Free tool · High cholesterol
Cholesterol Breakfast Checker
Tap in what you actually eat. Four quick checks, your oat beta-glucan, and swaps you can apply in one tap.
81%
of Indian adults have an abnormal lipid level
3 g
oat beta-glucan a day lowered LDL in trials
4
checks: fibre, protein, no fried or bakery, little butter
Mains and protein
Breads and parathas
Fried
Sides, fruit and nuts
Drinks, bakery and extras
Checks passed
1 of 4
oat beta-glucan
340
kcal
7
g protein
2
g fibre
11
g fat
The ring counts oats only. Trials that lowered LDL used 3 g or more of oat beta-glucan a day, so breakfast is one part of it.
Swaps that help
Add 1 katori of sprouts
+105 kcal · +1 g fat · +9 g protein · +2 checks
1 chai with sugar → 1 chai, no sugar
−35 kcal · −0 g fat · 0 g protein · +1 check
Add 3 egg whites
+51 kcal · +0 g fat · +11 g protein · +1 check
Cholesterol and triglycerides depend on your whole day, your weight, activity and genes. Your doctor decides about medicine. Do not stop a statin because of one breakfast.
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Sources
- Whitehead et al. Cholesterol-lowering effects of oat beta-glucan: a meta-analysis of randomized controlled trials (Am J Clin Nutr, 2014)
- ICMR-INDIAB-17: metabolic non-communicable disease health report of India (Lancet Diabetes Endocrinol, 2023)
- NICE NG238: Cardiovascular disease, risk assessment and reduction, including lipid modification
- Nutrient values: IFCT 2017 (ICMR-NIN) household measures, as used in our food calculators
General information, not medical advice. Your doctor decides about medicine and your targets. Everything you enter stays in your browser.
FAQ
Frequently asked questions
What is a good Indian breakfast for high cholesterol?
One with protein and fibre and little fried or bakery food: besan or moong chilla, idli with sambar, vegetable poha with a few peanuts, plain oats with fruit, sprouts, or about two whole eggs plus egg whites. The four checks above follow that pattern.
How much oats do I need to lower cholesterol?
Trials that lowered LDL used at least 3 g of oat beta-glucan a day, which is roughly 60 to 75 g of dry oats depending on the brand. A katori of cooked oats gives about 1.3 g, so breakfast is one part of the day's total, alongside dal, vegetables and fruit.
How many eggs can I eat with high cholesterol?
Our nutritionist usually keeps members with high cholesterol to about two whole eggs a day and uses egg whites for extra protein. Your doctor may advise differently based on your report, and their advice comes first.
Where do the four checks come from?
They mirror the first things our nutritionist trims or adds for members with high LDL or triglycerides: a soluble-fibre source, enough protein, no deep-fried or bakery food, and little butter, ghee or sweet drink. They are a quick guide, not a diagnosis, and they do not replace your lipid report or your doctor.