Citrusy Green Apple Smoothie
Apples can be good for your heart and for lowering cholesterol. They contain compounds that help breakdown LDL, the bad cholesterol. Add greens to get a rush of potassium as well. This cholesterol-reducing smoothie is not only good news for your heart but for your overall health too.
What Youll Need
- ½ lemon or 1 lime
- 1 handful of your favorite greens
How To Prepare
Take all the ingredients and blend them together. Greens and lemon zest are best when served fresh, so drink this one right away.
Sauted Spinach And Kale
Green, leafy vegetables like spinach and kale are a healthy food source for just about anyone. However, theyre even better for those looking after their bodys cholesterol levels. Both contain vitamins called lutein as well as other carotenoids that can actually protect you from heart diseases.
And with this yummy recipe in hand, you wont have to second-guess how to serve these leafy greens ever again. In this dish, baby spinach and kale are sauteed along with olive oil, crushed basil, and aromatic garlic for a truly inspiring dish. Its quick to prepare and is a staple must-try in any low cholesterol diet list!
Recipe for Inspiration: Sautéed Spinach and Kale
Smoothie Recipes To Lower Cholesterol
Knowing about cholesterol is important for your overall health and wellbeing. Common knowledge states that high cholesterol is bad, but what exactly does that mean? It gets even more confusing when you realize there is both bad and good cholesterol. As youve probably guessed, there are a lot of questions associated with cholesterol, so lets walk through some of those topics before we discuss our delicious smoothie recipes to lower cholesterol.
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Dark Chocolate Avocado Mousse
Craving for something soft and chocolatey? Enjoy a healthy version of the classic French dessert, mousse, with this recipe. It uses both heart-healthy foods, cocoa and avocado, to give you an irresistible after-meal treat.
For the cocoa, unsweetened cocoa powder and baking chocolate with 70 percent cocoa is used. These are some of the healthiest forms of chocolate you can ever eat since theres more cocoa than milk or sugar in it.
In addition, this recipe also uses ripe avocado fruits. Its not only good for those looking after their heart health but also adds a creamy texture to the irresistible mousse dessert.
Recipe for Inspiration: Dark Chocolate Avocado Mousse
How To Control Cholesterol
The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.
Medication can also help you decrease your cholesterol levels, but its so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.
Here are some simple and easy tips that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.
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Juicy Chicken Fresh Veggies Bright Seasonings And More Come Together In These Delicious Low
When you think of low cholesterol dinners, what comes to mind? For many of us, its bland chicken breast with a side of steamed broccoli. Fortunately, watching your cholesterol doesnt mean giving up your favorite meals. Also, our bodies need cholesterol to function.
Cholesterol is a waxy substance that is produced in our bodies. It is needed to build new cells, produce vitamins and secrete hormones. Our bodies are able to produce all of the cholesterol we need.
When we take in extra cholesterol from our diets, it is possible that our cholesterol levels in the blood can rise to an unhealthy level. Animal products like meat, cheese and eggs contain dietary cholesterol. Find out how much dietary cholesterol you can eat daily.
Cholesterol travels through our bloodstreams, and the more cholesterol circulating in the body, the higher our risk for cardiovascular disease. This is because cholesterol binds to other substances in the blood and forms thick deposits along the walls of the arteries. This leads to a narrowing and hardening of the arteries, which puts us at higher risk of a blood clot blocking the artery completely. An artery blockage like this is what causes heart attack and stroke. Factors like smoking, high blood pressure and diabetes can also increase our risk for heart disease.
Healthy Recipes For A Low Cholesterol Diet
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A low cholesterol diet is definitely a must nowadays. After all, your cholesterol and health go hand in hand. Eating too much high cholesterol food can give way to diseases like hyperlipidemia, which increases your risk of heart problems as you grow older.
Thankfully, there are easy ways to avoid this unhealthy future. One of these includes eating healthy food that lowers cholesterol levels in your body. So in this article, we show you just how to lower cholesterol naturally with the help of our low cholesterol recipes!
Edamame & Chilli Dip With Crudits
Party food doesn’t have to be fattening. Dip in to this fresh, healthy snack as many times as you like
This summery recipe has the ideal combination of slow-releasing carbs, lean protein and heart-friendly fats
Use quinoa instead of couscous to make a delicious gluten-free salad
Strawberry And Broccoli Smoothie
Another addition to your low cholesteroldiet is this strawberry and broccoli combo. But unlike other recipes from this list, this one is sweet despite being healthy! Most of all, its refreshing and so easy to make. Making it a good recipe for those always on the go!
In addition to having properties for lowering your cholesterol, this also provides you with a healthy dose of vitamin C. And so although this one comes in a sweet yet refreshing drink, its packed with healthy nutrients that give one a balanced diet.
