Breakfast
≈ 450 kcal
Moong daal chilla with vegetables and green chutney
- • ¾ cup moong daal (dry)
- • ¾ cup chopped vegetables
- • 1½ tsp oil
54 g carbs · 23 g protein · 14 g fat · 11 g fibre
Ernährungsplan zum Cholesterinsenken
Ersetze gesättigte Fette durch gesunde Fette und ergänze lösliche Ballaststoffe: die zwei Ernährungsänderungen, die das LDL-Cholesterin am stärksten senken. Erhalte eine Woche Mahlzeiten, die beides tun. Kostenlos, ohne Anmeldung und direkt im Browser: Deine Gesundheitsdaten werden nirgendwohin gesendet.
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General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Your plan
High cholesterol
LDL cholesterol falls most when saturated and trans fats are replaced with unsaturated fats and soluble fibre. Oats, barley, pulses, nuts, olive or mustard oil and oily fish twice a week all help.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
235 g
50% of calories
Protein
85 g
18% of calories
Fat
67 g
32% of calories
Fibre
≥ 30 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 13 g
Added sugar
≤ 24 g
≈ 6 tsp
- Saturated fat under 6% of calories (AHA) and no trans fat
- Soluble fibre 10–25 g a day: oats, barley, beans, lentils, apples, okra
- Oily fish twice a week, or flax, chia and walnuts
- Unsaturated oils (olive, mustard, canola, sunflower) in place of ghee and butter
What to eat
Eat more
- Oats, barley (jau), whole grains
- Pulses most days: daal, chana, rajma
- Oily fish: salmon, mackerel, trout (2 times a week)
- A handful of unsalted nuts; flax and chia seeds
- Vegetables and fruit, especially okra, aubergine, apples and citrus
Limit
- Red meat, chicken skin, full-fat milk, paneer, cheese, cream
- Ghee, butter and coconut oil
- Egg yolks: up to one a day is fine for most people
Avoid
- Vanaspati/dalda and anything with 'partially hydrogenated oil' (trans fat)
- Deep-fried foods: samosa, pakora, puri, fries
- Bakery items: puffs, pastries, biscuits, cakes
- Processed meats: sausages, salami, nuggets
7-day meal plan
Monday · about 1,930 kcal, 250 g carbs, 98 g protein, 41 g fibre, 1,764 mg sodium
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 630 kcal
Chicken, carrot and potato soup with rice (mild, no onion or garlic)
- • 150 g chicken
- • 1½ cup carrots and potato
- • ¾ cup cooked rice
72 g carbs · 45 g protein · 15 g fat · 6 g fibre
Afternoon snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Dinner
≈ 500 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1 cup palak daal
- • ¾ cup cooked brown rice
- • 1 lemon
80 g carbs · 20 g protein · 10 g fat · 14 g fibre
Tuesday · about 1,793 kcal, 255 g carbs, 72 g protein, 49 g fibre, 2,056 mg sodium
Breakfast
≈ 450 kcal
3 idli with sambar and a little coconut chutney
- • 4 idli
- • 1¼ cup sambar
- • 1¼ tbsp coconut chutney
78 g carbs · 15 g protein · 9 g fat · 9 g fibre
Mid-morning snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 520 kcal
2 chokar (bran) atta roti with mixed vegetable sabzi, daal and salad
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
- • 1 cup salad
78 g carbs · 21 g protein · 13 g fat · 17 g fibre
Afternoon snack
≈ 140 kcal
A guava
- • 2 guavas
28 g carbs · 6 g protein · 2 g fat · 12 g fibre
Dinner
≈ 525 kcal
Spinach and mushroom omelette with side salad and 1 slice toast
- • 3 eggs
- • 1¼ cup spinach and mushrooms
- • 1¼ cup salad
- • 1¼ slice whole-grain bread
30 g carbs · 28 g protein · 30 g fat · 6 g fibre
Wednesday · about 1,905 kcal, 299 g carbs, 62 g protein, 49 g fibre, 1,417 mg sodium
Breakfast
≈ 425 kcal
Whole-grain toast with peanut butter and half a banana
- • 1¼ slice whole-grain bread
- • 1¼ tbsp peanut butter
- • ½ banana
50 g carbs · 15 g protein · 19 g fat · 8 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Thursday · about 1,944 kcal, 268 g carbs, 93 g protein, 46 g fibre, 1,693 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 588 kcal
