. Use whole grain cereals, whole gram and pulses, whole wheat porridge and whole wheat bread and
oats. Do not sieve flour to remove bran.
10. Supplement wheat with whole Bengal gram and do not sieve to remove fiber.(wheat and Bengal gram
4:1 ratio).
11. Mix Rice with whole gram pulses in a ratio of 1:1 to incorporate fiber.
12. Use white meat, fish and chicken, Avoid the use of pork, mutton and other glandular meats.
13. Use omega 3 rich foods like fish and flax seeds.
14. Use less salt for cooking. Do not extra salt in vegetables, fruits and salads. Use lemon to make these
tasty.
15. Use plenty of fresh green vegetables and sprouts. Drink 8-10 glasses of water daily.
16. Divide your meal in 6 small meals. Do not eat too much at a time. Never skip your meal. Take your
dinner as early as possible before 2 hour going to bed.
16. Do daily 60 min. exercise or physical activity like walking, jogging, cardiac activity, yoga and
aerobics.
 Home Remedies to lower Cholesterol

 Coriander Seeds- Add two teaspoons of coriander seed powder to one cup of water. Boil the
mixture and then strain it.Drink this once or twice a day. You can add milk, sugar, and cardamom
to it and use it as a replacement for your regular tea.

 Onions- Mix one teaspoon each of onion juice and honey. Drink it once daily. Add one finely
chopped onion and one-quarter teaspoon of pepper to one cup of buttermilk. Consume it on a
regular basis.Also include onion, ginger, and garlic in your diet.

 Indian Gooseberry (Amla) - Mix one teaspoon of Indian gooseberry powder, or dried and
powdered Indian gooseberries, in a glass of warm water. Drink it daily in the morning on an
empty stomach.

 Apple Cider Vinegar- Mix one teaspoon of organic apple cider vinegar in a glass of water.
Drink this two or three times a day at least for a month.

You can gradually increase the amount of apple cider vinegar to two tablespoons per glass. If you do not
like the taste of apple cider vinegar, you may mix it with fresh orange juice, apple juice, grape juice, or
other fruit juices.

 Orange Juice- Drinking fresh orange juice daily can be a great help in reducing blood
cholesterol levels preferable is to eat whole fruit with fibers