High Cholesterol Diet Plan:
10 Foods to Eat and
10 Foods to Avoid (Heart-Healthy Guide)
1 in 3 Indian adults has high cholesterol — and most have no symptoms until a heart attack happens. High LDL cholesterol is the leading cause of heart disease in India. The right diet can lower LDL by 20-30% — as effectively as low-dose statin medication. This complete WHO-referenced guide tells you exactly what to eat, what to avoid and the 7-day heart-healthy Indian meal plan.
Table of Contents
WHO & ICMR — Cholesterol and Cardiovascular Health
WHO identifies raised cholesterol as a major risk factor for cardiovascular disease — responsible for 2.6 million deaths annually. High LDL cholesterol is the leading modifiable risk factor for heart attacks and stroke. WHO recommends dietary modification as the first-line treatment for hypercholesterolaemia — specifically reducing saturated fat, eliminating trans fat, increasing soluble fibre and plant sterols. Diet can reduce LDL cholesterol by 20-30% — comparable to low-dose statin therapy. ICMR data shows Indian cardiovascular disease rates are rising rapidly with high cholesterol as a primary driver. WHO Cardiovascular Guidelines →
What is Cholesterol — LDL vs HDL Explained Simply
Cholesterol is not all bad — LDL is dangerous, HDL is protective, triglycerides complete the picture
Cholesterol is a fatty substance essential for cell membranes, hormone production and Vitamin D synthesis. It is carried through blood in lipoproteins. LDL (low-density lipoprotein) deposits cholesterol in artery walls forming plaques — narrowing arteries and causing heart attacks and strokes. HDL (high-density lipoprotein) collects excess cholesterol from arteries and returns it to the liver for elimination — protective. Triglycerides are blood fats that when elevated contribute to cardiovascular risk. The goal is: lower LDL + higher HDL + lower triglycerides.
10 Best Foods to Eat for High Cholesterol
Oats and Ragi — Beta-Glucan Directly Lowers LDL
💊 Beta-Glucan Mechanism
Forms viscous gel in gut binding bile acids. Prevents bile acid reabsorption → liver draws LDL from blood to make new bile. Each gram of beta-glucan reduces LDL by approximately 1-2 mg/dL. 3g daily (from oats or ragi) achieves clinically significant LDL reduction of 5-10%.
✅ How to Include Daily
Oats porridge breakfast (70g = 3g beta-glucan). Ragi roti instead of wheat roti — lower GI + beta-glucan. Oats upma or khichdi. Ragi dosa. Barley (jau) soup — very high beta-glucan. Mix ragi flour into atta for chapati dough. Oat bran in sabzi or dal.
🔬 Research: A meta-analysis of 58 RCTs confirmed oat beta-glucan reduces LDL cholesterol significantly — with each gram of beta-glucan reducing LDL by approximately 1-2 mg/dL. The FDA and EFSA have both approved heart health claims for oat beta-glucan making it one of the most evidence-backed dietary cholesterol interventions globally.
Methi (Fenugreek) — Saponins Reduce Cholesterol Absorption
💊 Methi Cholesterol Mechanisms
Steroidal saponins bind bile salts + cholesterol in gut — prevents intestinal absorption. Galactomannan fibre binds bile acids (same as oat beta-glucan). 4-hydroxyisoleucine improves insulin sensitivity — reduces triglycerides. Anti-inflammatory reducing arterial plaque inflammation.
✅ Best Protocol
Soak 1 tsp methi seeds overnight. Eat soaked seeds + drink water morning empty stomach. Or: methi powder (1 tsp) in warm water. Methi sabzi 3-4x weekly. Methi paratha (without excess ghee). Add methi leaves (kasuri methi) to all cooking. Clinical dose: 5-30g methi seeds daily.
🔬 Research: A clinical trial in Type 2 diabetics with hypercholesterolaemia found methi seed supplementation (25g daily) reduced total cholesterol by 14%, LDL by 16% and triglycerides by 20% over 24 weeks — with no adverse effects — confirming methi as a clinically meaningful dietary cholesterol intervention for Indians.
Walnuts and Flaxseeds — Omega-3 Lowers LDL and Raises HDL
💊 Omega-3 Lipid Effects
Reduces VLDL → indirectly lowers LDL. Increases LDL particle size → less atherogenic. Raises HDL via PPAR-α activation. Dramatically reduces triglycerides (most powerful effect). Reduces arterial inflammation via resolvin and protectin synthesis.