White pasta with egg whites, peppers, cabbage and olive oil
- • 90 g white pasta (dry)
- • 5 egg whites
- • 1¼ cup peppers and cabbage
- • 1¼ tbsp olive oil
80 g carbs · 28 g protein · 16 g fat · 6 g fibre
Afternoon snack
≈ 190 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1 cup low-fat milk
- • 2 whole-wheat crackers
24 g carbs · 10 g protein · 5 g fat · 2 g fibre
Dinner
≈ 563 kcal
Lentil and vegetable soup with 1 slice whole-grain bread
- • 2 cup lentil vegetable soup
- • 1¼ slice whole-grain bread
83 g carbs · 28 g protein · 11 g fat · 20 g fibre
Friday · about 1,780 kcal, 197 g carbs, 80 g protein, 40 g fibre, 1,907 mg sodium
Breakfast
≈ 400 kcal
Vegetable omelette (2 eggs, spinach, peppers) with 1 slice whole-grain toast
- • 3 eggs
- • 1¼ cup spinach
- • ½ bell pepper
- • 1¼ slice whole-grain bread
23 g carbs · 24 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 170 kcal
An apple with 10 almonds
- • 1 apple
- • 10 almonds
22 g carbs · 4 g protein · 8 g fat · 5 g fibre
Lunch
≈ 550 kcal
Rajma with ¾ cup brown rice and salad
- • 1 cup rajma curry
- • ¾ cup cooked brown rice
- • 1 cup salad
88 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 160 kcal
Hummus with carrot and cucumber sticks
- • 3 tbsp hummus
- • 1 cup carrot and cucumber sticks
16 g carbs · 6 g protein · 8 g fat · 5 g fibre
Dinner
≈ 500 kcal
Palak tofu with 2 whole-wheat roti
- • 150 g firm tofu
- • 2 cup spinach
- • 2 whole-wheat roti
48 g carbs · 26 g protein · 21 g fat · 10 g fibre
Saturday · about 1,916 kcal, 226 g carbs, 107 g protein, 45 g fibre, 1,686 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Lunch
≈ 600 kcal
Grilled chicken tikka, 1 roti, kachumber salad and mint raita
- • 190 g chicken (boneless)
- • 1½ whole-wheat roti
- • 1¼ cup kachumber salad
- • ¾ cup mint raita
43 g carbs · 53 g protein · 23 g fat · 8 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 540 kcal
Chickpea, brown rice and roasted vegetable bowl with tahini
- • ¾ cup cooked chickpeas
- • ½ cup cooked brown rice
- • 1 cup roasted vegetables
- • 1 tbsp tahini
74 g carbs · 19 g protein · 18 g fat · 14 g fibre
Sunday · about 1,845 kcal, 222 g carbs, 90 g protein, 40 g fibre, 1,558 mg sodium
Breakfast
≈ 450 kcal
Whole-grain toast with avocado and a poached egg
- • 1¼ slice whole-grain bread
- • ½ avocado
- • 1 egg
35 g carbs · 18 g protein · 26 g fat · 10 g fibre
Mid-morning snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Lunch
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Afternoon snack
≈ 180 kcal
Plain dahi with cucumber and roasted cumin
- • 1¼ cup plain dahi
- • 1 cucumber
14 g carbs · 11 g protein · 9 g fat · 2 g fibre
Dinner
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Monday · about 1,930 kcal, 250 g carbs, 98 g protein, 41 g fibre, 1,764 mg sodium
Breakfast
≈ 450 kcal
Moong daal chilla with vegetables and green chutney
- • ¾ cup moong daal (dry)
- • ¾ cup chopped vegetables
- • 1½ tsp oil
54 g carbs · 23 g protein · 14 g fat · 11 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 630 kcal
Chicken, carrot and potato soup with rice (mild, no onion or garlic)
- • 150 g chicken
- • 1½ cup carrots and potato
- • ¾ cup cooked rice
72 g carbs · 45 g protein · 15 g fat · 6 g fibre
Afternoon snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Dinner
≈ 500 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1 cup palak daal
- • ¾ cup cooked brown rice
- • 1 lemon
80 g carbs · 20 g protein · 10 g fat · 14 g fibre
Tuesday · about 1,793 kcal, 255 g carbs, 72 g protein, 49 g fibre, 2,056 mg sodium
Breakfast
≈ 450 kcal
3 idli with sambar and a little coconut chutney
- • 4 idli
- • 1¼ cup sambar
- • 1¼ tbsp coconut chutney
78 g carbs · 15 g protein · 9 g fat · 9 g fibre
