Top 10 Simple Yet Delicious Recipes to Lower Cholesterol
When it comes to recipes to lower cholesterol, it may seem like there just are not many delicious and fulfilling choices. However, that could not be further from the truth. There are numerous meal options that not only can help contribute to lower cholesterol numbers, but that do so without sacrificing taste, texture and enjoyment. Whole and natural foods are one of the simplest answers to how to lower cholesterol naturally, and combining beneficial and compound rich herbs and spices with low fat protein options and other cholesterol lowering foods like sides and greens, there are almost countless ways to lower lipids while doing nothing more than enjoying delicious food.
We have compiled a cherry picked list of some of the best recipes to lower cholesterol that break outside the oatmeal mold and expand on taste enhancement as well as harnessing the power of nature to benefit the body from the inside out. Our low cholesterol recipes are not boring and are not limited, even including previously taboo foods like shrimp and eggs! But do not worry, our top ten recipe picks are still a great part of a low fat low cholesterol diet, even though they might not look like it on the surface!
1. Beef Fajitas: Yes, we said beef. Let the rejoicing begin! Hearthealthyonline.com lists beef fajitas on its list of low cholesterol recipes. Flank steak is marinated with cholesterol reducing raw garlic, cilantro, cumin, Spanish onion, red pepper, balsamic vinegar, omega rich olive oil and lime juice for one to two hours. The steak only is broiled for about eight minutes, and then the vegetables are added for an additional ten and all is cooked together. Cut the steak super thin into strips after resting. The mix is served on flour tortillas (whole wheat works too!) and doled out with pico de gallo.
2. Taco Salad: Another pick from Hearthealthyonline.com is taco salad, yet another beef based recipe, will the madness end? It may sound insane, but piling fresh cut veggies like tomatoes and lettuce onto a whole wheat taco bowl topped with seasoned lean ground beef and low fat cheese is actually a pretty heart healthy dish. Want to really make a taco salad a stand out among recipes to lower cholesterol? Try using grass fed beef, which Men’s Health points out has a far superior Omega-3 to Omega-6 ratio and therefore is a much better choice for people with high cholesterol, so much so that they have dubbed it a cholesterol fighting food.
3. Parmesan Potato Pancakes: Loads of flavor and healthy monounsaturated fats from an olive oil saute make this dish sinfully delightful without the guilt and with only 4 grams of cholesterol! Health.com details the recipe that consists of an egg white paired with two cups of leftover mashed potatoes mixed with chives and a breadcrumb and Parmesan cheese mix. The resulting concoction is sauteed until golden in olive oil and can be paired with a fresh salad.
4. Ginger Chocolate Chunk Ice Cream Sandwiches: Recipes to lower cholesterol do not have to mean skipping dessert, as Health.com indicates with this low cholesterol sweet treat. Light vanilla ice cream mixed with chopped crystallized ginger is sandwiched between pre bought chocolate wafer cookies. Ginger is a natural means to lower cholesterol, and it is even sweeter when paired with light and creamy ice cream!
5. Shrimp Ceviche: Care for some shrimp? While shrimp has gotten a bad rap as being one of the worst offenders among high cholesterol foods, The World’s Healthiest Foods points out that not only does shrimp contain cholesterol lowering compounds like beta-sisterol, it is also high in protein and low in saturated fat (an abundance of which is thought to impact cholesterol levels even more than ingesting the substance directly). The ceviche recipe from eatingwell.com entails fresh shrimp poached in kosher salt and water that is then chopped and tossed in citrus juices like orange, lemon and lime. Cholesterol fighting avocado, cilantro, cucumber and chiles are all tossed into the mix along with a touch of omega rich olive oil before the mixture is chilled for an hour.
6. Scrambled Eggs: Shocked to see eggs on a list of recipes to lower cholesterol? Well, don’t be! Men’s Health puts eggs on its list of cholesterol fighting foods, citing studies that even yolks included, eggs have been found to raise good cholesterol, not bad. To reduce saturated fat however, try soy milk as the cream addition, and season with LDL fighting spices like garlic. Remember, an egg or two but not more is sufficient!
7. Blackened Chicken: There are many low cholesterol chicken recipes to choose from, but the majority include the same cut – the boneless, skinless breast meat. This white meat selection contains less cholesterol than the dark meat parts, and the exclusion of the skin makes for a substantial fat reduction. Consider AllRecipes.com blackened chicken, which includes a rub of paprika, salt, pepper, cumin, onion powder, thyme and cayenne pepper. The seasonings are applied to chicken breasts rubbed with heart healthy olive oil before the breasts are seared in a piping hot cast iron skillet, and then finished in the oven.
8. Chicken Rotini Salad with Rosemary: American Heart Association lists this flavorful chicken and pasta dish that boasts big flavor but a practical bottom line. Rotini pasta (preferably whole wheat) are boiled until tender, and then combined with cubed and cooked boneless skinless chicken breast, chopped artichoke hearts, red wine vinegar, olive oil, fresh rosemary, a cup of baby spinach and a heaping helping of halved grape tomatoes and black olives. In terms of tasty recipes to lower cholesterol, few compare to this healthful pick.
9. Asian Asparagus Spears: Asparagus may be best known for its unique effects on urine, but it is rapidly becoming a popular side dish and appetizer due to its unique flavor. Chilled Asian asparagus can also be a tasty selection among recipes to lower cholesterol. Heart.org lists the recipe, which includes asparagus flash boiled in a skillet and then cooled promptly to slow cooking. It is then tossed with a big of honey, heart healthy (and preferably sterol fortified) orange juice, sesame seeds, soy sauce, minced garlic cloves, red pepper flakes, green onion and white vinegar.
10. Lemon Green Beans with Parsley and Almonds: Make sure that almonds made their way into several recipes to lower cholesterol. And, there is good reason for that as the sweet nuts have been attributed to lowering LDL levels and providing an immense amount of nutrition. Steamed fresh green beans are paired with fresh parsley, lemon zest, lemon juice, pepper and dry roasted almonds for unique flavor and an unparalleled side dish as part of a cholesterol diet.