5 Ways to Eat and Yet be Able to Lower Your Cholesterol (What Indian foods to eat to Lower Cholesterol levels?)

What Indian foods to eat to reduce cholesterol? 

"You are what you eat"-you probably have heard your doctor tell you this umpteen number of times. Well, it is true. Sadly, today we 'eat what our taste buds like' rather than 'eat what the body needs'. This results in a number of lifestyle diseases like obesity, heart diseases, type 2 diabetes, hypertension or strokes. 

Hyperlipidaemia or elevated lipid (fat) levels which was seen more in people over the age of 40, is now commonly seen in younger age groups and even some obese kids in the urban areas. This is something that can be easily prevented and/or reversed by eating a healthy balanced diet and plenty of physical activity.

What foods to eat to reduce cholesterol? This is one of  the two questions that I am asked the most (the other being  "What to eat to reduce weight?") by those whose cholesterol levels are higher than normal. Most people that I have counselled have been able to reduce their cholesterol levels by just eating the right foods and choosing to do some kind of exercise on a regular basis. Here are 4 simple tips to follow if you want to lower your cholesterol through your diet:

What Indian foods to eat to reduce cholesterol? 

1)Eat your sabzi and phal (veggies and fruit): Your mom was right-all those years of nagging you to eat your vegetables and fruits and see what happens when you stop? That's right-all the bhindi (okra), beans(green beans), gobi(cabbage), phool gobi (cauliflower),kaddu (pumpkin),karela(bitter gourd) basically all veggies are good for you so long as you don't overcook them or drown them in oil. 

Why?Fruits and vegetables both contain loads of vitamins, minerals, are low in calories and have the most important nutrient for reducing cholesterol- fibre. Soluble fibre has long been known to lower the bad cholesterol (LDL) levels, among other benefits. So make sure you eat a variety of vegetables that are in season.

How much to eat? At least one cup of sabzi (cooked veggies) and a salad at every meal and two fruits(not juice) a day. 

2)Switch to whole grains: If you've been eating white rice, white bread, maida(refined flour), instant oats then it's time to switch over to brown/red rice or parboiled rice, whole wheat bread, whole wheat flour, dalia (broken wheat), regular/rolled or steel cut oats and whole wheat pasta. Try including new whole grains like , barley, quinoa (pronounced keen-wah), ragi/nachni (a staple in the Southern states like Karnataka, AP). 

Why? Researchers have noticed a significantly lower risk of chronic heart disease (CHD) in those who consume whole grains on a regular basis. Again whole grains contain nutrients like minerals, antioxidants, lignans other phytochemicals and fibre that are lost when they are refined or processed by humans to increase the shelf life or to cook faster. In the process of saving time and money we end up with a product which has very few nutrients. Moreover the fibre in whole grains tends to fill you up and you end up eating less foods which means you get fewer calories.

How much to eat? Controlling portion sizes as suggested by your dietitian is very important.You'll soon realize that you not only eat less, but also don't feel hungry because of the fibre, which is actually a good thing. 

