How to Lower LDL-C and Triglycerides Naturally: An Indian Guide

Heart disease is the leading cause of death among Indians, and two major culprits are high LDL cholesterol (LDL-C) and high triglycerides (TG). The good news? Both can be managed with smart diet and lifestyle choices.

This guide breaks it down for you, what LDL-C and TG are, why they matter, what your levels should be, and most importantly, how to bring them down with practical Indian diet swaps.

1) What Are LDL-C and Triglycerides?

1) LDL-C (Low-Density Lipoprotein Cholesterol): Known as “bad cholesterol.” High levels clog your arteries, forming plaques that can cause heart attacks and strokes.

2) Triglycerides (TG): A type of fat that stores unused calories. High levels increase the risk of fatty liver, pancreatitis (if very high), and worsen heart disease risk when combined with high LDL-C.

Indians are genetically more prone to high LDL-C and high TG, which is why heart attacks often happen earlier here than in the West.

2) Optimal Levels You Should Aim For

1) LDL-C: Below 70–80 mg/dL

2) Triglycerides: Ideally below 100 mg/dL (normal <150, but lower is better).

3) The Right Dietary Pattern

The healthiest eating styles (Mediterranean, DASH, vegetarian) have common themes:

1) More whole grains, lentils, beans, and legumes

2) Daily vegetables and fruits (5-7 servings)

3) Regular nuts and seeds (walnuts, almonds, flax, chia)

4) Healthy oils (mustard, sunflower, groundnut, soybean, olive)

5) Fish (for non-vegetarians, especially oily fish)

6) Less processed foods, fried snacks, red meat, added sugar

4) Key Interventions That Work

Research shows these strategies reduce LDL-C and TG:

1) Replace saturated fat (SFA): Swap ghee, butter, coconut oil, fatty paneer with MUFA/PUFA-rich oils (mustard, olive, canola, groundnut, sunflower).

2) Cut trans fats: Avoid vanaspati and re-used frying oils.

3) Lose body weight: Even 3–5% weight loss improves cholesterol and triglycerides.

4) Limit refined carbs & sugar: White rice, maida, sweets, sugary drinks spike TG.

5) Restrict alcohol: Major trigger for high triglycerides.

6) Boost fiber: Oats, barley, flax, chia, psyllium lower LDL-C.

7) Exercise: At least 150 min/week of brisk walking or cycling.

8) Quit smoking: All forms (cigarettes, bidis, hookah) worsen artery damage.

5) Practical Indian Diet Swaps

Here’s how to apply these tips in everyday Indian life:

1. Replace Saturated Fat

Ghee/butter → Mustard oil, groundnut oil, sunflower oil, olive oil

Full-cream milk → Skimmed or toned milk, buttermilk (chaas)

High-fat paneer → Low-fat paneer or tofu

Creamy gravies (dal makhani, butter chicken) → Tomato-based gravies (chana masala, rajma without cream)

2. Cut Refined Carbs & Sweets

White rice → Brown rice, red rice, hand-pounded rice, or millets (ragi, jowar, bajra)

Maida naan/paratha/puri → Whole wheat phulka, multigrain roti, jowar/bajra roti, idli/dosa with less oil

Indian mithai (gulab jamun, halwa, barfi) → Fresh fruit, dates with nuts, kheer made with toned milk & jaggery

Sugary drinks (colas, juices, sherbets) →

Diet Coke/zero-calorie soda (occasionally if craving fizz)

Plain or infused water (nimbu pani without sugar, jeera water)

Chaas (buttermilk) with jeera and coriander

Tender coconut water (in moderation if TG not very high)

3. Avoid Trans Fats

No vanaspati or re-used frying oil

Deep fried snacks (samosa, pakora, bhatura, kachori) →

Steamed: dhokla, idli, momos (steamed)

Roasted: makhana, chana, peanuts (unsalted)

Air-popped popcorn instead of butter popcorn

4. Add Fiber & Omega-3s

Mix flaxseed/chia powder into chapati dough, smoothies, or chutneys

Add vegetables to poha, upma, pulao

Eat sprouts chaat instead of aloo chaat

Snack on walnuts, almonds

For non-vegetarians: prefer tandoori/grilled fish 2x/week

5. Smart Cooking Habits

Use pressure cooking, steaming, grilling instead of frying

Don’t reuse oil after frying pakoras or pooris

Rotate oils: mustard for sabzi, groundnut for frying, olive for salads

Flavor food with tadka spices (jeera, curry leaves, garlic) instead of extra ghee

6. Lifestyle Add-ons

Replace after-dinner sweets with fruit or fennel seeds

Carry roasted chana/makhana for office snacking instead of biscuits

Order tandoori/grilled items when eating out instead of creamy gravies

Choose chaas or lime water with meals instead of colas

For dessert cravings: have frozen yogurt with fruit instead of ice cream

TL;DR

1) LDL-C and triglycerides are blood fats that clog arteries and damage your heart.

2) Keep LDL-C <70–80 and TG <100.

3) Eat more: dal, sabzi, fruits, nuts, whole grains, seeds, fish, healthy oils.

4) Eat less: ghee, butter, coconut oil, sweets, fried snacks, white rice, alcohol.

5) Replace smartly: ghee → mustard/olive oil, full cream → toned milk, sugary drinks → chaas/water/diet soda.

6) Exercise, lose weight, quit smoking.

7) Small swaps every day = big results for your heart.

You can get 1-on-1 coaching from our nutritionist to help with your cholesterol levels

https://thepfc.club/collections/online-diet-workout-trainers