Diet plan for Cholesterol

What is cholesterol?

You probably heard this word more than usual numbers in television ads, but may not be aware of what exactly it is? To put is simply, cholesterol is a fat-like substance that is found in our blood. The liver produces most of the cholesterol. It has its own function in our body. We get cholesterol from the food we eat as well. Although, cholesterol is required for good health, however, the presence of more than limited amount of cholesterol in the blood may develop the reason for many diseases, such as heart disease and can harm your arteries.

Cholesterol is found in every cell of the body and has important natural functions when it comes to digesting foods, producing hormones, and generating vitamin D. It is manufactured by the body but can also be taken in from food. It is waxy and fat-like in appearance.

Cholesterol is both good and bad. At normal levels, it is an essential substance for the body. However, if concentrations in the blood get too high, it becomes a silent danger that puts people at risk of heart attack.

There are two types of cholesterol; LDL (low-density lipoproteins, bad cholesterol) and HDL (high-density lipoproteins, good cholesterol).Lipoproteins are made of fat and proteins. Cholesterol moves through your body while inside lipoproteins… Too much cholesterol in your arteries may lead to a buildup of plaque known as atherosclerosis.

Foods that increase /decrease in cholesterol

The presence of cholesterol in our blood can highly be affected by the kind of food we intake. As a matter of fact, if you take too much saturated fat in your food, it will increase the level of cholesterol. Whereas, if can you cut down on saturated fat and rely more on day to day foods that include more unsaturated fat, it will decrease the cholesterol level.

Foods that increase the cholesterol

  • Fatty meat and meat products

  • Full fat cheese, yogurt, cream and milk

  • Ghee & butter

  • Palm oil, coconut oil and coconut cream.

  • Hard margarines

  • Cake, pastry, pudding

Foods that decrease the cholesterol

Usually plant-based foods are not loaded with high saturated fat. Therefore, you should eat fresh vegetables, whole grains, good fats and other plant-based foods to obtain low cholesterol diet. It may include like fruits, vegetables, oat cereals, soya foods, barley, nuts, bean and pulses as well as seeds.

  1. Olive oil

  2. Beans and legumes

  3. Whole grains

  4. High-fiber fruit

  5. Fatty fish

  6. Flax

  7. Nuts

  8. Avocado

  9. Garlic

  10. Chia seeds

  11. Oats


I have been taking diet plans from Monika for the last six months. Be it early morning or late nights, outings or functions she has been guiding like a true friend. With her expert diet advice at all times. I was anaemic and not my hb level have increased considerably and I am more active and healthy. Thank you Monika

Navpreet Kaur
Navpreet Kaur

The Diet Mantra is not a diet clinic but a place where you learn to modify your lifestyle so as to lead a healthy life. I am so thankful to Monika for providing me a diet accordingly to my work schedule and the limited time I have. Not at all complicated food but simple yet delicious and healthy options. I have gotten rid of my acidity, constipation and bloating issues. Thanks Monika

Savita Nanda, Australia
Savita Nanda

I was 126 kg by following diet plan from dietitian Monika, I have lost 10kg in two months. Her patience and friendliness makes a comfort zone wherever you can share not only your diet issues but other problems like insecurity, complex issues. Her motivation has kept me going and helped me achieve a healthy lifestyle. Thank you so much Monika Mam.

WhatsApp chat