According to the World Heart Foundation, every year, high cholesterol levels cause 4.4 million deaths, with 24 percent of CVD-related deaths attributable to high LDL cholesterol.There are 2 types of lipoproteins that carry cholesterol through the blood vessels, and one is LDL, or low-density lipoprotein cholesterol. It is often called the bad cholesterol as it can raise your risk for heart disease and stroke. Therefore, if your lab results show high LDL, it is time to take some precautionary measures.
5 Indian foods to reduce LDL or bad cholesterol
In a January 23 Instagram post titled ‘why no one tells you about these 5 Indian foods that can reduce your bad cholesterol (LDL),’ Dr Aditi Sharma, an internal medicine doctor, listed five foods that those with high LDL (bad) cholesterol levels can eat.
“Most people think cholesterol problems start after 40. Reality? I see high LDL in patients in their 20s and 30s almost every week in OPD. The good news: your daily food can genuinely help improve your lipid profile — if you choose wisely and consistently,” Dr Aditi highlighted.
Here are the 5 simple Indian foods, Dr Aditi shared, with scientific evidence:
1. Oats or daliya (soluble fibre powerhouse)
Rich in beta-glucan, a type of soluble fibre that binds cholesterol in your gut and removes it from the body. “Regular intake can reduce LDL by 5–10 percent,” Dr Aditi highlighted.
2. Isabgol (psyllium husk)
“Yes, the same thing we use for constipation! It binds bile acids, forcing the liver to use more cholesterol to make new bile → leading to lower LDL levels. That’s why it’s even recommended in medical guidelines,” Dr Aditi shared.
3. Nuts (almonds and walnuts)
According to her, almonds and walnuts improve cholesterol by replacing saturated fats with healthy fats (MUFA and omega-3). They also reduce ApoB, which means fewer harmful cholesterol particles.
4. Fibre-rich vegetables (bhindi, lauki, baingan, gajar, palak)
“Dietary fibre reduces cholesterol reabsorption from the intestine and also improves insulin resistance, which indirectly helps lipid control. More veggies = better heart health,” she recommended.
5. Green or black tea (without excess sugar)
Lastly, she suggested drinking green or black tea, as it contains polyphenols that reduce cholesterol absorption in the intestine and improve the antioxidant status of blood vessels. “Small effect, but helpful when taken daily,” she explained.
Lastly, Dr Aditi cautioned, “Food helps, but it does not replace medicines if your LDL is already very high or if you have diabetes, BP, PCOS, fatty liver, or a family history of heart disease. In those cases, lifestyle and medication are both needed.”
“Heart disease in Indians starts early and stays silent. Don’t wait for symptoms. Get your lipid profile checked at least once a year and start preventive habits today,” she advised.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
It’s great that you’re looking into natural ways to manage cholesterol. While everyone hears about oats and almonds, the Indian pantry is full of "hidden gems" that are just as effective.
Since you mentioned Daliya and Isabgol, here are the 5 specific Indian foods that doctors often recommend to sweep "bad" (LDL) cholesterol out of your system:
1. Isabgol (Psyllium Husk)
Isabgol is arguably the most powerful natural fiber available. It is a soluble fiber that turns into a gel in your gut.
How it works: This gel binds to bile acids (which are made of cholesterol) and pulls them out of the body. To replace those lost bile acids, your liver has to pull LDL cholesterol out of your blood.
Tip: Always take it with plenty of water to avoid dehydration.
2. Daliya (Broken Wheat)
Daliya is the unsung hero of Indian breakfasts. Unlike refined flour (Maida), Daliya is packed with beta-glucan and complex carbohydrates.
How it works: It prevents the absorption of cholesterol from the food you eat and keeps you full for longer, reducing the urge to snack on fried foods that raise cholesterol.
3. Methi Dana (Fenugreek Seeds)
Methi seeds are rich in saponins, which are compounds that reduce the body's absorption of cholesterol from fat-heavy meals.
How it works: Studies suggest methi helps lower the production of cholesterol in the liver.
Tip: Soak a teaspoon of seeds overnight and drink the water/eat the seeds on an empty stomach.
4. Garlic (Lahsun)
Garlic contains Allicin, a sulfur compound known for its medicinal properties.
How it works: It prevents cholesterol particles from sticking to the walls of your arteries (plaque formation) and helps thin the blood slightly, improving circulation.
5. Amla (Indian Gooseberry)
Amla is a massive source of Vitamin C and antioxidants.
How it works: It prevents the oxidation of cholesterol. LDL cholesterol only becomes truly dangerous when it oxidizes and sticks to your heart's arteries. Amla keeps those particles moving.
Comparison of Fiber Content
| Food Item | Primary Benefit | Best Way to Consume |
| Isabgol | Directly flushes cholesterol | 1 tsp in warm water at night |
| Daliya | Slow-release energy & fiber | Savory khichdi with veggies |
| Methi | Blocks fat absorption | Soaked overnight |
| Garlic | Prevents arterial clogging | Raw or lightly sautéed |
| Amla | Antioxidant protection | Fresh juice or dried (no sugar) |
Peer-to-Peer Note: While these foods are fantastic, they work best when you also cut down on trans fats (like vanaspati or reused frying oil). Think of these foods as the "cleaning crew" for your blood vessels!
Would you like me to create a simple 7-day Indian meal plan incorporating these cholesterol-lowering foods?
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