Mid-morning snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 520 kcal
2 chokar (bran) atta roti with mixed vegetable sabzi, daal and salad
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
- • 1 cup salad
78 g carbs · 21 g protein · 13 g fat · 17 g fibre
Afternoon snack
≈ 140 kcal
A guava
- • 2 guavas
28 g carbs · 6 g protein · 2 g fat · 12 g fibre
Dinner
≈ 525 kcal
Spinach and mushroom omelette with side salad and 1 slice toast
- • 3 eggs
- • 1¼ cup spinach and mushrooms
- • 1¼ cup salad
- • 1¼ slice whole-grain bread
30 g carbs · 28 g protein · 30 g fat · 6 g fibre
Wednesday · about 1,905 kcal, 299 g carbs, 62 g protein, 49 g fibre, 1,417 mg sodium
Breakfast
≈ 425 kcal
Whole-grain toast with peanut butter and half a banana
- • 1¼ slice whole-grain bread
- • 1¼ tbsp peanut butter
- • ½ banana
50 g carbs · 15 g protein · 19 g fat · 8 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Thursday · about 1,944 kcal, 268 g carbs, 93 g protein, 46 g fibre, 1,693 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 588 kcal
White pasta with egg whites, peppers, cabbage and olive oil
- • 90 g white pasta (dry)
- • 5 egg whites
- • 1¼ cup peppers and cabbage
- • 1¼ tbsp olive oil
80 g carbs · 28 g protein · 16 g fat · 6 g fibre
Afternoon snack
≈ 190 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1 cup low-fat milk
- • 2 whole-wheat crackers
24 g carbs · 10 g protein · 5 g fat · 2 g fibre
Dinner
≈ 563 kcal
Lentil and vegetable soup with 1 slice whole-grain bread
- • 2 cup lentil vegetable soup
- • 1¼ slice whole-grain bread
83 g carbs · 28 g protein · 11 g fat · 20 g fibre
Friday · about 1,780 kcal, 197 g carbs, 80 g protein, 40 g fibre, 1,907 mg sodium
Breakfast
≈ 400 kcal
Vegetable omelette (2 eggs, spinach, peppers) with 1 slice whole-grain toast
- • 3 eggs
- • 1¼ cup spinach
- • ½ bell pepper
- • 1¼ slice whole-grain bread
23 g carbs · 24 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 170 kcal
An apple with 10 almonds
- • 1 apple
- • 10 almonds
22 g carbs · 4 g protein · 8 g fat · 5 g fibre
Lunch
≈ 550 kcal
Rajma with ¾ cup brown rice and salad
- • 1 cup rajma curry
- • ¾ cup cooked brown rice
- • 1 cup salad
88 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 160 kcal
Hummus with carrot and cucumber sticks
- • 3 tbsp hummus
- • 1 cup carrot and cucumber sticks
16 g carbs · 6 g protein · 8 g fat · 5 g fibre
Dinner
≈ 500 kcal
Palak tofu with 2 whole-wheat roti
- • 150 g firm tofu
- • 2 cup spinach
- • 2 whole-wheat roti
48 g carbs · 26 g protein · 21 g fat · 10 g fibre
Saturday · about 1,916 kcal, 226 g carbs, 107 g protein, 45 g fibre, 1,686 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Lunch
≈ 600 kcal
Grilled chicken tikka, 1 roti, kachumber salad and mint raita
- • 190 g chicken (boneless)
- • 1½ whole-wheat roti
- • 1¼ cup kachumber salad
- • ¾ cup mint raita
43 g carbs · 53 g protein · 23 g fat · 8 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 540 kcal
Chickpea, brown rice and roasted vegetable bowl with tahini
- • ¾ cup cooked chickpeas
- • ½ cup cooked brown rice
- • 1 cup roasted vegetables
- • 1 tbsp tahini
74 g carbs · 19 g protein · 18 g fat · 14 g fibre
Sunday · about 1,845 kcal, 222 g carbs, 90 g protein, 40 g fibre, 1,558 mg sodium
Breakfast
≈ 450 kcal
Whole-grain toast with avocado and a poached egg
- • 1¼ slice whole-grain bread
- • ½ avocado
- • 1 egg
35 g carbs · 18 g protein · 26 g fat · 10 g fibre
Mid-morning snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Lunch
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Afternoon snack
≈ 180 kcal
Plain dahi with cucumber and roasted cumin
- • 1¼ cup plain dahi
- • 1 cucumber
14 g carbs · 11 g protein · 9 g fat · 2 g fibre
Dinner
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Bake, grill, steam or air-fry instead of deep frying.
