Diet Plan for a Sri Lankan Patient with High Cholesterol

General Guidelines

1. Limit Saturated Fats:

   - Reduce coconut oil, full-fat dairy, and fatty meats.

   - Use oils in moderation.

2. Increase Fiber Intake:

   - Eat whole grains (e.g., red rice, kurakkan), fruits, vegetables, and legumes.

   - Fiber helps reduce cholesterol levels by binding with it in the digestive system.

3. Include Healthy Fats:

   - Focus on omega-3-rich foods like fish 

      (salmon, mackerel, or sardines).

   - Add nuts (almonds, walnuts) and seeds (flaxseed, chia seeds) 

       in small portions.

4. Reduce Refined Carbohydrates:

   - Minimize white rice, bread, and sugary foods.

5. Avoid Trans Fats:

   - Stay away from fried snacks, baked goods with margarine, 

      and processed foods.

6. Include Plant Sterols and Stanols:

   - Found in fortified foods and naturally in nuts, seeds, and vegetables.

Sample Meal Plan

Early Morning

 - Warm water with a slice of lime or plain tea 

(no sugar). 

Breakfast

Option 1:

- 1 cup of red rice or kurakkan porridge.

- 1 boiled egg or steamed fish (small portion).

- A side of sautéed spinach or greens.

Option 2:

- 2 whole-grain string hoppers with dhal curry.

- Coconut sambol (minimal coconut).

Mid-Morning Snack

- A handful of unsalted almonds or walnuts.

- A small guava or orange. 

Lunch

Main Meal:

- 1 cup of red rice.

- 1 piece of grilled or baked fish or chicken (skin removed).

- Non-starchy vegetables like drumsticks, bitter gourd, and pumpkin curry.

- Fresh salad with cucumber, tomato, and onion dressed with lime.

- 1 teaspoon of oil for flavor.

Afternoon Snack

 - A handful of roasted chickpeas or a small bowl of unsweetened yogurt. 

Dinner

Option 1:

- 1 chapati (made with whole wheat or kurakkan flour).

- Lentil soup or dhal curry.

- A side of boiled vegetables (e.g., okra or carrots).

Option 2:

- 1 bowl of green gram curry or chickpea salad with grated coconut (minimal quantity).

Bedtime Snack

 - ½ cup of low-fat milk or a small apple. 

Foods to Avoid

1. Fried Foods: Patties, vadai, and chips.

2. Sugary Desserts: Jaggery, sweets, cakes, and sugary drinks.

3. High-Cholesterol Foods: Organ meats, shellfish, and excessive egg yolks.

Lifestyle Tips

- Exercise Regularly: Aim for at least 30 minutes of brisk                     walking or other aerobic activities daily.

- Stay Hydrated: Drink plenty of water throughout the day.

- Manage Stress: Practice yoga, meditation, or deep breathing       exercises.