✅ Daily Consumption
Walnuts (akhrot): 28-40g daily (4-6 halves). Flaxseeds (alsi): 2 tbsp ground daily in food. Chia seeds: 2 tbsp in dahi or water. Mustard oil in cooking — ALA source. Hemp seeds if available. For non-veg: fatty fish 2-3x weekly (mackerel, salmon, tuna).
🔬 Research: A meta-analysis of 26 controlled trials found walnut consumption significantly reduced total cholesterol (-7.4 mg/dL), LDL (-5.5 mg/dL) and triglycerides (-5.3 mg/dL) compared to control diets. The PREDIMED study found nut consumption among the strongest dietary predictors of cardiovascular event reduction.
Lehsun (Garlic) — Allicin Reduces Total Cholesterol
💊 Garlic Cholesterol Mechanisms
Allicin inhibits HMG-CoA reductase (same as statin drugs). Reduces LDL oxidation — prevents most atherogenic LDL form. Reduces platelet aggregation. Anti-inflammatory in arterial walls. Ajoene reduces cholesterol synthesis independently of allicin.
✅ Maximum Effect
Crush 2-4 cloves, wait 10 minutes, then add to cooking. Raw garlic: highest allicin — add to room-temp food. Black garlic — aged garlic has higher water-soluble allicin. Garlic in every meal. Garlic-ginger paste in all tadka. Avoid cooking immediately after crushing — destroys allicin.
🔬 Research: Meta-analysis of 39 RCTs found garlic supplementation significantly reduced total cholesterol (by 10-15 mg/dL) and LDL (by 5-10 mg/dL) compared to placebo — with effects most pronounced in patients with high baseline cholesterol. Garlic combined with dietary change produced larger reductions than either alone.
Amla and Citrus — Vitamin C and Polyphenols Reduce Cholesterol
💊 Amla Cholesterol Mechanisms
Gallic acid reduces hepatic cholesterol synthesis. Increases LDL receptor expression — liver removes more LDL from blood. Vitamin C prevents LDL oxidation — reduces atherogenicity. Emblicanins increase bile acid synthesis using cholesterol. Clinical studies in Indians show significant total and LDL cholesterol reduction.
✅ Daily Amla Protocol
1 fresh amla daily. 30ml amla juice in warm water morning. Amla murabba (with limited sugar). Triphala (contains amla) — Ayurvedic cholesterol support. Amla chutney with meals. Dried amla powder 1 tsp in water. All citrus — lemon, orange, mosambi — also beneficial but amla is most potent.
🔬 Research: A clinical study in Indians with hypercholesterolaemia found amla extract supplementation for 12 weeks significantly reduced total cholesterol by 12%, LDL by 18%, triglycerides by 17% and raised HDL by 14% — making it one of the most comprehensively beneficial single dietary interventions for lipid management in Indian patients.
Eggplant (Baingan) and Okra (Bhindi) — Soluble Fibre Heart Foods
💊 Mechanisms
Okra mucilage — viscous gel binding bile acids + cholesterol. Bhindi pectin — soluble fibre reducing LDL. Baingan nasunin — prevents LDL oxidation. Chlorogenic acid — reduces hepatic cholesterol synthesis. Both contain quercetin — anti-inflammatory in arterial walls.
✅ How to Cook
Bhindi (okra): steam or lightly sauté — avoid deep frying. Baingan: roasted (bharta) without excess oil is best. Include both 3-4x weekly in sabzi rotation. Do not discard baingan skin — nasunin is concentrated there. Bhindi raita — excellent cholesterol-lowering side.
Dal and Legumes — Plant Protein Reduces LDL
🫘 Best Dal for Cholesterol
Chana (chickpeas) — highest phytosterol content. Rajma (kidney beans) — excellent soluble fibre. Moong dal — easy to digest + good fibre. Masoor dal — high protein + moderate fibre. Soya (in moderation) — phytoestrogens beneficial for cholesterol. All lentils beneficial — rotate varieties.
💊 Why Dal Lowers Cholesterol
Soluble fibre binds bile acids → liver uses LDL for new bile. Plant protein replaces animal protein → reduces LDL-raising saturated fat. Phytosterols compete with cholesterol at intestinal absorption. Saponins bind bile acids and cholesterol. Low GI → reduces triglycerides from insulin spikes.
