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
Dieta para bajar el colesterol
Cambia la grasa saturada por grasas saludables y añade fibra soluble: son los dos cambios en la alimentación que más bajan el colesterol LDL. Obtén una semana de comidas que hace ambas cosas. Gratis, sin registro y funciona en tu navegador: tus datos de salud nunca se envían a ningún sitio.
- Gratis, sin registro
- Funciona en tu navegador
- Actualizado
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.
Por ahora, los botones y etiquetas de la herramienta están en inglés.
Lee la guía completa (en inglés): Foods That Lower Cholesterol: A Practical Diet PlanCómo bajar el colesterol con la alimentación
Respuesta rápida: Para bajar el colesterol con la alimentación, reduce las grasas saturadas y trans, añade fibra soluble cada día, usa aceites saludables y come pescado azul dos veces por semana.
- Reduce las grasas saturadas y trans. Menos ghee, mantequilla, nata, carne grasa y paneer entero; nada de vanaspati ni aceites «parcialmente hidrogenados».
- Añade fibra soluble cada día. La avena, la cebada, el daal, el chana, el rajma, la okra y las manzanas atrapan el colesterol en el intestino.
- Usa aceites saludables. Aceite de mostaza, oliva, canola o girasol, medido por cucharaditas.
- Come pescado azul dos veces por semana. Salmón, caballa o trucha; o linaza, chía y nueces si eres vegetariano.
¿Cuánto puede bajar el colesterol con la dieta?
Reducir la grasa saturada a menos del 6% de las calorías y añadir fibra soluble, frutos secos y esteroles vegetales puede bajar el LDL alrededor de un 10–20% en muchas personas. Aun así, pueden hacer falta medicamentos como las estatinas, sobre todo si hay enfermedad cardíaca o diabetes.
¿Y los huevos?
Para la mayoría de las personas, hasta un huevo entero al día encaja en una dieta cardiosaludable. Las claras no tienen colesterol.
Preguntas frecuentes
¿El ghee es malo para el colesterol?
El ghee es sobre todo grasa saturada, que sube el LDL. Úsalo poco y en pequeñas cantidades; cocina mejor con aceite de mostaza, oliva o canola.
¿Qué aceite es mejor para el colesterol?
Los aceites ricos en grasas insaturadas: oliva, canola, mostaza, girasol y salvado de arroz. Evita el aceite de coco y el de palma como aceites de uso diario.
¿Tengo que seguir tomando la estatina?
Sigue tomándola salvo que tu médico te indique otra cosa. La dieta y las estatinas funcionan juntas.