A healthy human body naturally produces good cholesterol that is required for its well being. Cholesterol from the food is absorbed in very small proportions. However, when we consume food that contains high amounts of cholesterol, these wax-like substance gets deposited in blood vessels and they lose ability to expand.
It is better to reduce the amount of cholesterol rich food in your daily diet. The oils are generally classified into the ones that cause cholesterol and the ones that don't. No matter what oil is used for cooking, it should be used in limited quantities. It is healthier to use oils that have less trans fat content. The trans fat reduces the production of good cholesterol. Cholesterol could be reduced if fried foods, bakery items that contain trans fat and packaged food are avoided.
Here is a perfect diet plan to reduce cholesterol:
Early morning: Tea/coffee made with soybean milk and not too sweet
Breakfast: Pancakes made with semolina that has bran in it (up to 3), yogurt infused with curry leaves.
Snack: 1 guava
Lunch: Soybean-garlic soup, parboiled chambavari rice, mackerel curry with green chilies and no coconut, Coriander-mint leaves chutney, butter milk, tomato salad
Evening/dinner: 1 millet ada (steamed patties), half of an apple or a few pieces of papaya, tea, fenugreek chapatti, Bengal gram curry, vegetable salad, 1 banana
Recipe of the special fenugreek, turmeric and garlic chapatti that reduces cholesterol:
1 cup wheat flour
1 tsp turmeric powder
4 cloves garlic
1 tsp fenugreek powder
A pinch of salt
1 tbsp grated carrot
Cook the grated carrot with crushed garlic, turmeric powder and salt
Mix the wheat flour with warm water
Add the fenugreek powder too while mixing the dough
Also add the cooked carrot and mix well
Prepare chapatis in the regular way.
The nutritional content in this chapatti:
Energy: 360 calories
Protein: 12.5 gm
Fat: 2 gm
Fibre: 3.6 gm