3)Limit bad fats: Unhealthy or bad fats like butter, ghee, vanaspati(trans-fat) and full fat milk and milk products need to be avoided or taken in restricted amounts. Switch to cold pressed oils which are made without chemicals or heat whenever possible. These include extra virgin olive, peanut, sunflower, sesame oils that are cold pressed. The second choice would be olive, canola, sesame, sunflower, peanut oil for cooking and canola oil for baking.
Why? The bad fats can increase your cholesterol and over a period of time clog your arteries. Good fats like omega 3's on the other hand can do the opposite and reduce the risk of heart disease.
How much to eat? Just enough. Though they may be termed as good fats, they still have the same calories as the bad fat. That means if your food is swimming in 'good oil' it still can't be good for your body.
4)Include Omega 3 rich foods: There are two varieties of Omega 3: seafood that provide EPA (Eicosapentoenoic acid) and DHA (Docosahexaenoic acid) and plant based foods that provide ALA (Alphalinolenic acid) .Oily fish like sardines (Tarle in Marathi, Kavala in Telugu, Mathi in Malayalam), Mackerel (Bangade in Kannada, Marathi, Aiyla in Malayalam), Salmon, tuna, anchovies(Bolenjaru in Kannada/Tulu, Natholi in Malayalam) are rich in EPA.  Vegetarians can choose from plant based APA rich foods like flaxseeds (Alsi in hindi/marathi, agase beeja in Kannada), walnuts (akharot in hindi), canola and soy oil, soybeans, soy nuggets, soy milk and tofu. Green leafy vegetables and omega 3 eggs (eggs from chickens fed a omega rich diet) also contain smaller amounts of omega 3.
Why? EPA and DHA have shown to reduce triglycerides, blood pressure and plaque buildup. In addition they could also reduce inflammation, the risk of strokes and certain cancers. ALA on the other hand needs to be converted to EPA and DHA in the body and researchers believe that this reduces the amount of omega 3 that is available. 
How much to eat? Include oily fish in your diet at least twice a week but make sure that you don't deep fry them. Fish curries, steamed fish or even grilled/baked fish will give you the most health benefits. Fish oil capsules are a great alternative for people who may not be able to eat fish on a regular basis. The vegetarian sources can be included on a daily basis.
5)Eat to live: You don't have to change your diet completely. Include foods that are good for you and remove foods that you know are unhealthy.  Get a dietitian to plan a diet keeping your likes and dislikes in mind. Your chances of sticking to a diet that is planned for you is much more than one that your neighbour is following!
Why? Because years of regularly eating the unhealthy foods are showing in your health reports and it's a signal to change.
How much to eat? Everything in moderation is the mantra. Too much of even the good foods can be bad sometimes-so try not to go overboard and stick to portion sizes.

For help in custom planning an Indian diet for lowering cholesterol-check out my 'Healthy Heart Packages: Heart Healthy Diet Plans

What Indian foods to eat to reduce cholesterol? 

6 Healthier, Lighter Recipes of Your Favourite Indian Foods

Indian food has some of the most sinfully delicious dishes that it makes you crave for more. Most of these dishes are so rich that it makes you feel sluggish for the rest of the day. So what if you could make lighter and healthier versions of the same dishes which you could enjoy and still go about your day without feeling guilty.

Here are some healthy Indian food recipes that you can try out and enjoy (portion control is still a must). (Click on the name of the recipe to go to the page)

1)Healthy Palak Paneer recipe: Make it a low-calorie version, but don't compromise on the taste by using low-fat milk and wholewheat flour (atta) to make it creamy. You can substitute the paneer with tofu, chickpeas or even chicken. Enjoy this with some hot phulkas or rice and dal.

2) Healthy Dal Makhani recipe: The makhani in this title is misleading as there is absolutely no makkhan (butter), no cream used in this recipe. Just removing that brings down the net calories in this recipe-and the low-fat milk adds the creaminess to the dish. Enjoy this with a plate of rice ,a side of veggies and some salad.

3)Healthy Chicken Biryani recipe: A healthier version of the delicious Indian Chicken Biryani made by using very little oil and some mixed veggies to increase the vegetable and fibre intake. If veggies in your biryani isn't your cup of tea-then you could always avoid them, but we are thinking about health here people!! 

4)Healthy Kotthu Paratha recipe: Yes, you can make this healthy by using your regular phulkas (wholewheat/Atta) instead of the parathas made with maida and oodles of butter and oil! Once mixed with the chicken/egg you honestly won't know that it is a healthier version of the Kotthu Paratha.

5)Healthy Ragda Patties/ Healthy Alu tikki chaat recipe: Use rava/semolina to coat the tikki/patties and shallow fry or bake the tikkis. The rava ensures that the tikki doesn't absorb oil like those made with bread crumbs.

6) Healthy Tandoori chicken recipe/ Healthy tandoori fish recipe: Tandoori food should actually be healthy as they are baked. By not using oil and food colour in the marinade, it actually becomes all the more healthy.

