Published by the Indian Heart Association
Reviewed by the Physician Team of Indian Heart Association

Cholesterol Articles for Indians – Expert IHA Guide

What you’ll learn in this article

• What is cholesterol?
• What is a normal cholesterol level?
• Does high cholesterol cause symptoms?
• What diet helps lower cholesterol?
• What medications help reduce cholesterol?

What is cholesterol?

This guide on cholesterol articles for Indians explains what cholesterol is and how it affects your heart health. Cholesterol is a waxy, fat-like substance your body needs to build cells, produce hormones, and make vitamin D. But too much of the wrong kind—especially LDL (bad cholesterol)—can clog arteries and lead to heart attacks or strokes.

What is a normal cholesterol level?

• LDL (bad) cholesterol: Below 100 mg/dL
• HDL (good) cholesterol: Over 40 mg/dL (men), over 50 mg/dL (women)
• Total cholesterol: Below 200 mg/dL
• Triglycerides: Below 150 mg/dL

Does high cholesterol cause symptoms?

Usually, high cholesterol has no symptoms until a serious event like a heart attack or stroke occurs. That’s why regular blood testing is critical—especially for Indian adults over age 35 or with a family history of heart disease. For more information, read our blood pressure guide.

What diet helps lower cholesterol?

Heart-healthy eating habits are essential. Here are some tips to follow:

• Avoid saturated and trans fats (found in red meat, processed foods, and snacks)
• Eat more fiber: oats, whole grains, fruits, and vegetables
• Use heart-healthy oils like olive oil
• Include omega-3-rich fish (like salmon or sardines) twice per week

These diet changes are especially helpful for those seeking cholesterol articles for Indians focused on culturally appropriate prevention tips.

✅ Indian Diet Tips to Help Lower Cholesterol

Eating the right foods can naturally help lower your LDL (bad cholesterol) and support overall heart health. For Indian households, here are cholesterol-friendly dietary strategies that blend science with cultural practicality:

• Choose whole foods over processed ones: Swap refined carbs for whole grains like brown rice, millets, and whole wheat roti. Avoid packaged snacks and instant foods which often contain trans fats.
• Fill half your plate with vegetables and fiber-rich foods: Add leafy greens, okra (bhindi), carrots, beans, and methi. Fiber binds to cholesterol in the gut and helps eliminate it.
• Include heart-healthy legumes: Moong dal, chana, rajma, and sprouts offer plant protein and soluble fiber, which help reduce cholesterol levels.
• Use cooking oils with good fats: Rotate heart-friendly oils like groundnut, sunflower, rice bran, and sesame oil monthly. Avoid vanaspati and reused oil. Limit total oil/ghee to around 3 teaspoons (15 ml) a day.
• Control salt and added sugars: Use minimal salt in cooking, especially if you also have high blood pressure. Limit sweets, desserts, and sugar-sweetened drinks.
• Snack smart: Skip fried snacks. Instead, opt for roasted chana, sprouts chaat, puffed rice with veggies, or a handful of almonds or walnuts daily. Nuts are rich in healthy fats that can lower LDL.
• Mind your fruit intake: Whole fruits are preferred over juices. For diabetics, stick to low-sugar fruits like berries, apples, oranges, and pears in moderation.
• Stick to smaller, more frequent meals: Avoid overeating. Eat 4–6 small meals daily instead of 2–3 large ones. A light, early dinner is better for heart health.

Remember, consistency is key. Combine a balanced Indian diet with regular exercise and stress reduction for long-term cholesterol control.

What medications help reduce cholesterol?

If lifestyle changes aren’t enough, your doctor may recommend:

• Statins – the most effective and widely used option (e.g. atorvastatin, rosuvastatin)
• Ezetimibe – helps block cholesterol absorption
• PCSK9 inhibitors – injectable medications for those with very high cholesterol or genetic risk

These options should be tailored based on your risk profile. Talk to your doctor before starting treatment. More guidance is available at the Harvard Health cholesterol hub.

Whether you are just learning about cholesterol or exploring treatment, the Indian Heart Association’s cholesterol articles for Indians provide guidance tailored to your needs. Bookmark our Health Content Hub for more expert-reviewed articles.