🔬 Research: A meta-analysis of 26 RCTs found daily legume consumption (130g cooked) reduced LDL cholesterol by 5.0 mg/dL, total cholesterol by 7.7 mg/dL and triglycerides by 4.0 mg/dL compared to control diets — confirming dal as one of the most reliable dietary LDL reducers.
Haldi (Turmeric) — Curcumin Reduces LDL and Arterial Inflammation
💊 Curcumin Heart Mechanisms
Prevents LDL oxidation (most important). Reduces NF-κB in arterial walls — anti-inflammatory. Reduces CRP (C-reactive protein) — inflammatory marker of heart risk. Modestly reduces total cholesterol and LDL directly. Prevents platelet aggregation. Anti-thrombotic properties.
✅ Best Absorption
Always with kali mirch — piperine increases curcumin absorption 2000%. Cook haldi in oil or ghee — fat-soluble. Haldi doodh with pepper daily. Add to every dal, sabzi and cooking. Haldi + ginger + pepper kadha. 1 tsp haldi daily minimum for cardiovascular benefit.
Green Tea and Black Coffee — Catechins and Chlorogenic Acid Reduce Cholesterol
💊 Tea and Coffee Cholesterol Science
EGCG inhibits cholesterol micelle formation in gut. Prevents LDL oxidation — reduces atherogenic LDL. Catechins reduce hepatic cholesterol synthesis. Coffee chlorogenic acid reduces intestinal cholesterol absorption. Both reduce triglycerides through metabolic mechanisms.
✅ Rules for Benefit
Green tea: 2-3 cups daily without sugar or milk. Brew at 70-80°C. Black coffee: 2 cups without sugar or milk. Replace morning chai (which raises cholesterol through milk fat and sugar) with green tea. This single swap removes two cholesterol-raising factors and adds one LDL-reducing factor simultaneously.
Avocado and Olive Oil — Monounsaturated Fats Lower LDL, Raise HDL
💊 MUFA Lipid Science
Reduces hepatic VLDL synthesis → lowers LDL. Oleic acid activates PPAR-α → raises HDL. Reduces LDL oxidation susceptibility. Anti-inflammatory in arterial walls. Reduces platelet aggregation. Replacing saturated fat with MUFA produces 5-8% LDL reduction.
✅ Indian MUFA Sources
Mustard oil — best Indian MUFA source (also omega-3 ALA). Cold-pressed olive oil for salads and low-heat cooking. Avocado — 1/2 daily or 3-4x weekly if affordable. Peanuts in moderation — MUFA rich. Almonds — MUFA + fibre for cholesterol. Groundnut oil — better than refined sunflower.
🔬 Research: The PREDIMED study of 7,447 patients found a Mediterranean diet supplemented with olive oil reduced major cardiovascular events by 30% compared to low-fat diet control — with MUFA-rich olive oil identified as a key protective component through LDL lowering and HDL raising.
10 Foods to Avoid for High Cholesterol
✅ Heart-Healthy — Eat More
- 🌾 Oats and ragi — beta-glucan binds bile acids
- 🌿 Methi seeds daily — saponins reduce cholesterol
- 🥜 Walnuts and flaxseeds — omega-3 lowers LDL
- 🧄 Garlic 2-4 cloves — allicin reduces LDL
- 🍋 Amla daily — Vitamin C protects LDL
- 🍵 Green tea (no sugar) — EGCG reduces absorption
- 🫘 Dal at every meal — plant protein + fibre
- 🥬 All vegetables especially bhindi + baingan
- 🌿 Haldi in all cooking — with black pepper
- 🫒 Mustard and olive oil — MUFA fats
- 🍎 All fruits (whole) — fibre + antioxidants
- 🫐 Berries and pomegranate — polyphenols protect LDL
❌ Avoid — Raises Cholesterol
- 🧈 Excess ghee and butter — saturated fat raises LDL
- 🥥 Coconut oil in excess — very high saturated fat
- 🍖 Red meat — mutton, beef — high saturated fat
- 🫀 Organ meats — liver, brain — very high cholesterol
- 🥚 Egg yolks in excess (4+/day) — dietary cholesterol
- 🥤 Cold drinks and fruit juices — fructose → triglycerides
- 🍬 Sugar and mithai — raises triglycerides dramatically
- 🥐 Maida products — refined carbs → triglycerides + LDL
- 🍟 Vanaspati and trans fat — raises LDL, lowers HDL (worst)
- 🍕 Processed and fast food — trans fat + sodium + refined carbs
- 🍺 Alcohol excess — raises triglycerides + liver cholesterol
- ☕ Chai with full-fat milk and sugar — saturated fat + fructose
7-Day Heart-Healthy Indian Meal Plan
❤️ 7-Day Low Cholesterol Indian Diet
