Cholesterol is a waxy, fat-like substance in the blood that helps the body build healthy cells. While some cholesterol is essential, elevated levels of “bad” cholesterol (LDL) can cause fatty deposits in the arteries, increasing the risk of heart disease. On the other hand, “good” cholesterol (HDL) helps remove excess LDL, keeping the heart healthier.
Managing cholesterol requires smart diet choices. These easy Indian dinner recipes fit perfectly into a cholesterol diet menu and show how to control cholesterol at home.
4 Low-Cholesterol Indian Dinner Recipes
1. Baked Fish (Ravas/Surmai)
This flavourful baked fish uses Indian spices and is one of the best foods for high cholesterol. Fish omega-3s are vital foods that lower cholesterol, making this a perfect addition to a modern Indian cholesterol diet menu instead of fried preparations.
Ingredients:
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1 fish fillet (150g, Ravas or Surmai)
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1 tbsp olive or sunflower oil
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1 tsp ginger-garlic paste
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1/2 tsp turmeric powder
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1/2 tsp red chilli powder
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1 tsp coriander powder
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Juice of half a lemon
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Salt to taste
Preparation:
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Preheat oven to 200°C (400°F).
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Mix ginger-garlic paste, turmeric, chili powder, coriander powder, lemon juice, salt, and oil to form a marinade.
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Coat the fish fillet evenly with the marinade and rest for 15 minutes.
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Line a baking tray with parchment paper and place the fish.
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Bake for 12–15 minutes until the fish is flaky and cooked through.
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Garnish with fresh coriander and serve with onion slices.
2. Palak Dal (Spinach Lentil Curry)
Learn how to control cholesterol at home with this classic Palak Dal. Lentils and spinach are excellent foods to lower cholesterol due to their high fibre content. It's a staple in Indian homes and a comforting, nutritious dinner choice with roti.
Ingredients:
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1/2 cup toor dal (arhar dal), rinsed
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1 cup chopped spinach
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1 small onion, finely chopped
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1 small tomato, finely chopped
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1 tsp ghee or oil
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1/2 tsp cumin seeds
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A pinch of asafoetida
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1/2 tsp turmeric powder
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Salt to taste
Preparation:
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Pressure cook deal with turmeric, salt, and 2 cups of water for 3–4 whistles.
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Heat ghee or oil in a Multi cooker, add cumin seeds and hing.
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Once they splutter, sauté chopped onion until golden.
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Add chopped tomatoes and cook until soft.
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Stir in spinach and cook until wilted.
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Add the cooked dal to this mixture and simmer for 5 minutes.
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Serve hot with roti or rice.
3. Oats Khichdi with Vegetables
A modern twist on a classic comfort food, this Oats Khichdi is one of the best foods for high cholesterol. Oats are packed with soluble fibre, a key ingredient in any cholesterol diet menu for managing heart health effectively.
Ingredients:
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1/2 cup rolled oats
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1/4 cup yellow moong dal, rinsed
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1 cup mixed vegetables (carrots, peas, beans)
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1 small onion, chopped
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1 tsp oil
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1/2 tsp cumin seeds
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1/2 tsp turmeric powder
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1 tsp ginger-garlic paste
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Salt to taste
Preparation:
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Heat oil in a pressure cooker, add cumin seeds.
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Once they splutter, sauté chopped onion until translucent.
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Add ginger-garlic paste and cook for a minute.
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Stir in mixed vegetables, rinsed moong dal, oats, turmeric, and salt.
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Pour 3 cups of water, mix well, and close the lid.
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Pressure cooks for 2–3 whistles.
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Let the steam release naturally. Garnish with coriander and serve warm.
4. Tawa Chicken with Sautéed Vegetables
This Tawa Chicken shows how to control cholesterol at home with a delicious, low-fat meal. Lean chicken and fibrous vegetables are foods that lower cholesterol, making this quick dish perfect for a healthy weeknight dinner without compromising on Indian flavours.
Ingredients:
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150g boneless chicken breast, cut into pieces
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2 tbsp plain yogurt
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1 tsp ginger-garlic paste
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1/2 tsp garam masala
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1 tsp oil
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1 cup sliced vegetables (capsicum, onions)
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Salt to taste
Preparation:
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Marinate chicken with yoghurt, ginger-garlic paste, garam masala, and salt for 30 minutes.
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Heat oil on a non-stick tawa or pan over medium-high flame.
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Place chicken pieces and cook for 5–7 minutes on each side until golden and cooked through.
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In the same pan, sauté onions and capsicum for 2–3 minutes until crisp-tender.
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Serve the hot chicken alongside sautéed vegetables.
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Alternatively, you can grill the marinated chicken on an Oven toast griller.
How to Manage Cholesterol with Diet
Diet plays the most significant role in controlling cholesterol levels. Choosing the right foods can lower LDL (“bad” cholesterol) and increase HDL (“good” cholesterol), keeping your heart healthier.
Foods to Lower Cholesterol (Eat More):
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Oats, barley, quinoa, and whole grains
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Lentils, beans, and legumes
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Leafy greens, fruits, and vegetables in the form of salads with every meal.
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Nuts, seeds, and fatty fish like salmon or surmai.
Foods to Avoid (Limit or Cut Down):
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Fried foods and packaged snacks
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Red meat and processed meats
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Bakery items high in trans fats
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Butter, ghee, and excessive cheese
Combining these food choices with regular exercise, maintaining a healthy weight, and avoiding smoking or excess alcohol to control cholesterol at home.
Cooking with Wipro Appliances
Managing cholesterol becomes easier when you pair smart recipes with the right kitchen tools. Preparing a cholesterol diet menu at home means steaming, boiling, baking, and sautéing in healthier ways. With Wipro Appliances, this process is not only efficient but also enjoyable. The Wipro OTG helps bake fish and oil-free cutlets to perfection, while the Wipro Induction Cooktop ensures precise, low-oil cooking for dals and khichdi. For soups, porridges, and quick steaming, the Wipro 1.5L Multicooker Kettle is a convenient choice. Combined, these appliances make it simpler to include everyday foods that lower cholesterol, such as lentils, oats, and vegetables, in your meals, showing you exactly how to control cholesterol at home with ease.
Conclusion
Following a cholesterol-friendly lifestyle is easier than it seems. By adding foods to lower cholesterol, such as fish, oats, lentils, and leafy greens, to everyday dinners, you can create a simple yet effective cholesterol diet menu. These recipes not only taste delicious but also show how to control cholesterol at home with smart cooking choices. With the help of Wipro Appliances, preparing these healthy meals becomes quick, convenient, and enjoyable.
FAQ
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What are the best foods for high cholesterol?
Oats, lentils, beans, fatty fish, nuts, seeds, and leafy greens are the best foods for high cholesterol, as they reduce LDL and support heart health.
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Can cholesterol be controlled at home without medicines?
Yes, a balanced cholesterol diet menu, daily exercise, weight control, and avoiding smoking or excess alcohol help manage cholesterol naturally.
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Which Indian recipes help lower cholesterol?
Dishes like palak dal, oats khichdi, baked fish, and vegetable soups are tasty foods that lower cholesterol and are easy to prepare at home.
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How do Wipro Appliances support healthy cooking?
The Wipro OTG enables oil-free baking, the Wipro Induction Cooktop ensures precise cooking, and the Wipro 1.5 L Multicooker Kettle makes steaming and boiling effortless.
