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.
Baked Sausage And Gnocchi Gratin
Serves: 6Cooking time: 25 mins
This hearty baked sausage and gnocchi gratin is infused with fennel, chilli flakes, and fresh herbs. Gnocchi is commonly thought to be a high-calorie food but in this recipe, weve limited the amount per person to around 80g each thats 131 calories and 0.2g of fat per portion of gnocchi.
Claire says Gnocchi is an ideal substitute for high-calorie pasta options and is perfectly suited to mixing in vegetables and grain. Fennel is a high fibre contribution that makes you feel fuller for longer and has been shown to help moderate blood sugar release as part of a meal. To reduce the calories, swap out the sausage for super firm tofu substitute, which is rich in protein.
This hearty family meal takes just 25 minutes to bake and serves four to six people. A portion of this mouthwatering dish also counts as one of your five-a-day.
Lemon infused wholewheat spaghetti with aubergine and courgette
Lemon Chicken And Rice Stir
Serves: 4Cooking time: 10 mins
This lemon chicken and rice stir-fry recipe is made with ginger and lemon-infused chicken and quickly cooked veggies like sugar snaps and sweetcorn. Drizzle in soy sauce.
Claire says: Stir-frying food is a great way of keeping the fat levels low in your food. The method results in tender-crisp vegetables that keep more nutrients than if they were boiled, and the process means you only use a small amount of fatty oil. 50g of chicken only contains 120 calories in total. Because of the high levels of vegetables, this meal can be enjoyed without the chicken, and would still retain all the favours.
This super speedy low calorie meal takes just 10 minutes to prepare and 10 minutes to cook making it the ideal midweek meal when youre in a hurry. Its also a cheap option if youre on a budget.
Cheese, tomato and ham deli tart served with freshly prepared rocket
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Cheese And Tomato Bake
Serves: 2Cooking time: 20 mins
Suitable for vegetarians, this delicious cheese and tomato bake is made with white bread, sweet tomatoes, cheesy cheddar, and a hint of pesto.
This recipe serves two but portions could easily be halved and served with a fresh salad instead. This would half the amount of calories and fat per portion. Choose brown bread over white for a healthier choice and choose a strong cheddar cheese so you dont have to use as much.
The perfect one-pot option you and your partner can enjoy without the expense of endless washing up. This is a carb heavy dinner so choose smaller portions and serve with salad for an even lighter meal.
Hearty, slow-cooked sausage, mushroom, and bean stew
What Foods Should You Avoid For Lowering Cholesterol
Even if you add all the above, your cholesterol may suffer if you dont cut down on these things:
- COMPLETELY ELIMINATE hydrogenated oil and trans fats This is the most important thing you can do for your cholesterol. Read the labels of everything you purchase at the store. Even if the nutrition label says 0 g trans fat, read the ingredient list. If hydrogenated oil is on the list, put it back on the shelf. Even a tiny amount of hydrogenated oil can seriously mess up your cholesterol levels, even if youre on a statin drug.
- Fried foods yeah, we all know fried foods are bad for you, but theyre really bad for your heart, especially if theyre fried in oil containing trans fats. Skip the fatty fried stuff when you go out and opt to bake instead of frying at home. When you do fry, choose a heart healthy oil like avocado oil, which has a high smoke point.
- Full-fat dairy products opt for low-fat milk and cheeses or choose cheeses from grass fed cows that are rich in Omega-3s and vitamin K2 .
- Fatty meats look for leaner cuts of meat and trim off any visible fat.
- White bread, white rice and sweets these high carb temptations are typically stripped of nutrients and fiber and high in calories, so try to limit them and stick to whole grains and high fiber options.
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Spicy Pepper Pulled Pork
Serves: 6Cooking time: 5hr
Made with a hint of spice, this succulent pork works out at just 465 calories per serving which means you can serve with homemade potato wedges or chips and salad and still be under the 500 calories limit.
This recipe opts for a homemade sauce, which not only infuses the pork with plenty of flavour, it also keeps the calorie count low. Weve made sure to avoid any added sugar or salt in this recipe too.
Wed recommend preparing this dish ahead and making it in the day time as it takes five hours to slow cook in the oven. That way youll guarantee its ready to be eaten come dinner time.
Chunks of warm chicken on a bed of barley salad
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.
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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
Mexican Stuffed Chicken With Red Rice
Serves: 4Cooking time: 25 mins
Our Mexican stuffed chicken with red rice is packed with jalapeño peppers, spinach, and Lancashire cheese. This mouth-watering recipe is ready in 30 minutes and is perfect served with fresh salad.
Chicken breasts are much lower in fat and calories than thighs for example, which is why they make a great choice in this recipe. Choosing to make flavoured rice from scratch is also a good way to cut calories and fat as some packet rice has high nutritional values.
As this dish is predominantly made with chicken, it is a high protein option keeping you fuller for longer. The spinach, tomatoes and peppers total three of your five a day in just one portion.
A golden, crispy chicken and chorizo filo pie sprinkled with pine nuts
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Oatmeal Topped With Berries And Walnuts
Oatmeal is a quintessential cholesterol-lowering food, thanks to a unique type of soluble fiber that oats contain called beta-glucans. This fiber can help the body remove cholesterol, ultimately helping you achieve healthy levels in a natural way.
Topping your oatmeal with walnuts can help support healthy cholesterol levels as well. According to results of a study published in Circulation, elderly people who include walnuts in their diet every day resulted in an average 4.3 mg/dL reduction in LDL cholesterol levels, with even more of a reduction among people with elevated cholesterol levels. Based on this data, aiming for approximately 13-25 walnut halves every day will help you benefit from the cholesterol-lowering effects of this versatile and delicious nut.
