High cholesterol levels can be a risk factor for heart disease. But adhering to a healthy diet can help to lower the level of bad cholesterol in the body. However, eating healthy doesn’t have to be a bore. We have put together 5 easy and delicious high cholesterol diet recipes that you can try today.
1. Low-fat Oat Porridge
Oats are excellent for the heart. They contain soluble fiber that reduces the level of bad cholesterol. To prepare, add a cup of rolled oats to 2 cups of water or low-fat milk. Add a pinch of salt and let it simmer for 10-15 minutes until it reaches your desired thickness. You can serve with fresh berries, nuts, or a drizzle of honey.
2. Avocado and Tomato Salad
Salads are an excellent way to pack in nutrients and fiber into your meals. Avocados are also a great source of healthy fats that are good for the heart. Slice up fresh tomatoes and one ripe avocado into a bowl. Drizzle with some extra-virgin olive oil, balsamic vinegar, and toss. You can add black beans, feta cheese, or grilled chicken to increase the protein content.
3. Grilled Salmon
Salmon is high in omega-3 fatty acids that are excellent for heart health. Marinate a salmon fillet in olive oil, garlic, lemon juice, salt, and pepper. Fire up a grill or preheat your oven to 400°F, lay the fillet on an oiled or parchment-lined baking sheet, and bake for 12-15 minutes or until fully cooked. Serve with some roasted vegetables like broccoli, sweet potatoes, or asparagus.
4. Chicken and Broccoli Stir-fry
Broccoli contains antioxidants that help to reduce cholesterol levels. Cut up chicken breast, broccoli florets, carrots, and bell peppers. In a pan, heat up some sesame oil and garlic, add the chicken, stir-fry for 3-4 minutes until cooked through. Add broccoli, carrots, and bell peppers and continue to stir-fry for a few more minutes. Add some low-salt soy sauce and serve with some brown rice.
5. Greek Yogurt Berry Smoothie
Berries are rich in antioxidants, vitamins, and fiber that are good for heart health. Yogurt is also a great source of protein that can help lower cholesterol. To prepare, blend one cup of Greek yogurt with a cup of berries (fresh or frozen), a cup of spinach, a banana, and a bit of honey until smooth. Add some chia seeds, flaxseeds, or nuts for added crunch and nutrition.
In conclusion, a healthy diet that includes fruits, vegetables, whole grains, and lean proteins is essential for heart health. By incorporating our five easy and delicious high cholesterol diet recipes into your meals, you can improve your cholesterol levels and reduce the risk of heart disease.