Remember that too much of even the healthy foods can be bad for you. If you are interested in knowing how to get an Indian Weight Loss Diet chart do contact me an we can work on a tailor-made diet chart for you. Check out my Website: http://myindiandietitian.com/

Spicy Curry Leaf Chicken Fry (Kerala style)

Spicy Curry Leaf Chicken Fry (Kerala Style)

This is a dry chicken dish which requires LOTS of CURRY LEAVES!! You can even make it with drumettes/ chicken wings.
Ingredients:

• Chicken- 500 gms (cut into small pieces)

• Red chilli powder- 3-4tsp

• Coriander powder-4 tsp

• Turmeric-1/2 tsp

• Salt-to taste

Boil the chicken in the above ingredients adding a little water. Let the water evaporate. Keep the pieces aside.

Ingredients for the fry:

• Mustard seeds- 1/2 tsp
• Onion- 1 medium (mince)
• Garlic-4-5 cloves (finely chopped)
• Green chillies-3-4nos. slit
• Red chilli powder: 2-3 tsp (depending on your spice level)
• Coriander Powder: 3tsp
• Pepper powder: 1/2 tsp
• Cumin Powder: 1/2 tsp
• Lemon juice-1 tbsp
• Curry leaves-20-25 nos.
• Oil- 1 tbsp
• Salt to taste

Method:

1. Heat the  oil ,add mustard seeds. 
2. When it pops and half the curry leaves, then add the onion,garlic and chillies and fry till translucent.
3. Add all the powders and salt. Mix well.
4. Add the chicken and mix till the masala coats all the pieces. Switch off.
5. Check the salt. 
6. Add the rest of the curry leaves on top (lots), mix.
7. Add lemon juice/tamarind water. Mix, cover and keep.

Serve the Spicy Curry Leaf Chicken hot as an appetizer or with plain rice and dal.

7 Foods Good for Summer

With hot days and rainy nights, check what’s on your plate. And there is a place for leftover rice too! 

Published in Citizen Matters on 24th May 2013: 7 right foods for the Summer!

Healthy Heart Diet for Indians

The World Heart Day is on the 29th of September. A Heart Healthy Diet is not designed only for those who have problems related to the heart (high cholesterol, high blood pressure, heart attack, etc). Following a Heart -healthy diet can be beneficial for all, especially since research shows that Indians are genetically predisposed to heart disease.
A heart friendly diet should be:
1. High in fiber-studies have shown that a diet high in fiber helps in reducing cholesterol. Include whole grains (brown rice, whole wheat atta, ragi, jowar, bajra, whole wheat bread/pasta) and pulses, fresh fruits, vegetables and green leafy vegetables.
2. Low in fat- a diet low in fat, especially saturated fats (those found in butter, ghee, cream) and trans-fat (dalda/vanaspati, margarine,) is shown to be beneficial.
3. High in Omega-3 Fatty Acids- a diet high in omega-3 fatty acids is seen to benefit those who are at high risk for ischemic heart disease (IHD). It is essential for numerous normal body functions like building cell membranes in the brain and controlling blood clotting. Fish, walnuts, flax seeds, soy beans, spinach/palak should be included see the benefits.
4. Low in sodium-sodium is known to increase the BP and put more pressure on the internal organs including the heart. The RDA (Recommended Daily Allowance) for salt is less than a teaspoon/day.
5. Rich in Antioxidants: Found in coloured fruits, vegetables and grains, antioxidants are believed to help prevent disease by fighting free radicals which are substances that harm the body when left unchecked.
Here’s a sample diet:
On rising: Water + Walnuts
Breakfast: Oats porridge (old fashioned/steel cut/rolled oats NOT Instant)+ Blueberries
Mid-morning: Green tea + Apple
Lunch: Brown rice + Palak dal curry+ Cabbage and pea’s sabzi
Cucumber and tomato salad+ Buttermilk/chaas (made from skimmed milk)
Evening: Tea/ Coffee (with skimmed milk/ Soy milk) with Channa chaat
Dinner: Paushtik Roti (with flax seed powder) + Baingan ka bharta + Fish curry
Carrot raita(made with non-fat curd) + Red grapes

Prevention is always better than cure and this is true even for the matters of the heart! Why wait for heart problems to crop up and then change your diet? By eating healthy now, you may be able to prevent/avoid heart diseases in the future.