How South Asians Can Lower Cholesterol with One Diet Change

Cholesterol is a silent risk factor that many people ignore until it’s too late. Too much of it can block blood flow to the heart, raising the chances of heart attacks and strokes.

But the key to lowering cholesterol may not lie in expensive treatments or fad diets.

It might come down to one everyday dietary change.

Adding more fibre to your meals could help lower cholesterol levels, improve digestion, and reduce the risk of life-threatening heart conditions.

For South Asians, whose traditional diets are already rich in legumes, whole grains, and vegetables, the solution might be closer to home than expected.

But are we eating enough of it?

Why Fibre Matters

There are two main types of fibre: soluble and insoluble. Both play different but equally important roles in keeping the body healthy.

Insoluble fibre, found in whole grains, beans, and most vegetables, helps maintain bowel regularity.

Soluble fibre, found in lentils, oats, fruits, and chickpeas, has the ability to trap fats.

Dietitian Lindsay Livingston told EatingWell:

“Soluble fibre binds with the cholesterol in your digestive tract, preventing it from being absorbed into your bloodstream.”

This makes it particularly effective in lowering cholesterol and reducing risks linked to heart disease.

Despite its importance, most adults fall short.

According to UCSF Health, adults should consume 25 to 30 grams of dietary fibre a day from food, not supplements. Yet, average intakes hover around 15 grams.

South Asian-Friendly Fibre Sources

For South Asians, fibre-rich foods don’t have to be unfamiliar. In fact, many traditional dishes already include excellent sources of soluble and insoluble fibre.

The key is to prioritise them daily.

• Breakfast: A bowl of steel-cut oats topped with almonds, dates, or bananas is a simple option. For those who prefer savoury, try poha (flattened rice) with peas and peanuts, or a bowl of vegetable upma made with semolina.
• Lunch: A lentil-based dal with brown rice or whole-wheat roti is a classic that packs fibre and protein. Hummus made with chickpeas or a chickpea salad can also work well, especially for lighter meals.
• Dinner: Sweet potatoes, grilled vegetables, and chickpea curry are satisfying, fibre-rich options. You can also make khichdi with lentils and brown rice, a comfort dish that’s nourishing and balanced.

These foods don’t just lower cholesterol; they also help manage blood sugar levels, a major concern for South Asians who face higher risks of diabetes.

Foods to Avoid

Of course, adding more fibre is only one part of the equation.

Diets high in salt, fried food, and saturated fats can undermine progress.

Mass General Brigham advises avoiding processed meats, fried snacks, baked goods, sweets, and full-fat dairy.

Dr Romit Bhattacharya said: “When we’re eating full-fat dairy and meat, we’re ingesting a whole lot of dietary cholesterol, particularly saturated fat, which has consistently proven to increase cholesterol levels.”

This is especially relevant for South Asian diets, where ghee, butter, and fried snacks like samosas or pakoras are often part of daily meals. Moderation is key.

Transitioning to a fibre-rich diet can take time, and some people may notice side effects such as gas or bloating.

According to Harvard Medical School, these tend to ease once the body adjusts. Adding fibre gradually and drinking enough water makes the process easier.

Bariatric nutrition therapist Erin Eilers said: “Fibre is a supercritical component of weight loss and satiety.

“That said, there can be too much of a good thing. I always recommend balancing fibre with adequate protein and fluids.”

The fight against high cholesterol doesn’t require extreme diets or cutting out entire food groups.

Often, it comes down to small but consistent changes and adding fibre is one of the simplest.

South Asians can incorporate traditional foods like dal, chickpeas, and whole grains into daily meals, which could make all the difference.

By choosing these fibre-rich options and balancing them with lean proteins and fresh vegetables, it’s possible to lower cholesterol, protect the heart, and embrace a healthier lifestyle without giving up on flavour.