TrainersEye — Cholesterol Plan A: Cardioprotective Indian Diet

Lipid Guide: Soluble Fiber (Bile Binding) Omega-3 / Plant Sterols Lean Protein (Zero Chol) Strictly avoid trans fats

⚕ Protocol: Select ONE option per meal (A: Vegetarian or B: Non-Vegetarian). Focus is on hepatic clearance of LDL via soluble fiber and increasing HDL via Omega-3s. Restrict saturated fats strictly. | Preparation: Use only cold-pressed oils (Mustard, Olive, or Rice Bran) limited to 3-4 tsp/day. Avoid butter, ghee, and coconut oil. | Monitoring: Re-check complete lipid profile (Total, LDL, HDL, Triglycerides) every 8 to 12 weeks.

🌅 Meal 1 — Breakfast 7:30 – 8:30 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A (Veg)	Kodo Kanji with Flax and AmlaKodo Millet Base Kodo millet gruel with flax and gooseberry; one of the slowest grains with lignans.	1 cup Kanji 12 g Flax 1.5 cup Kanji 16 g Flax 2 cup Kanji 20 g Flax	~385 kcal~515 kcal~645 kcal P: 24g32g40g \| C: 52g70g87g \| F: 9g12g15g
B (N.Veg)	Bastar Bhaji Chila with MethiPulse Batter Pancake Wild greens folded into a pulse batter pancake with fenugreek; two fibre sources together.	2 Chila 1 tsp Methi 3 Chila 1.5 tsp Methi 4 Chila 2 tsp Methi	~385 kcal~510 kcal~645 kcal P: 22g29g37g \| C: 54g72g90g \| F: 9g12g15g

☀️ Meal 2 — Lunch 1:00 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A (Veg)	Bastar Chench Bhaji with BarleyWild Leaf Mucilage Wild chench greens with barley; leaf mucilage and beta-glucan binding bile acids.	1 cup Bhaji 1 cup Barley 1.5 cup Bhaji 1.5 cup Barley 2 cup Bhaji 2 cup Barley	~490 kcal~650 kcal~810 kcal P: 29g39g48g \| C: 66g88g110g \| F: 12g16g20g
B (N.Veg)	Chhattisgarh Lakhdi Bhaji with MilletForest Greens Fibre Forest greens with millet; leaf fibre and micronutrients with minimal cooking oil.	1 cup Bhaji 1 cup Millet 1.5 cup Bhaji 1.5 cup Millet 2 cup Bhaji 2 cup Millet	~490 kcal~650 kcal~810 kcal P: 27g36g45g \| C: 68g90g113g \| F: 12g16g20g

🍵 Meal 3 — Afternoon Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A (Veg)	Imli Water with Roasted GramOrganic Acid Cup Tamarind water with roasted gram; organic acid and pulse fibre at a very low fat cost.	200 ml Imli 25 g Gram 250 ml Imli 34 g Gram 300 ml Imli 43 g Gram	~225 kcal~295 kcal~370 kcal P: 11g15g19g \| C: 29g39g49g \| F: 7g9g11g
B (N.Veg)	Bastar Herb Decoction with WalnutPolyphenol Support Forest herb decoction with walnut; polyphenols with omega-3 fat supporting the lipid panel.	200 ml Decoction 15 g Walnut 250 ml Decoction 20 g Walnut 300 ml Decoction 25 g Walnut	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g37g47g \| F: 7g9g11g

🌙 Meal 4 — Dinner 7:30 – 8:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A (Veg)	Bodi Bhaji with Kodo BhataLong Bean Fibre Long bean stir with kodo millet; pulse fibre and sterols with no saturated fat.	1 cup Bhaji 1 cup Kodo 1.5 cup Bhaji 1.5 cup Kodo 2 cup Bhaji 2 cup Kodo	~410 kcal~545 kcal~680 kcal P: 29g39g49g \| C: 51g68g85g \| F: 10g13g16g
B (N.Veg)	Charota Bhaji with Ragi KanjiLight Close Wild charota greens with finger millet gruel; leaf fibre and calcium closing the day.	1 cup Bhaji 1 cup Kanji 1.5 cup Bhaji 1.5 cup Kanji 2 cup Bhaji 2 cup Kanji	~410 kcal~540 kcal~675 kcal P: 27g36g45g \| C: 53g70g88g \| F: 10g13g16g

Daily Total (approx.)

~1800kcal

~85gProtein

~180gCarbs

~55gFat

<10gSat Fat

40g+Fibre

Cardioprotective Food Impact — Functional Ingredients

Oat Bran (Beta-Glucan)

Binds Bile Acids

Fatty Fish / Tuna

Lowers Triglycerides

Flax & Chia Seeds

Boosts HDL (ALA)

Kidney Beans (Rajma)

Hepatic Clearance

Soy Chunks (Nutrela)

Blocks Absorption

Mechanism of Action (Soluble Fiber): Foods like oat bran, rajma, and chia seeds contain viscous soluble fibers. In the digestive tract, these bind to bile acids (which are made of cholesterol). Because the bile is excreted, the liver is forced to pull LDL cholesterol from the bloodstream to produce more bile, effectively lowering circulating LDL levels.

Omega-3 PUFAs: EPA and DHA from marine sources (fish/tuna) and ALA from plant sources (flax/walnuts) act via peroxisome proliferator-activated receptors (PPARs) to reduce hepatic VLDL and triglyceride synthesis. They also possess anti-arrhythmic and anti-thrombotic properties.

Phytosterols & Stanols: Present in soy and whole grains, these plant compounds possess a similar molecular structure to human cholesterol. They compete for micellar integration in the gut, reducing the actual absorption of dietary cholesterol by up to 10-15%.

Dietary Exclusions: STRICTLY AVOID all trans fats (vanaspati, margarines, bakery items). Limit saturated fats from full-fat dairy, butter, ghee, red meat, and coconut oil. Saturated fat downregulates hepatic LDL receptors, causing LDL to accumulate in the blood.

Protocol designed by the clinical team of MMSx Authority Institute (mmsxauthority.org) under supervision of Dr Neeraj Mehta, PhD (Biomechanics), ORCID 0000-0001-6200-8495.

Extended Medical Disclaimer — Read Before Use

This meal plan is an educational nutritional framework only. It does not constitute medical advice, diagnosis, or treatment. It must not be commenced without the written approval of a licensed physician, cardiologist, or registered dietitian who has reviewed your complete medical history, current medications, and recent lipid panel.

Statin Interactions If you are currently taking statin medications (e.g., Atorvastatin, Rosuvastatin), continue your prescribed dosage. This dietary protocol works synergistically with statins but is NOT a replacement for pharmacological therapy.

Triglyceride Warning If your triglyceride levels are exceedingly high (>500 mg/dL), you may require a more severe fat restriction protocol to prevent acute pancreatitis. Consult your physician immediately.

Thyroid Function Dyslipidemia is often secondary to hypothyroidism. Ensure your TSH, T3, and T4 levels have been evaluated by an endocrinologist, as untreated thyroid issues will blunt the effectiveness of dietary interventions.

Gallbladder Health Rapid changes in dietary fat intake or rapid weight loss can occasionally precipitate gallstones in susceptible individuals. Monitor for right upper quadrant abdominal pain.

MMSx Authority Institute, TrainersEye, and Dr Neeraj Mehta accept no liability for outcomes arising from individual use of this protocol without appropriate medical supervision. This document is not a substitute for personalised medical care.

TrainersEye Medical Nutrition

CHOLESTEROL PLAN A — CARDIOPROTECTIVE INDIAN DIET · DYSLIPIDEMIA MANAGEMENT