Think all heart-healthy food is boring? Think again. These low-cholesterol recipes go beyond another bowl of cereal (sorry, Cheerios!), filling your mouth with flavor breakfast, lunch, and dinner.
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The Importance of Low-Cholesterol Recipes
First things first: Your body needs cholesterol to function. But it becomes a problem when it builds up in your artery walls, putting you at risk for heart disease and stroke—and you're not the only one. About one in three American adults have high cholesterol, according to the Centers for Disease Control and Prevention (CDC).
So, we talked to Carol Meerschaert, R.D.N., a registered dietitian nutritionist in Paoli, Pennsylvania to get advice on what to look for in low-cholesterol recipes.
Eat high-fiber foods such as oats, seeds, nuts, whole grains, and beans.
Limit animal products because of the saturated fat.
Make plants the focus, followed by whole grains, then protein.
Cut back instead of cutting out. "You can have a burger or steak but keep it small and serve with lots of fresh veggies and fruit," says Meerschaert. (
15 Incredibly Delicious Foods That Lower Cholesterol
Oats are one of the best ingredients for low-cholesterol recipes. Meerschaert suggests replacing the egg with 1 tablespoon of flaxseed stirred into 3 tablespoons of water in this low-cholesterol baked banana bread oatmeal.
Adding an extra meatless meal or two to your daily menu is a great way to cut back on cholesterol (and reduce your impact on the environment). But following low-cholesterol recipes doesn't mean you have to sacrifice flavor—and this especially true for these sweet potato falafel sandwiches.
With fiber and plant-based protein, beans are rock stars when it comes to low-cholesterol recipes. In this heart-healthy quinoa bowl, black beans crank up the satisfaction factor.
This vegetarian chili is the perfect example of smart and savory low-cholesterol recipes. Lots of vegetables, beans, and no meat is a winning combination when it comes to reducing cholesterol. (
When it comes to low-cholesterol recipes, this Mediterranean farro salad is a heart-healthy. Meerschaert cautions to watch how much feta you add—or switch it out for tofu.
Eating whole grains instead of processed white grains is an easy diet swap, according to Meerschaert. Chock-full of fiber and protein, this barley and chickpea risotto is sure to be one a go-to when making low-cholesterol recipes.
Omega-3 fats, like those found in salmon, raise HDL (good cholesterol) levels, says Meerschaert. This low-cholesterol recipe also includes avocado salsa—loaded with even more good fat—to top the fish.
One of Meerschaert's top tips for low-cholesterol recipes? "Make plants the center of your plate." This miso soup, made with zoodles instead of regular pasta, does just that.
For low-cholesterol recipes that are reminiscent (but healthier!) that fast-food, look not further than these breakfast muffins. Pro tip: "use turkey sausage instead of pork, and egg whites instead of whole eggs to cut cholesterol and saturated fat," says Meerschaert. (Psh, who needs the "muffin man"? Be your own baking boss by whipping up these healthy muffin recipes.)
You may think it's the beef and sausage that make meatballs taste so great—that is until you try this low-cholesterol recipe. The tempeh-based vegan meatballs are heart-healthy and so full of garlicky goodness you might forget all about their meaty competition.
Steel-cut oats are another whole grain to work into your diet to lower cholesterol. Start with this low-cholesterol recipe for basic oats as the base; choose mix-ins to make it your own! (
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When it comes to low-cholesterol recipes, bulgur, a fiber-rich whole grain, makes a stellar substitute for pasta or white rice. To round out this recipe, mix with chicken, eggplant, and chickpeas.
Instead of ordering a Chipotle burrito bowl (again), low-cholesterol recipes like this spicy creation will do the trick. Tastes just like your go-to order, you won't believe it's DIY.
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
Additionally, studies have found that both the seed and skin of okra may help fight cholesterol. One study found that the addition of okra seed supplements was associated with a significant reduction of LDL cholesterol in rats.
Hawthorn extracts of Crataeguspinnatifida, rubimaillin, and berberine (BBR) could reduce intestinal cholesterol absorption via inhibition of intestinal ACAT activity. Recent findings also suggest that TCMs might have the potential to lower cholesterol absorption.
If you have high cholesterol, pasta doesn't have to be completely off-limits. By choosing healthy noodle alternatives and other heart-healthy ingredients, you can make cholesterol-friendly pasta dishes. Try to steer clear of high-fat cheeses and meats. Instead, opt for low-fat and lean varieties.
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.
Potatoes and Cholesterol: What You Need to Know. Potatoes contain soluble and insoluble fibers, which may help reduce your levels of LDL cholesterol. That said, how you prepare and eat your potatoes will impact their health benefits.
🚬 Avoid tobacco. Avoiding smoking is another essential tip for maintaining good cholesterol levels and heart health. Smoking is a major risk factor for heart disease. It lowers HDL cholesterol, the "good cholesterol", and raises LDL cholesterol, the "bad cholesterol".
Drinking a glass of lukewarm water mixed with lemon juice and one spoon of ginger juice in the morning on an empty stomach keeps the cholesterol level in the body under control. The antioxidant and anti-inflammatory properties present in ginger help maintain cholesterol levels.
People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions, and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.
Another study reported results after 8-12 weeks of supplementation with 1 gram of turmeric daily. The minimum recommended dose to see positive results should be between 150 and 1,500 mg per day, when administered before and immediately after exercise, for 72 hours after.
Introduction: My name is Aracelis Kilback, I am a nice, gentle, agreeable, joyous, attractive, combative, gifted person who loves writing and wants to share my knowledge and understanding with you.
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