Low saturated fat · high fibre · plant-forward · anti-inflammatory · completely Indian kitchen
- Wake: warm lemon water + 1 amla
- Soaked methi seeds (from overnight soak) + water
- Breakfast: oats porridge with walnuts and banana
- Or: ragi dosa / ragi roti instead of wheat roti
- Mid-morning: green tea (no sugar) + handful walnuts
- 2 tbsp ground flaxseeds in food or water
- Ragi or atta roti (NO maida ever)
- Dal — any variety — 1-2 katori
- Sabzi with garlic + haldi + mustard oil tadka
- Salad with lemon dressing
- 1 katori low-fat dahi
- Small bhindi or baingan sabzi — 3-4x weekly
- Moong dal khichdi + vegetables + haldi
- Or: 2 atta/ragi roti + dal + sabzi
- No excess ghee — use mustard oil or minimal ghee
- Methi sabzi — 3-4x weekly
- Before bed: haldi doodh with kali mirch (no sugar)
- 15-20 min walk after dinner
- ZERO vanaspati/dalda/trans fat
- ZERO cold drinks or packaged juices
- ZERO maida products
- ZERO excess sugar and mithai
- NO deep-fried food
- Limit ghee to max 1 tsp per meal
- Replace cooking oil: mustard or cold-pressed
Warning Signs — High Cholesterol and Heart Risk
High cholesterol itself has NO symptoms — these signs indicate heart disease has already begun
The dangerous truth about high cholesterol: it is completely silent until it causes a heart attack or stroke. Most Indians discover high cholesterol only during routine blood tests or after a cardiovascular event. The following are signs that cholesterol-related cardiovascular disease may be progressing — see a doctor immediately.
Cholesterol Myths — Busted!
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Read Article →Frequently Asked Questions
Dietary changes begin lowering LDL within 2-4 weeks. The timeline: eliminating trans fat (vanaspati) and replacing with mustard oil produces measurable LDL reduction in 2-3 weeks. Adding oats/ragi, garlic, amla, methi and reducing saturated fat — measurable improvement in 4-6 weeks blood test. Full dietary protocol consistently followed for 3-6 months can reduce LDL by 20-30% (equivalent to low-dose statin). Triglycerides respond fastest — reducing sugar and refined carbohydrates drops triglycerides measurably within 2 weeks. HDL takes longer to raise — regular exercise and MUFA fats improve HDL over 4-8 weeks. Get a repeat lipid profile 3 months after starting dietary changes to measure progress.
Ghee contains 65% saturated fatty acids — the primary dietary driver of LDL elevation. The commonly held belief that traditional ghee is heart-healthy is not supported by evidence in the context of the amount consumed in modern Indian diets. However context matters: 1 teaspoon of ghee daily in a diet otherwise rich in vegetables, dal, whole grains and low in sugar is unlikely to cause significant harm. The problem is the typical Indian use of 2-4 teaspoons per meal across multiple meals. Recommendations: reduce to maximum 1 tsp per meal total, replace cooking ghee with mustard oil for daily cooking, use ghee sparingly only as a flavour enhancer in small amounts. Avoid commercial ghee products that may contain partially hydrogenated oils. Home-made pure desi ghee in very small amounts is preferable to commercially processed cooking fats.
Coconut is complex for high cholesterol. Fresh coconut meat in moderate amounts (small pieces 2-3x weekly) — acceptable for most people. Coconut water — beneficial (no saturated fat, electrolytes, hydrating). Coconut oil — problematic: very high saturated fat (90% saturated fatty acids vs 65% in ghee). Coconut milk in cooking (small amounts occasionally) — moderate concern. Desiccated coconut in large amounts — avoid. The saturated fat in coconut oil does raise LDL — this is well-established in clinical studies. The MCT (medium-chain triglycerides) argument for coconut oil’s safety is not supported by sufficient evidence for patients with existing high cholesterol. Recommendation: use coconut water freely, small amounts fresh coconut occasionally, avoid coconut oil for daily cooking (use mustard oil instead).
