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)	Chak Hao Kanba with FlaxAnthocyanin Grain Black rice with flax; anthocyanin pigment and lignans together in a low fat opening.	1 cup Chak Hao 12 g Flax 1.5 cup Chak Hao 16 g Flax 2 cup Chak Hao 20 g Flax	~385 kcal~515 kcal~645 kcal P: 24g32g40g \| C: 52g70g87g \| F: 9g12g15g
B (N.Veg)	Hawaijar with Muri and ChilliFermented Soy Sterol Fermented soybean with puffed rice; soy sterols and fermented protein with no dairy fat.	30 g Hawaijar 1 cup Muri 40 g Hawaijar 1.5 cup Muri 50 g Hawaijar 2 cup Muri	~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)	Ooti with Millet BhatAlkaline Pea Stew Dried peas cooked with alkaline water and millet; pulse fibre with a low glycaemic grain.	0.75 cup Ooti 1 cup Millet 1 cup Ooti 1.5 cup Millet 1.5 cup Ooti 2 cup Millet	~490 kcal~650 kcal~810 kcal P: 29g39g48g \| C: 66g88g110g \| F: 12g16g20g
B (N.Veg)	Singju with Chak Hao BhatRaw Fibre Volume Raw shredded salad with black rice; high raw fibre volume with negligible added fat.	1 cup Singju 1 cup Bhat 1.5 cup Singju 1.5 cup Bhat 2 cup Singju 2 cup Bhat	~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)	Heikru Chutney with Roasted ChanaVitamin C Pair Gooseberry chutney with roasted gram; vitamin C and pulse fibre in a very low fat cup.	3 tbsp Chutney 25 g Chana 4 tbsp Chutney 34 g Chana 5 tbsp Chutney 43 g Chana	~225 kcal~295 kcal~370 kcal P: 11g15g19g \| C: 29g39g49g \| F: 7g9g11g
B (N.Veg)	Sougri Kashaya with AlmondRoselle Polyphenol Roselle leaf decoction with almond; polyphenols with monounsaturated nut fat alongside.	200 ml Kashaya 15 g Almond 250 ml Kashaya 20 g Almond 300 ml Kashaya 25 g Almond	~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)	Nga Atoiba Thongba with MilletLean Fish Stew Freshwater fish stewed with vegetables and millet; lean protein with no saturated fat.	120 g Nga 1 cup Millet 160 g Nga 1.5 cup Millet 200 g Nga 2 cup Millet	~410 kcal~545 kcal~680 kcal P: 29g39g49g \| C: 51g68g85g \| F: 10g13g16g
B (N.Veg)	Yongchak Kangsoi with RiceLight Close Tree bean in a clear vegetable broth with rice; a light close with almost no cooking oil.	1 cup Kangsoi 1 cup Rice 1.5 cup Kangsoi 1.5 cup Rice 2 cup Kangsoi 2 cup Rice	~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