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)	Chettinad Oats Dosai with PodiBeta-Glucan Base Oat dosai with a dry podi; beta-glucan binding bile acids with unsaturated seed fat.	2 Dosai 2 tsp Podi 3 Dosai 3 tsp Podi 4 Dosai 4 tsp Podi	~385 kcal~515 kcal~645 kcal P: 24g32g40g \| C: 52g70g87g \| F: 9g12g15g
B (N.Veg)	Karuppu Kavuni Kanji with FlaxPigmented Rice Fibre Black rice gruel with flax; anthocyanin pigment and lignans with no added cooking fat.	1 cup Kanji 12 g Flax 1.5 cup Kanji 16 g Flax 2 cup Kanji 20 g Flax	~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)	Vazhaipoo Poriyal with Kollu SadamFlower Fibre Anchor Banana flower stir with horse gram rice; dense insoluble fibre with a lipid-friendly pulse.	1 cup Poriyal 1 cup Sadam 1.5 cup Poriyal 1.5 cup Sadam 2 cup Poriyal 2 cup Sadam	~490 kcal~650 kcal~810 kcal P: 29g39g48g \| C: 66g88g110g \| F: 12g16g20g
B (N.Veg)	Manathakkali Kuzhambu with KambuBitter Berry Gravy Black nightshade in tamarind gravy with pearl millet; bitters with a high fibre grain.	1 cup Kuzhambu 1 cup Kambu 1.5 cup Kuzhambu 1.5 cup Kambu 2 cup Kuzhambu 2 cup Kambu	~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)	Sundakkai Rasam Cup with ChanaBitter Principle Cup Turkey berry rasam with roasted gram; bitter compounds and pulse fibre in a light cup.	200 ml Rasam 25 g Chana 250 ml Rasam 34 g Chana 300 ml Rasam 43 g Chana	~225 kcal~295 kcal~370 kcal P: 11g15g19g \| C: 29g39g49g \| F: 7g9g11g
B (N.Veg)	Ginger Kashayam with WalnutPlant Sterol Route Ginger decoction with walnut; gingerol with omega-3 fat and plant sterols alongside.	200 ml Kashayam 15 g Walnut 250 ml Kashayam 20 g Walnut 300 ml Kashayam 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)	Sheela Meen Kuzhambu with MilletMarine Omega-3 Barracuda in tamarind gravy with millet; marine omega-3 with no saturated fat added.	120 g Sheela 1 cup Millet 160 g Sheela 1.5 cup Millet 200 g Sheela 2 cup Millet	~410 kcal~545 kcal~680 kcal P: 29g39g49g \| C: 51g68g85g \| F: 10g13g16g
B (N.Veg)	Arai Keerai Poriyal with ThinaiLight Close Amaranth greens stirred dry with foxtail millet; leaf fibre closing the day at low fat.	1 cup Poriyal 1 cup Thinai 1.5 cup Poriyal 1.5 cup Thinai 2 cup Poriyal 2 cup Thinai	~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