Both have evidence but food sources are generally preferred. Walnuts and flaxseeds provide ALA omega-3 — a plant form that the body partially converts to EPA and DHA (the most cholesterol-beneficial forms). Fish provides EPA and DHA directly — more potent for triglyceride reduction specifically. For vegetarians: walnuts (4-6 halves daily) + ground flaxseeds (2 tbsp daily) + algae-based omega-3 supplement (provides DHA directly from plant source) is the most comprehensive approach. For non-vegetarians: 2-3 servings of fatty fish weekly + walnuts covers omega-3 needs well. Omega-3 supplements (fish oil) are effective for high triglycerides specifically but food sources provide additional nutrients and are preferred for overall cardiovascular benefit when cholesterol is the primary concern.
Target lipid values for Indians based on WHO and ICMR guidelines: Total cholesterol: below 200 mg/dL (optimal below 180 mg/dL). LDL (“bad”) cholesterol: below 130 mg/dL (optimal below 100 mg/dL, below 70 mg/dL if high risk with diabetes or heart disease). HDL (“good”) cholesterol: above 40 mg/dL for men, above 50 mg/dL for women (optimal above 60 mg/dL for both). Triglycerides: below 150 mg/dL (below 100 mg/dL is optimal). Non-HDL cholesterol: below 160 mg/dL. Indians specifically have a tendency toward lower HDL and higher triglycerides (the so-called “Indian dyslipidaemia pattern”) at lower LDL levels compared to Western populations — meaning cardiovascular risk occurs at lower LDL values in Indians than in Caucasians. Get a fasting lipid profile test (10-12 hours fasting) for accurate measurement.
A Message from Tofikuddin Ahmed — SwastFit Founder
Heart disease is India’s #1 killer — responsible for 28% of all deaths. And high cholesterol is its primary dietary driver. What makes this deeply concerning as a pharmacy student is that high cholesterol is completely silent — most Indians discover it only during a routine blood test or after a heart attack. The window for dietary prevention is wide and long — but it requires action before symptoms appear.
The extraordinary thing about cholesterol management through diet is its evidence base. Beta-glucan from oats reducing LDL is one of the few dietary claims approved by both the FDA and EFSA — meaning the evidence is as strong as it gets in nutritional science. Garlic reducing cholesterol has been shown in 39 randomised controlled trials. Methi specifically in Indians has clinical trial evidence. Amla in Indians has clinical trial evidence. These are not vague “healthy food” claims — they are pharmacologically active interventions with measurable, reproducible effects.
India’s traditional diet — dal every meal, minimal meat, plenty of vegetables, limited ghee, whole grains — was extraordinarily heart-healthy. The shift to maida, excess ghee, red meat, sugar and cold drinks over the last 30 years has created India’s cardiovascular epidemic in one generation. The reversal requires the same journey — back to traditional Indian eating, updated with what we now know from evidence: mustard oil over coconut oil, ragi over maida, green tea over sweetened chai, walnuts and flaxseeds daily, and minimal sugar.
Your heart is speaking through your cholesterol numbers. Listen to it — and start eating for it — before it stops speaking.
— Tofikuddin Ahmed, B.Pharma Student & Founder, SwastFit.com
References: WHO CVD Guidelines | AHA Dietary Guidelines | ICMR Cardiovascular Disease Data | Journal of the American College of Cardiology | Lancet — Diet and Cardiovascular Risk
Protect Your Heart — Starting From Your Next Meal!
Oats or ragi every morning. Soaked methi seeds daily. Garlic in every meal. 1 amla every morning. Green tea instead of chai. Dal at every meal with mustard oil. Bhindi and baingan weekly. Haldi with kali mirch in everything. Walnuts and flaxseeds daily. Zero vanaspati and trans fat. Zero excess ghee. Zero cold drinks and maida. Follow the 7-day plan for 3 months — get a lipid profile and see your LDL drop.
Table of Contents
WHO aur ICMR — Cholesterol aur Cardiovascular Health
WHO raised cholesterol ko cardiovascular disease ka major risk factor identify karta hai. Diet se LDL 20-30% reduce ho sakta hai — low-dose statin therapy ke comparable. WHO dietary modification ko hypercholesterolaemia ke liye first-line treatment recommend karta hai. WHO CVD Guidelines →
High Cholesterol Ke Liye 10 Best Foods Khaane Ke Liye
Oats aur Ragi — Beta-Glucan Directly LDL Lower Karta Hai
Methi — Saponins Cholesterol Absorption Reduce Karte Hain
Baaki 8 Top Heart-Healthy Foods
High Cholesterol Mein Avoid Karne Ke Top 10 Foods
Cholesterol Raise Karne Wale 10 Worst Foods
Tofikuddin Ahmed Ka Message — SwastFit Founder
Heart disease India ka #1 killer hai — 28% sabhi deaths ke liye responsible. Aur high cholesterol iski primary dietary driver hai. Jo mujhe pharmacy student ke roop mein deeply concern karta hai woh yeh hai ki high cholesterol completely silent hai — zyaadatar Indians ise routine blood test ya heart attack ke baad discover karte hain.