And what is a bowl of oatmeal without berries? Adding a handful of berries gives your oatmeal a boost of antioxidants, satiating fiber, and a sweet taste with no added sugar. Certainly a winning combo.
Turkey Cottage Pie With Carrot And Potato Topping
Serves: 2Cooking time: 40 mins
This warming cottage pie is prepped in just 10 minutes. This dish is infused with Worcestershire sauce, tomatoes and swaps classic beef mince for the lighter, low calorie option of turkey mince. Top with carrot and potato mash and serve with a drizzle of gravy.
Adding vegetables such as carrot or sweet potato to a classic potato topping is a great way to get more vegetables into your familys diet and up their five-a-day count. The calories in this dish can be reduced further by choosing a lower fat or reduced turkey mince. You could also try Quorn mince for a vegetarian version.
This is a much lower calorie version than classic beef cottage pie as turkey mince has a lower fat content. This recipe serves two people but can easily be doubled to feed a family of four.
Cheese topped macaroni with juicy tomatoes and soft broccoli florets
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Spring Chicken Tray Bake With Green Vegetables
Serves: 4-6Cooking time: 25 mins
Ready in just 30 minutes, its so easy to throw this spring chicken tray bake together in just one pot. You can mix and match the vegetables in this recipe with whatever you have in your fridge.
Small chicken thighs are used in this recipe to keep the calorie count down. To reduce it even further swap for skinless chicken thighs or chicken breasts, which on average are around 30 calories less than thighs .
With the added greens, a portion of this traybake counts towards one of your five-a-day. A speedy midweek choice taking just 5 minutes to prep.
Hearty sausage bake with soft gnocchi and crisp breadcrumb topping
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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
Recipes For Lowering Cholesterol
If you are battling heart health issues like high cholesterol , I have good news. Food is powerful medicine. Many studies show that by changing your diet and exercise regime, you can change your cholesterol. You dont necessarily have to resort to statin drugs.
I have a personal confession. Theres a deeply personal reason for this post. Last year was rough on me and I resorted to regularly eating some stress foods that maybe werent the best for my health. I didnt gain any weight, so I thought I was doing okay, until I had a cholesterol test and my cholesterol and LDL level were quite high. My triglycerides and HDL were good, but my HDL level didnt really make up for the high LDL. My family history is not helping, but I can definitely do some things to help rectify this situation.
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Healthy Recipes For A Low Cholesterol Diet
Modified: October 8, 2021
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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!
Tomato And Pepper Galettes
Serves: 4Cooking time: 1hr
Light and summery, this tomato tart would make a lovely dinner served with fresh salad or new potatoes. This recipe serves four and takes just five minutes to prepare.
Choosing puff pastry is a great option if youre looking to make a tart or pie with pastry but you want to avoid the calories. Heaps of fresh veg like peppers, onion, tomatoes, and olives keep the calorie count low too. Up the protein by topping this tart with strips of cooked chicken of course keep in mind that this will alter the calorie count.
Simple Chinese vegetable chow mein with Tenderstem drizzled in lime
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Use Liquid Vegetable Oils In Place Of Solid Fats
Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.
Use a little liquid oil to:
- Pan-fry fish and poultry.
- Make cream sauces and soups using low-fat or fat-free milk.
- Add to whipped or scalloped potatoes using low-fat or fat-free milk.
- Brown rice for Spanish, curried or stir-fried rice.
- Cook dehydrated potatoes and other prepared foods that call for fat to be added.
- Make pancakes or waffles.
Sausage Mushroom And Bean Stew
Serves: 3-4Cooking time: 2hr
For this recipe, weve opted for Toulouse or chorizo style sausages but you can choose classic sausages like herby pork if preferred. The rich tomato sauce is complete with flageolet beans, celery, onion, and chestnut mushrooms making this one mouthwatering low calorie meals.
This stew is bursting with protein thanks to the sausages and beans. It will ensure you stay fuller for longer meaning youre less likely to need a big portion of this dish and could easily cut the portion sizes in half if need be. Swap the meat sausages for Quorn or turkey for a much lower fat option. Or substitute a few of the sausages for extra mushrooms instead.
The perfect winter warmer serving four. The ideal alternative to a Sunday roast dinner. We would recommend making this dish ahead of time as it takes two hours to bake and even longer if you opt to cook it in a slow cooker.
Beef and pepper stir-fry infused with garlic and ginger
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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
Lemony Tagliatelle With Meatballs
Serves: 2-3Cooking time: 25 mins
Serve your meatballs differently with this simple lemon meatballs tagliatelle. The meatballs are infused with lemon and tossed with courgette strips and fresh tagliatelle.
Making meatballs is a great way to limit the amount of meat you have in a portion. Opt for turkey mince when making the meatballs as its lower in fat and calories than beef or pork mince. Weve used full fat crème fraîche but this could easily be swapped for a half fat version.
Prepare this low calorie meal in just 20 minutes. This zingy dish serves two to three people depending on your preferred portion size.
Slow-cooked winter root vegetable tagine with chickpeas
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Lentil And Chestnut Soup
Looking for more healthy, low cholesterol soup? Then look no more! This comforting dish is not only low in cholesterol, its also protein-rich as well.
Lentil, one of the main ingredients featured in this recipe, is also a well-known member of the legume family. As previously mentioned, legumes are good at lowering the levels of LDL or bad cholesterol in ones body. Chestnuts, the other main ingredient, as well as other types of nuts, can do this too, making this meal perfect for when youre on this type of diet.
Not to mention, this tasty and hearty soup is as filling and delicious as it is good for your hearts health and body. Its also completely easy to make too!
Recipe for Inspiration: Best Lentil and Chestnut Soup