15 Easy Cholesterol-Friendly Recipes To Lower Your Risk Of Heart Disease
If you're trying to lower cholesterol levels, you'll b glad to know that these recipes all contain ingredients that have been proven to help lower it.
Everyone knows that high cholesterol levels increases your odds of getting heart disease. When there's too much cholesterol in your blood, your arteries run the risk of getting so clogged up that it slows down or, worse, blocks blood flow to your heart. And while there are some risk factors for heart disease that we have no control over, such as family history and age, cholesterol is definitely something we have power over.
A key way to maintain healthy levels of cholesterol and reduce your risk of heart disease or stroke is by watching what you eat. Start with these deliciously healthy and simple recipes that all contain ingredients proven to help fight bad cholesterol:
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Power Ingredients: Avocado and Tuna
Avocados are incredibly rich in heart-healthy fibre and monounsaturated fats, nutrients that help boost "good" cholesterol and lower the "bad", while tuna is an excellent source of omega-3 fatty acids. A US study found that adults who consumed broiled or baked fish like tuna experienced 27 per cent lower risk of getting a stroke.
This quick and easy salad combo makes for a healthy light lunch or breakfast — serve it directly in the avocado peels for convenience.
Get the recipe here, and watch the video guide below to see how it's made:
Power Ingredients: Tea and Baby Pak Choy
Tea contains antioxidants that can help fight cholesterol levels. In fact, according to research done by the USDA, black tea could actually help reduce blood lipids.
Dark-coloured vegetables too contain plenty of antioxidants and have properties that can help reduce "bad" cholesterol.
Get the recipe here.
Power Ingredients: Salmon and Brown Rice
There's just no stopping omega-3 fatty acids and what it can do for your body. Salmon is said to help increase the levels of "good" cholesterols and lower blood fat. In fact, the American Heart Association has says that eating fatty fish like salmon, tuna and sardines twice a week can help.
Brown rice on the other hand is a good substitute for when you're craving carbs because it helps to keep you full without rapidly increasing blood sugar levels.
Get the recipe here.
READ MORE: 27 Easy Ways You've Never Thought To Cook Salmon
Power Ingredients: Extra Virgin Olive Oil and Garlic
A staple of the popular Mediterranean diet, extra virgin olive oil contains about 73 per cent monounsaturated fat and many studies like this one have said it helps reduce blood pressure and hardening of the arteries. It's also packed with powerful antioxidants that protect your body against free radicals.
Meanwhile, a healthy serving of garlic can help improve cholesterol levels too as it's packed with active compounds.
Get the recipe here.
Power Ingredients: Salmon & Quinoa
This recipe, created by MasterChef Asia finalist Chef Lennard Yeong for the Singapore Heart Foundation, is packed with healthy fats that can help fight unhealthy cholesterol levels. Swap rice for quinoa as the latter contains 25 per cent more fibre, making it great for people with high blood lipids.
Get the recipe here.
Power Ingredients: Spelt Pasta and Walnuts
Spelt pasta is naturally cholesterol free as it's plant-based. It's also high in fibre content and helps control blood sugar levels.
Walnuts on the other hand are great for your heart. Be sure to portion out your nuts so you don't over eat.
Get the recipe here.
READ MORE: The Best Nuts To Eat For Weight Loss
Power Ingredient: Oats
Oats contain a substance known as beta-glucan that could help absorb "cholesterol" and help your body expel it naturally.
Besides, this recipe is also sugar-free and perfect for diabetics.
Get the recipe here.
Power Ingredient: Oats and Fresh Fruit
This nutritious bowl contains oats, fresh berries and apples that have antioxidants to help fight cholesterol. The best part is that making it is so easy and it's a great dish to help kick start your metabolism in the morning.
Get the recipe here.
Power Ingredient: Sardines
Perfect for a barbecue, these fresh sardines get a lovely flavour from the thyme. Sardines are high in omega-3 fatty acids to lower "bad" cholesterol levels and help keep you full with protein.
Get the recipe here.
Power Ingredient: Tuna and White Bean
Beans are perfect for lowering "bad" cholesterol because they absorb them so you can naturally dispose them. Beans are also high in soluble fibre so you feel full for longer and won't been like snacking as much.
Tuna on the other hand is high in omega-3 fatty acids that's great for your heart and skin.
Get the recipe here.
Power Ingredients: Broccoli, Quinoa and Orange
This delicious Quinoa Salad With Broccoli And Orange makes healthy eating easy. Quinoa is a whole grain that doesn't contain cholesterol to keep lipid levels healthy.
Oranges and other citrus fruits are rich in pectin that lowers "bad" cholesterol levels.
Get the recipe here.
ower Ingredients: Snapper and Black Beans
Fish in general contains relatively low levels of cholesterol and is high in protein so your body feels full for longer.
Get the recipe here.
Power Ingredient: Lentils
Lentils are a type of legume, which are widely known to be an excellent source of soluble fibre and are linked to up to five per cent lower cholesterol levels. Plus, they take a while to digest which keeps you feeling fuller for a longer time, so they're great for weight loss diets too.
Get the recipe here.
Power Ingredient: Kale
Want to reduce cholesterol levels even more? Use chicken breast or substitute chicken entirely with fish. Kale is high in antioxidants and minerals so keep body happy and healthy.
Get the recipe here.
Power Ingredients: Mixed Berries
For something light and refreshing, consider this not-too-sweet granita also created by Chef Lennard Yeong, MasterChef Asia finalist. It features a berry puree made up of blueberries, raspberries and strawberries, which can help inhibit the buildup of LDL cholesterol.
Get the recipe here.
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