5 Simple Recipes that Lower Cholesterol

Let's face it. Life can get busy sometimes. So busy, that cooking and eating healthy can be an afterthought and even a difficulty for some of us. 

Whether it's a long workday/workweek, kids to take care of, or a generally crammed schedule, being able to take the time and effort to cook meals can seem like another tiring task. It always feels easier to just throw a pizza in the oven, eat some leftover takeout from the night before, or order some fast food. However, repeatedly doing this over time can lead to some pretty negative health effects. 

Remember, cholesterol levels are affected by your eating habits, and your diet. While there are many ways you can lower your cholesterol with food, bad eating habits and unhealthy foods will raise your levels, increasing the risk of heart disease.

This can be easily prevented by implementing some small habit changes over time, including cooking at home. You may be asking yourself, "who has the time to cook meals that will lower my cholesterol levels? They must take a long time to prepare". This, in fact, is not true! There are many recipes that incorporate heart-healthy foods and ingredients that have been proven to lower your cholesterol.

No need to worry about spending too much time in the kitchen just to eat healthy. We've chosen five simple, tasty recipes that you can easily prepare that will help you lower your cholesterol.

 

1. Oatmeal with Fresh Blueberries (or any fruit of your choice)

 

A low cholesterol food list is rich in soluble fiber. Soluble fiber helps in lowering your bad LDL cholesterol levels by "grabbing" cholesterol in your gut before it reaches your bloodstream. One way to incorporate soluble fiber into your day is to have a bowl of oatmeal for breakfast.

This delicious oatmeal recipe is quick to make and will energize you for the day ahead. It is healthy, fulfilling, and a good soluble fiber source to help you lower cholesterol levels.

Prep time: 5 minutes

Cooking time: 10 minutes

Serves: 2 people

Ingredients that you'll need:

• 1 1/3 cup of water

• 1/4 tsp cinnamon

• 2 tsp honey

• 2/3 cup oatmeal

• 1/3 cup of fresh blueberries (or any other fruit of your choice)

• 1/2 tsp orange zest, grated

• 1/2 cup skim or almond milk

• A pinch of salt (if desired)

• 1 scoop of Cerabeta (helps to naturally lower your cholesterol levels!)

Instructions:

• Bring the water to a boil in a pot/saucepan, then stir in the salt, cinnamon, honey, and oatmeal.

• Reduce heat to a simmer and cook uncovered for 5 minutes.

• Next, add the orange zest and milk (and Cerabeta if you'd like), then simmer for five more minutes or until the oatmeal is thick and creamy.

• Finally, cover the oatmeal and let cool for five minutes. Serve topped with fresh blueberries or a fruit of your choice.

 

2. Apple-Cinnamon Granola

 

This snack is another great source of soluble fiber, along with other nutritious, tasty ingredients that will help lower cholesterol. The oats and omega-3 fatty acids from walnuts make this granola a powerhouse for heart health. You can top it with yogurt or enjoy it on its' own!

While this recipe does take longer to make, it lasts up to one week in an airtight container for a quick and easy snack. It is definitely worth the baking time! Plus, to add an extra cholesterol-lowering boost to this recipe, add a scoop (or two) of Cerabeta. Cerabeta can be easily added to any recipe or meal, since it has a neutral taste and fine texture. 

Servings: 6 cups (1/2 cup serving)

Ingredients that you'll need:

• 1/3 cup oat bran

• 1/3 cup finely chopped walnuts

• 2 tsp ground cinnamon

• 1/4 tsp ground cardamom (optional)

• 2 tsp butter

• 1/3 cup applesauce

• 2 tbsp brown sugar

• Cooking spray

• 1 cup chopped dried apple

Instructions:

• Preheat oven to 250 degrees Fahrenheit.

• Combine the first 6 ingredients in a large bowl. Stir well to combine.

• Melt 2 tbsp of butter in a medium saucepan over medium heat. Add 1/3 cup applesauce, honey, and brown sugar to the pan, and bring to a boil Cook for 1 minute, stirring frequently.

• Pour applesauce mixture over the oat mixture, stirring to coat. Spread mixture in an even layer on a pan coated with cooking spray. Bake for 1.5 hrs, stirring every 30 minutes. Allow to cool completely.