Recipe for Inspiration: Healthy Strawberry and Broccoli Smoothie
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What Are The Benefits Of Consuming Cholesterol
Cholesterol-lowering snacks are rich in fiber, which helps lower cholesterol levels. They are also low in saturated fat and contain healthy unsaturated fats instead. This helps reduce heart disease risk. They are filled with nutrient-dense ingredients, such as vegetables, whole grains, and beans, which protect heart health in general (
Why Low Cholesterol Diet
Why a low cholesterol diet? What does my diet have to do with my LDL cholesterol levels anyway? Some may not know it, but high cholesterol and heart disease are actually linked.
Cholesterol in itself isnt bad. In fact, there are certain foods that naturally contain it, from egg yolk to cheese and even sardines. However, there are different kinds of cholesterol that are actually bad for your health. Some foods contain this bad cholesterol, and so eating this specific kind of high cholesterol diet can negatively affect ones health.
But first, what is cholesterol anyway? And how does ones diet affect its levels in your body?
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How We Chose The Best Low Cholesterol Snacks
Our dietitians chose recipe ideas that contain nutritious ingredients such as whole grains, vegetables, fruits, beans, nuts, seeds, and fish, which are high in cardio-protective fiber, vitamins, and heart-healthy fats. Weve also made sure that each snack is easy to prepare and uses common ingredients that you can easily find at a grocery store.
Carry On Carrots Smoothie
Carrots are rich in antioxidants, which may help prevent cardiovascular diseases. Since this cholesterol-fighting smoothie is sprinkled with some other essential elements as well, it can be a must-have for all those who wish to keep their cholesterol at bay. We added in orange and papayas alongside carrots to give it a potential cholesterol-lowering and heart protection combination.
What Youll Need
- ¼ ginger
- ½ cup unsweetened almond milk
How To Prepare
Start by grating the ginger, cubing the pineapple, and coring the pear. Soak the chia seeds before you make the smoothie. Once done, put all the ingredients in the blender and blitz away. Blend until the liquid is creamy and smooth. Top off with pineapple cubes, if you want a rich by-the-beach drinking experience.
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Spaghetti With Mackerel And Nuts
Heres a healthy twist to one of your favorite spaghetti recipes. This dish substitutes meat with mackerel, pine nuts, and golden raisins. These nutritious additions help lower bad cholesterol levels in your body, while providing you with healthy cholesterol too!
To make this recipe, you have to pan-fry the mackerel, incorporate water into the raisins and stir them in with the rest of the ingredients. And the best part about this recipe is that it whips up in a snap too!
Recipe for Inspiration: Spaghetti with Mackerel and Pine Nuts
Barley And Oat Pancakes
While some of the recipes above help curb your hunger and savory cravings, this one is a filling and healthy breakfast! Instead of the usual flour, youll substitute it with barley flour thats definitely a healthier option. Not only does this pancake make a filling breakfast but it is also low in cholesterol. In our opinion, barley flour is a good addition to have in your pantry.
Barley contains fiber thats found in fruits, vegetables, and oats. And as it turns out, this recipe contains oats too. Hand in hand, theyll help lower your cholesterol.
Recipe for Inspiration: Barley Oat Pancakes
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Fruit Smoothie With Almond Milk
Craving something sweet in the afternoon? Toss some frozen berries, sliced banana and almond milk in the blender for a creamy 4 p.m. treat. The healthy fats from the almond milk and antioxidants from the berries can lower LDL cholesterol. A cup of this simple smoothie contains about 162 calories. Here are more healthy smoothie recipes to try.
Chocolate Fudge Banana Muffins
You can also have some delicious chocolatey muffins for breakfast in case you need something to-go. This recipe for banana muffins are perfect as desserts too! Also, did we mention that theyre incredibly healthy as well? You wont need to worry about a thing when youre munching on these choco muffin treats.
For a low cholesterol diet-friendly version, this recipe uses whole wheat flour instead of the usual all-purpose flour. And for the choco flavors, some unsweetened cocoa powder. Like dark chocolate, cocoa powder is also good for those on a low-cholesterol diet. It has zero cholesterol and contains substances called flavonoids which can help protect one from developing heart diseases. They also have antioxidants that help balance the cholesterol levels in ones body.
Recipe for Inspiration: Chocolate Fudge Banana Muffin
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Why Is High Cholesterol Bad For Your Health
Having high VLDL and LDL cholesterol levels in your body can form plaque, which sticks to the walls of your arteries. This can build up and make them narrow or even blocked, preventing the blood from flowing to your heart. This may lead to you developing heart diseases, heart attacks, and even stroke.
While food like egg yolk and cheese contain cholesterol, it isnt usually the bad kind. Its the fried foods, fast foods, processed meats, and certain desserts that are actually high cholesterol foods.
How much cholesterol per day should you consume, then? Research shows that healthy people should only be consuming 300 milligrams of cholesterol per day. Those with already high cholesterol levels and diabetes should only have 200 milligrams daily. For reference, a single egg yolk already has 186 milligrams of cholesterol.
