1) Fruits and Vegetables– All plant source food has relatively less or no cholesterol. This is the reason that people who are preference vegetarians have lower levels of triglycerides and cholesterol in their blood. Fruits like apples, strawberries, dates, apricots etc are high in soluble fiber which not only helps to treat constipation but help in elimination of extra cholesterol from the body. One should try to have at least 3-5 fruit serving a day for good results. Each serving can be equivalent to one portion of food i.e. one banana, a big slice of apple, 5-6 strawberries etc.
Vegetables like cabbage, cauliflower, carrots, broccoli and beans also have the same effect on our metabolism.
2) Lean meat and Fish: Only one must grill, boil or sauté the fish instead of deep frying to get the benefit. Both sea and fresh water fish have the same benefit. Avoid fish that has been preserved in oil; instead prefer to have fish preserved in brine. Lean meats like chicken or turkey, lean beef, lamb, pork and fish are preferred over dishes cooked in animal fat.
3) Nuts and seeds like Fenugreek and Flaxseed (Alsi ke beej) are especially useful for reducing the triglyceride levels. One can sprinkle them over the salads, curd or just have two tsp a day with water.Again, the total amount of intake should be in moderation.
4) Grains like Jowar, Corn (makki) and Bajra are hard to digest and keep you full longer. They are rich in fibre and keep your heart healthy by lowering the cholesterol content. Isabgoal husk also has properties to protect heart by increasing the fibre content of our stools and helping to rid the body of extra cholesterol.
5) Oils– Olive oil, corn oil and cotton seed oil (cornola) are supposed to be the least toxic and least liable to increase our cholesterol levels and their use in cooking should be promoted. Polyunsaturated fats should be consumed more as compared to monosaturated fats (Desi Ghee, dalda) and the total fat consumption per day should not exceed 25-30% of your total calorie requirement.