- Measure oil: 1 teaspoon per person per dish is plenty for tadka.
- Plant sterol-fortified foods can lower LDL a little more.
Easy swaps
- Ghee tadkaswap for1 tsp mustard or olive oil tadka
- Parathaswap forPlain roti
- Cheese omeletteswap forVegetable omelette with one yolk and extra whites
When to see a doctor
- Chest pain, pressure or breathlessness on exertion: get checked urgently.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
Die Schaltflächen und Beschriftungen des Tools sind vorerst auf Englisch.
Vollständige Anleitung lesen (auf Englisch): Foods That Lower Cholesterol: A Practical Diet PlanSo senkst du dein Cholesterin mit Ernährung
Kurze Antwort: Um Cholesterin mit Ernährung zu senken, reduziere gesättigte und Transfette, iss täglich lösliche Ballaststoffe, nutze gesunde Öle und iss zweimal pro Woche fetten Fisch.
- Reduziere gesättigte und Transfette. Weniger Ghee, Butter, Sahne, fettes Fleisch und vollfetten Paneer; kein Vanaspati und keine „teilweise gehärteten“ Öle.
- Iss täglich lösliche Ballaststoffe. Haferflocken, Gerste, daal, chana, rajma, Okra und Äpfel binden Cholesterin im Darm.
- Nutze gesunde Öle. Senf-, Oliven-, Raps- oder Sonnenblumenöl, teelöffelweise abgemessen.
- Iss zweimal pro Woche fetten Fisch. Lachs, Makrele oder Forelle; vegetarisch Leinsamen, Chiasamen und Walnüsse.
Wie stark kann Ernährung das Cholesterin senken?
Gesättigte Fette auf unter 6 % der Kalorien zu senken und lösliche Ballaststoffe, Nüsse und Pflanzensterine zu ergänzen, kann das LDL bei vielen Menschen um etwa 10–20 % senken. Medikamente wie Statine können trotzdem nötig sein, besonders bei Herzerkrankung oder Diabetes.
Was ist mit Eiern?
Für die meisten Menschen passt bis zu ein ganzes Ei pro Tag in eine herzgesunde Ernährung. Eiweiß (Eiklar) enthält kein Cholesterin.
Häufige Fragen
Ist Ghee schlecht für das Cholesterin?
Ghee besteht größtenteils aus gesättigtem Fett, das das LDL erhöht. Verwende es selten und in kleinen Mengen; koche stattdessen mit Senf-, Oliven- oder Rapsöl.
Welches Öl ist bei hohem Cholesterin am besten?
Öle mit viel ungesättigtem Fett: Oliven-, Raps-, Senf-, Sonnenblumen- und Reiskleieöl. Kokos- und Palmöl solltest du nicht als Alltagsöle nutzen.
Brauche ich mein Statin trotzdem noch?
Nimm es weiter, sofern dein Arzt nichts anderes sagt. Ernährung und Statine wirken zusammen.