By Dt. Shreya Oza | www.dieticianshreyaoza.com | 📞 +91 9687563126 | 📲 Instagram: @dieticianshreya_
High cholesterol may be silent, but its impact on your heart health is loud and clear. If your latest blood report showed borderline or high cholesterol, don’t panic—you can reverse it naturally. As a clinical dietician, I help hundreds of clients bring their cholesterol back to normal with smart nutrition, daily movement, and mindful living.
Here’s your ultimate action plan to control cholesterol without medicines:
🌿 1. Choose Heart-Loving Fats
Not all fats are bad! Swap saturated fats for healthy fats:
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✅ Use oils like olive, mustard, or flaxseed oil.
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✅ Include avocados, almonds, walnuts, chia seeds.
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❌ Avoid ghee, butter, margarine, and fried foods.
🥗 2. Fill Up on Fiber
Soluble fiber helps remove LDL (bad cholesterol) from your body.
Eat more of:
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Oats, barley, psyllium husk
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Beans, lentils, chana, rajma
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Apples, pears, guava, carrot
❌ 3. Cut the White Offenders
Say no to:
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White bread, white rice, bakery items
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Sweets, chocolates, desserts
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Processed and junk food
🥛 4. Choose Low-Fat Dairy
Switch to:
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Skimmed milk
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Low-fat curd or buttermilk
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Tofu or paneer made from low-fat milk
🧘♀️ 5. Exercise Your Heart
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Aim for 30-45 mins brisk walk, cycling or yoga
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Stay active throughout the day — every step counts
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Try deep breathing and stress-relieving techniques
💧 6. Stay Hydrated & Detox Naturally
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10–12 glasses of water
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Include herbal teas like hibiscus, green tea, coriander water
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Avoid alcohol, smoking, and late-night eating
📋 Sample Day Plan for Cholesterol Control
Morning: Warm water + lemon + chia seeds
Breakfast: Oats upma + fruit
Lunch: Brown rice + dal + veggie stir-fry + salad
Snack: Roasted makhana + herbal tea
Dinner: Quinoa khichdi or barley soup + curd
✅ Regular Monitoring is Key
Get your lipid profile checked every 3–6 months. Track progress and adjust your plan with the help of a certified dietician.
📞 Need a Personalized Cholesterol Diet Plan?
I’m here to help!
💻 Visit: www.dieticianshreyaoza.com
📲 Call/WhatsApp: +91 96875 63126
📸 Follow for tips: @dieticianshreya_
🧡 Your heart works non-stop for you. Let’s work for it with food, not fear!
— Dt. Shreya Oza, Clinical Dietician
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