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Low Cholesterol Foods

Every thing about Low Cholesterol Foods | Vahrehvah :

Cholesterol is a soft, waxy substance that naturally occurs in the body. It is actually surprising to know that cholesterol itself isn’t bad. Cholesterol is one of the many substances present in the body that is used by our body to keep us healthy. You can get cholesterol in two ways – From your Body and Food.


Some of the cholesterol that we need is produced naturally while some of it comes from the food we eat which includes meat, poultry, fish, eggs, butter, cheese and whole milk. Cholesterol is not found in foods that we get from plants. Why do we need cholesterol? Cholesterol is produced by the liver and also made by most cells in the body. It moves around in the blood by small carrier called lipoproteins. We do need small amount of blood cholesterol as the body uses it for:


  • Building the structure of cell membranes.
  • It produces hormones like estrogen, testosterone and adrenal hormones.
  • It is essential for your body to produce vitamin D as this helps your metabolism work efficiently.
  • Produces bile acids which help the body digest fat and absorb important nutrients.


Types of Cholesterol?

Cholesterol can be good or bad, so it’s important to learn what it is, how it affects your health, and how to manage your levels.  Unhealthy levels of cholesterol can lead to heart disease or stroke.  A cholesterol screening measures your level of HDL and LDL. In medical terms, ‘good’ cholesterol is HDL (High-density lipoprotein) that carries cholesterol away from your arteries and takes it to your liver, where it’s removed from your body. ‘Bad’ cholesterol is LDL (Low-density lipoprotein).


High levels of LDL cholesterol in the body can clog the arteries and increase the risk of heart attack and stroke. So for maintaining a good and fit health, see that your LDL cholesterol is low – below 100 mg/dl. HDL levels higher than 60 mg/dL may help protect you against heart diseases Medically it is said that LDL cholesterol is produced naturally by the body, some inherit it from genes from their parents or even grandparents.Eating saturated fat, trans fats and dietary cholesterol also increase the cholesterol levels, however there is no need to eat that extra foods which are high in cholesterol as the body itself is very good at making it on its own.


Foods to avoid or limit to maintain healthy cholesterol levels:

The best way to maintain healthy cholesterol levels is to firstly limit or avoid foods high in saturated fats. Listed below are foods that are high in saturated fats:

  • Fatty meats, processed meats like sausages, shrimps, red meats, liver, bacon and salami.
  • Deep fried foods like donuts, sweets, pakodas, bajjis, samosas, kachoris etc.
  • Snack foods like chips, potato wedges and most take-away foods.
  • Bakery products like cakes, pastries, muffins, cookies, croissant and biscuits.
  • Cream, butter, ghee, all full fat cheese, coconut oil, palm oil etc.
  • Restrict use of coconut milk, fresh and dessicated coconut as they are high in cholesterol.


Dietary tips to avoid high cholesterol foods: To reduce the cholesterol level, one needs to maintain a healthy lifestyle and a balanced meal. You could also try modifying your cooking methods. Listed below are some tips to avoid cholesterol foods:

  • Include foods that are rich in soluble fibre and healthy fats such as nuts, legumes and seeds in your daily diet.
  • Fruits, you can eat at least 3 in a day. Eat any citrus fruit when you feel the need for a sweet.
  • Have good amount and variety of fresh fruits, vegetable and wholegrain foods (lentils) daily as they contain good amount of protein but no saturated fat.
  • Use low or skimmed milk, yogurt and other dairy prodbucts.
  • Eat lean meats, Chicken (skinned), fresh fish at least twice a week.
  • Limit coffee only to 2 cups per day.
  • Use sesame, sunflower, soyabean, mustard or olive oil for cooking.
  • Limit cheese, butter and ice-creams.
  • Avoid processed foods and ready to eat foods.
  • Dairy foods are an important part of your daily diet and contribute many essential nutrients, especially calcium. Vegans, however, can obtain calcium from many other sources including soy milk.
  • Limit eating foods that are high in cholesterol but is fine to eat in moderation as long as your overall diet is low in saturated fats. Avoid egg yolks as they are high in cholesterol. A single egg yolk contains 200-250 mg of cholesterol.
  • Seafood is a healthy food and should not be avoided just because it contains cholesterol. However, avoid fried and battered seafood dishes.
  • While making gravy or curry dishes, instead of using cream or coconut milk, use ground paste of nuts or skim milk. You could also use a little low fat paneer ground to a paste which makes the dish tasty, flavourful and healthy.


There is wrong notion amongst most of us that if food in cooked in more oil, then its tastier and flavourful which is not very true. The most important factor for being fit and healthy is having a good satisfying and healthy meal. Believe me it’s worth the change. Along with a balanced healthy diet, good physical exercise, you will surely fall into the category: Be Fit. Be Cool. Listed are some of my favourite, very amazing and fat-free dishes are:


Fat Free Sambhar - Be Fit Be Cool - AAPI Fat Free Sambhar is a popular vegetarian Indian food dish, with irresistible aromatic flavors. This healthy Sambhar is made with minimal oil and loads of vegetables. You can enjoy the dish with Idlis as Breakfast/ Snacks or along with steamed rice as a meal.

Fat Free Aloo Gobi Matar - Be Fit Be Cool AAPI Fat Free Aloo Gobi Matar - Potatoes Cauliflower Green Peas curry with tomato gravy. Minimal oil is used. Serve hot with some chapatis or naan or even steamed rice.

Fat Free Butter Chicken - Be Fit Be Cool AAPI Fat Free Butter Chicken: Low fat Butter Chicken that the whole family will be delighted to cherish. If you really love butter chicken but steer clear due to high kilojoules then this healthy butter chicken recipe is for you!

Healthy No Added Fat - Dates and Nuts Candy

Fat Free Paneer Wrap - Be Fit Be Cool - AAPI Fat Free  Paneer Wrap: Spicy Paneer filling wrapped in Indian Bread or Rotis. Spicy vegetable and paneer wraps are a typical street food in India. This healthy Paneer Wrap is a very easy and kids friendly lunch box recipe.


You could always reach me at my website for amazing and healthy Fat free recipes:


This is the right time to change your lifestyle and habits and teach the younger generation about the importance of healthy eating and exercise. Do make it a point to start your day with a healthy breakfast that includes cereals, oats, low fat milk etc, this will help in lowering the cholesterol levels and keep you going strong.Even going on a good vegetarian diet is one of the best techniques to lower cholesterol as this will boost and supply a good amount of vitamins, minerals and antioxidants to your body.


You could also follow this campaign to gain knowledge on some special features and advices from eminent doctors from AAPI (American Association of Physicians of Indian Origin) and also get to know of healthy recipes and diets from popular Chefs that you and your family can relish and enjoy staying fit and strong. To follow, do click on:  


Enjoy healthy eating and Be Fit. Be Cool!

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