TrainersEye — Cholesterol Plan C: Phytosterol & Triglyceride Reduction Diet

Lipid Guide: Phytosterols (Blocks Absorption) High EPA/DHA (Lowers VLDL) Pectin/Fiber (Gut Binding) Strictly avoid trans fats

⚕ Protocol: Select ONE option per meal (A: Vegetarian or B: Non-Vegetarian). This plan introduces plant sterols (phytosterols) and specific fish oils to actively block gut cholesterol absorption and slash hepatic triglyceride synthesis. | Preparation: Use only cold-pressed oils (Mustard, Olive, or Rice Bran) limited to 3-4 tsp/day. Avoid butter, ghee, and coconut oil. | Monitoring: Particularly monitor fasting Triglyceride and VLDL levels upon your next lipid panel check.

🌅 Meal 1 — Breakfast 7:30 – 8:30 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A (Veg)	Jowar Upma with GroundnutWhole Grain Start Cracked sorghum tempered with mustard and curry leaf and folded with groundnut and vegetables.	1 cup Upma 1.5 cups Upma 2 cups Upma 1 Orange	~385 kcal~515 kcal~645 kcal P: 24g32g40g \| C: 52g70g87g \| F: 9g12g15g
B (N.Veg)	Sattu Drink with Lemon & Roasted CuminLegume Protein Roasted gram sattu whisked into cold water with lemon and cumin, no sugar.	1 glass Sattu 1.5 glasses Sattu 1 Banana 2 glasses Sattu 1 Banana	~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)	Kulith Pithla with Nachni BhakriHighest Fibre Pulse Horse gram flour cooked into a thick pithla with garlic, served with finger-millet bhakri.	1 cup Pithla 1 Bhakri 1.5 cups Pithla 2 Bhakri 2 cups Pithla 2 Bhakri	~490 kcal~650 kcal~810 kcal P: 29g39g48g \| C: 66g88g110g \| F: 12g16g20g
B (N.Veg)	Cluster Bean & Moong Sabzi with Red RiceGuar Gum Source Cluster beans cooked with split moong and ajwain, served with unpolished red rice.	1.5 cups Sabzi ½ cup Rice 2 cups Sabzi ¾ cup Rice 2.5 cups Sabzi 1 cup Rice	~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)	Roasted Barley Flour Ladoo-Free Sattu BarCompact Fibre Roasted barley and gram flour pressed with dates into a firm bar, no ghee.	1 Bar 1.5 Bars 1 Apple 2 Bars 1 Apple	~225 kcal~295 kcal~370 kcal P: 11g15g19g \| C: 29g39g49g \| F: 7g9g11g
B (N.Veg)	Buttermilk with Roasted AjwainLow Fat Cultured Thin skimmed buttermilk with roasted ajwain and rock salt.	1 glass Chaas 1 glass Chaas 1 Guava 1.5 glasses Chaas 1 Guava	~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)	Kathal Masala with Bajra RotiPlant Bulk Evening Raw jackfruit cooked dry with ginger and garam masala, served with pearl-millet roti.	1.5 cups Kathal 1 Roti 2 cups Kathal 2 Roti 2.5 cups Kathal 2 Roti	~410 kcal~545 kcal~680 kcal P: 29g39g49g \| C: 51g68g85g \| F: 10g13g16g
B (N.Veg)	Lauki Oats Soup with PepperLight Close Bottle gourd simmered with oats and blended smooth with black pepper.	2 cups Soup 2.5 cups Soup 3 cups Soup 1 Roti	~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 — Phytosterols & Triglycerides

Almonds (Phytosterols)

Blocks Absorption

Sardines / Mathi

Slays Triglycerides

Guava (Pectin)

Bile Trapping

Jowar (Sorghum)

Metabolic Clearing

Sattu (Gram Flour)

Sustained Satiety

Mechanism of Action (Phytosterols): Plant sterols (found in almonds and seeds) have a molecular structure nearly identical to human cholesterol. When consumed, they compete with dietary and biliary cholesterol for space inside the "micelles" (the transport vehicles in your gut). This means the cholesterol cannot be absorbed and is passed out via stool, forcing the body to draw on stored LDL.

Triglyceride Focus: Hypertriglyceridemia (high triglycerides) is highly responsive to carbohydrate reduction and Omega-3 intake. The marine lipids found in sardines (EPA/DHA) are arguably the most potent natural compounds known to down-regulate the liver's production of VLDL (Very Low-Density Lipoprotein), which carry triglycerides.

Viscous Fiber (Pectin & Beta-Glucan): Foods like Guava and Daliya expand in the digestive tract, forming a gel-like substance. This slows gastric emptying (blunting insulin spikes) and binds to bile acids, acting as an internal "sponge" for waste lipids.

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.

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 personalized medical care.

TrainersEye Medical Nutrition

CHOLESTEROL PLAN C — PHYTOSTEROL & TRIGLYCERIDE REDUCTION DIET