So if youre wondering about how to reduce cholesterol levels in your body, then look no more. Well show you how to lower bad cholesterol levels with the help of our low cholesterol food list!
Mediterranean Breakfast Burrata Platter
This unique breakfast recipe has everything you could want for a cholesterol-lowering meal. The fiber from the whole grain bread, as well as the nutrients from the pumpkin seeds, butternut squash, and microgreens, make for an extremely healthy and fun morning option.
Get our recipe for this Burrata Platter.
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Red Chilli And Bean Soup
Campbell recommends this recipe from Heart UK because the beans provide low-fat plant-based protein, and there’s also plenty of vegetables.
“Beans are a great way to lower your cholesterol due to the soluble fiber contained in them,” Dr. Spencer Nadolsky, a physician specializing in obesity and lipids, told Insider. “They also come with the added benefit of protein and help a lot with satiety.”
Bean Salad With Pine Nuts And Feta
Our Bean Salad with Pine Nuts and Feta is another nutty dish thats safe to eat for those looking after their cholesterol levels. Asides from main dishes and soups, we also have a tasty salad recipe that uses certain foods to lower cholesterol. In this recipe, we feature beans, pine nuts, and feta cheese that are as nutritious as they are delicious. In addition, this recipe also uses onions, bell peppers, cucumber, parsley, olives, and honey to make the best-tasting, healthy salad for breakfast, lunch, or even dinner. Its quick and easy to prepare, so busy bees with no time to spare can make this dish when theyre short on time. Just toss the ingredients in a bowl and youre ready to eat.
Legumes, which are a group of plant foods that include beans, peas, and lentils, can lessen the amount of bad cholesterol in your body. The two types of beans used in this salad are kidney beans and pinto beans. Both have zero cholesterol, and are rich in fiber, protein, vitamins, and nutritious minerals. Eating kidney beans can even help regulate blood sugar levels, while pinto beans are great for your hearts health. Pine nuts, like almonds and walnuts, are also able to lower bad cholesterol levels while raising the amount of good cholesterol. Meanwhile, feta cheese is high in phosphorus, iron, zinc, potassium, and vitamins A and B6.
Recipe for Inspiration: Bean Salad with Pine Nuts and Feta
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Air Fryer Egg White Frittata
If you have been instructed to limit foods that are high in cholesterol, this egg white frittata will offer a savory egg-based breakfast alternative for you! Combine this low-calorie, high-protein breakfast option with some whole-grain toast, and you have yourself a super balanced meal to begin your day!
Get our recipe for Air Fryer Egg White Frittata.
Beanitos Black Bean Chips
This line of bean-based tortilla chips is a great option for anyone looking to satisfy a craving for chips while being mindful of their heart health.
Beanitos are made with whole black beans. They come in several flavors, all of which feature simple ingredients and considerably less total fat and more fiber and protein than traditional chips.
A 1-ounce serving of the Beanitos Sea Salt flavor provides:
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Whole Grain Toast With Almond Butter And Sliced Strawberries
Upgrade your love for the classic PB& J with a more cholesterol-friendly version. Whole grain toast is high in fiber to lower your total cholesterol level. Eating nuts like almonds has been proven to lower LDL cholesterol. Instead of sugary jam, add fresh strawberries for a satisfying snack with about 218 calories per slice. If you werent sure, this is the difference between whole wheat and whole grain bread.
Why Is Cholesterol Important
The human body needs a small amount of cholesterol because it helps to build the structure of cells throughout the body. It also helps your metabolism work efficiently, makes hormones such as estrogen and testosterone, and produces bile acids that help the body digest fats.
When your good cholesterol is too low, your body wont be functioning at an optimal level and you may start to feel fatigued, foggy-headed, or even sick to your stomach. When your bad cholesterol is too high, thats when your heart can suffer irreparable damage.
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Can Smoothies Help Lower Cholesterol
Yes! And thats the whole reason we wrote this article for you. Smoothies are kind of our thing, after all. And its not just because were so hip and awesome smoothies are a great way to get fiber, healthy fats, vitamins, important nutrients, and lower your cholesterol at the same time. Plus, they taste amazing.
Here are our best and most delicious smoothies for lowering cholesterol.
Getting Enough Protein In Your Diet
You might have noticed a pattern on this list. Most high protein low cholesterol foods are plant-based. This is one reason why plant-based diets are so powerful for your heart health.
If youre worried about protein intake, try looking for vegan meats. These will often be formulated to provide a decent amount of protein, along with other nutrients.
You could also look for a vegan cookbook. Even if youre not fully vegan, such cookbooks can help you find new and creative ways to use vegetables. That being said, you shouldnt need to cut out animal products entirely . Eating animal protein periodically still appears to offer benefits, giving you a broad range of amino acids and nutrients like vitamin B12 and CLA that are hard to find elsewhere.
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