Top nutritionists share their favorite recipes to help lower cholesterol —and you seriously won’t believe something good for you can taste this good. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices […]
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Top nutritionists share their favorite recipes to help lower cholesterol—and you seriously won't believe something good for you can taste this good.
Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices are accurate and items are in stock as of time of publication.
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Looking for ways to lower high cholesterol? One of the first steps to take is eating more home cooked meals that are full of fiber rich foods like oatmeal, brussels sprouts, kidney beans, apples and pears, according to the Mayo Clinic.
The Mayo Clinic recommends eating at least five to 10 grams of soluble fiber a day to help decrease your LDL (bad) cholesterol, because soluble fiber can help reduce the absorption of cholesterol into your bloodstream.
“A plant-based diet can go a long way to cutting dietary intake of cholesterol,” says Dr. Nick West, MD, Cardiologist, Chief Medical Officer, and Divisional Vice President of Global Medical Affairs at Abbott’s Vascular Business. “Fruits and vegetables contain little, if any, cholesterol, and the added high fiber and vitamin content is not only heart-healthy, but may reduce the risk of cancer also.”
A healthy protein to include is fish. The American Heart Association recommends eating at least two servings of fish a week. Fatty fish to include in meals can include tuna, salmon and trout. These types of fish contain high levels of omega-3 fatty acids, which can reduce your triglycerides. According to the Mayo Clinic, even though fish doesn’t affect your cholesterol levels, it’s still a great addition for all of its other healthy heart benefits. Other plant-based omega-3 fats include walnuts, flaxseeds and chia seeds.
Time to get cooking! From the kitchens of top nutritionists, check out these delicious and easy recipes to help lower cholesterol.
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Tempeh Quinoa Bowl
Looking for ways to include more plant based protein into your diet? Registered dietitian Erika Jacobson, MS, RD shared this plant-based Tempeh Quinoa Bowl recipe with The Healthy @Reader’s Digest. “It’s packed with ingredients to support healthy cholesterol levels,” Jacobson says, adding that the intake of plant-based proteins like tempeh is associated with lower cholesterol levels. Avocado oil, sesame oil, and tahini are sources of heart-healthy fats. Quinoa, eggplant, and broccoli offer soluble fiber, which helps to bind cholesterol and excrete it from the body, Jacobson says.
Servings: 4
Ingredients:
- 1 cup quinoa
- 1 head broccoli, cut into medium florets
- 1 large eggplant, diced
- 1 clove garlic, minced
- 2 tbsp + 1 tbsp avocado oil
- 12 oz tempeh, cubed
- 2 tbsp coconut aminos
- 1/4 cup tahini
- 2 tbsp lemon juice
- 1/4 cup water
- 1 tsp maple syrup
- Sea salt to taste
Instructions:
- Cook quinoa according to package instructions.
- Preheat the oven to 425 degrees F.
- Toss the broccoli and eggplant with garlic and 2 tbsp avocado oil.
- Toss the tempeh with coconut aminos and 1 tbsp avocado oil.
- Place the vegetables and tempeh on a baking sheet and bake for about 20 min, tossing halfway. Cook until the broccoli is tender and the tempeh is lightly browned and crispy.
- Tahini dressing: whisk together tahini, lemon juice, water, maple syrup, and salt.
- Assemble your bowl by adding quinoa, top with broccoli, eggplant and tempeh. Drizzle with tahini dressing.
