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    Diet For Cholesterol Issue

    Uploaded by

    Shreya
    Diet For Cholesterol Issue ( India)

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Diet For Cholesterol Issue

    Uploaded by

    Shreya
    27 views3 pages
    Diet For Cholesterol Issue ( India)

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Diet For Cholesterol Issue ( India)

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    27 views3 pages

    Diet For Cholesterol Issue

    Uploaded by

    Shreya
    Diet For Cholesterol Issue ( India)

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Cholesterol & Weight loss

    Early morning just after waking up


    1. Luke warm water + Lemon + Honey
    2. Green tea + Lemon
    3. Apple cider vinegar with warm water on an empty stomach.

    Breakfast Options timing 7 am to 10.00 am

    1. Boiled beans or lentils with whole grain toast


    2. Wheat bread slices with paneer and a banana
    3. Scrambled eggs with spinach and brown bread toast
    4. 1/2 cup of oats or muesli with low-fat yogurt and an apple
    5. Fruit salad (Apple, Papaya, Watermelon, Orange, Cucumber, with few
    drops of lemon)
    6. 1 Apple and Corn Flakes with a glass of double toned milk
    7. 2-3 Idlies with sambhar and very little chutney. (avoid coconut chutney.
    Instead try Coriander (Dhania) or mint (Pudina) or onion or tomato or
    cabbage chutney)
    8. you can have Vegetable Poha / Upma/Idlis/ Vegetable Daliya with fruits +
    skimmed milk.
    9. Banana and pomegranate seeds salad/ Apple banana chia seeds smoothie + 1 bowl
    sprouts or cooked pulses.
    10. Thick low fat curd – 1/2 cup + pomegranate seeds/ Socked chia seeds – 1 tsp +

    fresh leaves to garnish

    Lunch Options timing 1.00 pm to 2.30 pm

    1. 1 cup of brown rice, 1 small brown of dal tarka, a plate of green salad
    OR
    2. 2 wheat flour rotis, a cup of boiled bean or rajma curry, a plate of salad

    OR
    3. 1 Cup of mixed vegetable rice, 1 glass of buttermilk, 2 wheat flour rotis
    OR
    4. Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup Vegetables
    curry, 1 Cup Dal, 1 Bowl Salad.

    OR
    5. 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad

    OR

    6. 1 bowl oats/ 2 multigrain chapattis + 1 bowl daal / curd rice/ soup + cooked
    vegetables
    After an hour: Buttermilk/ green tea

    Evening snacks 4.00 pm to 5.30 pm

    1. 1 Orange or Apple
    2. ½ Cup yogurt/dahi (Low fat) with little cut fruits
    3. Hand full Almonds (6-8 in count)
    4. Walnut (6-8 Half in counts)
    5. Combination of Almonds and Walnut
    6. Chiwda, poha OR Black chana sprout
    7. Dry fruits/ sprout chaat

    Before Dinner
    1 plate green vegetable Salad ( 30 minute before dinner)

    Dinner timing (6.30 pm to 8.00 pm )

    Lentil soup / Dalia / bowl of paneer with 1 chappati / 1 bowl brown rice. View
    more healthy
    OR

    ● 2 wheat flour chapatis, a cup of bean or rajma curry and a plate of salad
    ● OR
    ● 2 Phulka/Roti (preferably chokar ki roti) (without oil & ghee) , ½ Cup
    Vegetables curry, 1 Cup Dal, 1 Bowl Salad.
    ● OR
    ● 1 cup brown rice with 1 Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad
    Night snacks not compulsory

    1. 1 Glass butter milk (Chhaj)

    INSTRUCTION

    ★ Please follow it.


    ● Drink 3-4 liters of water per day.
    ● Do Yoga exercise for One hour daily.
    ● Add more salad and green veggies and fruits in your diet.
    ● Drink water after half an hour of Lunch or dinner.
    ● Walk for half an hour after Dinner.
    ● Avoid junk foods, fried foods, sweets, bakery products.

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