India ki traditional diet — dal har meal mein, minimal meat, plenty vegetables, limited ghee, whole grains — extraordinarily heart-healthy thi. Last 30 saalon mein maida, excess ghee, red meat, sugar aur cold drinks ki taraf shift ne ek generation mein India ka cardiovascular epidemic create kiya hai. Reversal simple hai — traditional Indian eating pe vapas jao: ragi maida ki jagah, green tea sweetened chai ki jagah, akhrot aur alsi daily, minimal sugar. Aapka dil aapke cholesterol numbers ke through bol raha hai. Suno aur uske liye khana khana shuru karo.
— Tofikuddin Ahmed, B.Pharma Student & Founder, SwastFit.com
Apne Dil Ko Protect Karo — Apne Agle Meal Se!
Har subah oats ya ragi. Soaked methi seeds daily. Har meal mein lehsun. Subah 1 amla. Chai ki jagah green tea. Dal har meal mein mustard oil ke saath. Weekly bhindi aur baingan. Har cheez mein haldi + kali mirch. Roz akhrot aur alsi. Zero vanaspati. Zero excess ghee. Zero cold drinks aur maida. 3 mahine yeh karo — lipid profile test karo — LDL drop visible hoga!
বিষয়বস্তুর তালিকা
WHO ও ICMR — কোলেস্টেরল ও হৃদরোগ
WHO উচ্চ কোলেস্টেরলকে হৃদরোগের প্রধান ঝুঁকির কারণ হিসেবে চিহ্নিত করে। ডায়েট LDL ২০-৩০% কমাতে পারে — কম মাত্রার স্ট্যাটিন থেরাপির সমতুল্য। WHO খাদ্যতালিকা পরিবর্তনকে হাইপারকোলেস্টেরোলেমিয়ার প্রথম সারির চিকিৎসা হিসেবে সুপারিশ করে। WHO CVD গাইডলাইন →
উচ্চ কোলেস্টেরলে খাওয়ার ১০টি সেরা ও এড়ানোর ১০টি খাবার
হৃদয়-স্বাস্থ্যকর ও এড়ানোর খাবার — সম্পূর্ণ গাইড
তোফিকুদ্দিন আহমেদের বার্তা — SwastFit প্রতিষ্ঠাতা
হৃদরোগ ভারতের #১ হত্যাকারী — ২৮% সব মৃত্যুর জন্য দায়ী। এবং উচ্চ কোলেস্টেরল এর প্রাথমিক খাদ্যতালিকাগত চালক। ভারতের ঐতিহ্যবাহী ডায়েট — প্রতিটি খাবারে ডাল, ন্যূনতম মাংস, প্রচুর সবজি, সীমিত ঘি, সম্পূর্ণ শস্য — অসাধারণভাবে হৃদয়-স্বাস্থ্যকর ছিল। ঐতিহ্যবাহী খান। আপনার হৃদয় আপনাকে ধন্যবাদ জানাবে।
— তোফিকুদ্দিন আহমেদ, B.Pharma ছাত্র ও প্রতিষ্ঠাতা, SwastFit.com
আপনার হৃদয় রক্ষা করুন — পরবর্তী খাবার থেকে!
প্রতি সকালে ওটস বা রাগি। প্রতিদিন ভেজানো মেথি বীজ। প্রতিটি খাবারে রসুন। সকালে ১ আমলা। চায়ের পরিবর্তে গ্রিন টি। সরিষা তেলে ডাল। সাপ্তাহিক ঢেঁড়স ও বেগুন। সবকিছুতে হলুদ + কালো মরিচ। প্রতিদিন আখরোট ও আলসি। শূন্য ভানাস্পতি ও অতিরিক্ত ঘি। ৩ মাস এই পরিকল্পনা অনুসরণ করুন — লিপিড প্রোফাইল পরীক্ষায় পার্থক্য দেখুন!