Guidelines to lower Cholesterol

Dietary fiber, dietary
cholesterol, saturated fats, transfats, omega 3

The DASH eating plan has
been incorporated into the American Heart Association guidelines.  More
information about this eating plan, including menus and recipes can be found at
the National Institute of Health's website: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash%20/new_dash.pdf  

I have tried to generate a simple guideline in a prioritized order without
going into much of the technical details.

Priority #1 Increase amount of dietary fiber.

Most of the cholesterol
is made by your own body. Dietary fiber binds with the bile acid and
Cholesterol and helps it remove as feces, before it is re-absorbed in the system.

Dietary fiber is found
in whole grains, vegetables and fruits.

a) Eat cracked wheat Dalia or Oats for breakfast

b) Make Roti from whole grain Atta

c) Make Dal from pulses with skin

d) Eat brown or paddy rice.

Avoid eating white rice
and white rice preparations such as Idli and Dosa.

Avoid refined flours
such as Maida.

Priority #2 Reduce consumption of Saturated fats.

a) Limit Ghee, Butter,
and coconut oil

b) Choose lean meats.
Trim-off visible fats.

c) Remove skin from chicken or turkey.

d) Switch to low-fat or fat-free dairy products: Milk, Butter milk, Yogurt,
Cheese

Consider switching to Tofu from Paneer.

Priority #3 Avoid consumption of Trans fats.

Transfats raise bad
cholesterol, and lower good cholesterol. The majority of trans fats consumed
are man-made by hydrogenating vegetable oils. These are margarine and Vanaspati
Ghee (Dalda). The hydrogenation process makes the vegetable oils look solid at
room temperature. 

Small amount of Trans
fats are also found in meats.