• Stir in chopped apple.

 

3. Penne with Chicken and Asparagus

 

Who doesn't love pasta? The simplicity, variety, and overall great taste of pasta make it a perfect meal for any occasion. Lowering cholesterol doesn't mean removing pasta out of your diet either! This dish is a light but super-tasty pasta meal, with fresh asparagus cooked in broth with sauteed garlic and seasoned chicken.

Prep time: 15 minutes

Cooking time: 20 minutes

Servings: 4

Ingredients that you'll need:

• ½ (16oz) package of penne 

• 2 tbsp and 1 ½ tsp olive oil, divided 

• 1 skinless, boneless chicken breast halves – cut into cubes 

• Salt and pepper to taste 

• Garlic powder to taste 

• ¼ cup and 1 tbsp low-sodium chicken broth 

• ½ bunch slender asparagus spears, trimmed, cut on diagonal into 1-inch pieces 

• ½ clove garlic, thinly sliced 

• 1 tbsp and 1 ¾ tsp parmesan cheese 

Instructions: 

• Bring a large pot of lightly salted water to a boil. Add the pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside. 

• Warm 3 tbsp of olive oil in a large skillet over medium-high heat. Stir in the chicken, and season with salt, pepper, and garlic powder. Cook until the chicken is cooked through and browned, about 5 minutes. Remove chicken to paper towels. 

• Pour chicken broth into the skillet. Then stir in asparagus, garlic, and a pinch more garlic powder, salt, and pepper. Cover, and steam until the asparagus is just tender, about 5 to 10 minutes. Return chicken to the skillet, and warm through. 

• Stir chicken mixture into the pasta and mix well. Let it sit about 5 minutes. Drizzle with 2 tbsp olive oil, stir again, then sprinkle with parmesan cheese. 

 

4. Balsamic-Roasted Brussels Sprouts

 

By choosing a tasty, well prepared meal/side dish with vegetables, you’re hitting multiple cholesterol lowering goals at once, like getting more soluble fiber and eating healthier fats for your heart.  

Prep time: 5 minutes 

Cooking time: 25 minutes 

Servings: 4 

Ingredients that you’ll need: 

• 1 ½ pounds Brussels Sprouts, trimmed and cut in half through the core 

• 4 ounces of pancetta, ¼ inch, diced 

• ¼ cup of good olive oil 

• Kosher salt and freshly ground black pepper 

• 1 tbsp balsamic vinegar (thicker viscosity preferred) 

Instructions: 

• Preheat oven to 400 degrees. 

• Place the brussels sprouts on a sheet pan, including some of the loose leaves (these get crispy when toasted). Add the pancetta, olive oil, 1 ½ tsp salt, ½ tsp pepper, and toss with your hands. Spread out in a single layer across the pan. 

• Roast for 20 to 30 minutes or until the brussels sprouts are tender, nicely browned, and the pancetta is cooked. Toss once during roasting. 

• Remove from oven and drizzle immediately with the balsamic vinegar and toss again. Add seasoning to taste and serve hot. 

 

 

5. Oven-Baked Salmon

 

 

Salmon is one of the heart-healthy foods that contain omega-3 fatty acids. It is also a nutrient-dense food that can help raise good (HDL) cholesterol levels. Plus, it’s tasty and can be cooked in many ways! 

While this recipe is only for the salmon, feel free to add a healthy salad, or side like sweet potatoes, squash, or baked vegetables to pair nicely with this dish. 

Prep time: 5 

Cooking time: 15 minutes 

Servings: 4 pieces of salmon 

Ingredients that you’ll need: 

• 12oz salmon fillet, cut into 4 pieces 

• Coarse-grained salt 

• Freshly ground black pepper 

Instructions: 

• Preheat the oven to 450 degrees Fahrenheit. 

• Season the salmon with salt and pepper. Place salmon, skin side down (if your fillet has skin) on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. 

• Bake until the salmon is cooked through, about 12 to 15 minutes. 

• Serve while hot with a side dish of your chose (we listed our recommendations above!). 

 

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We know that sometimes, cooking can be very time-consuming. However, preparing and eating healthy foods that help you lower your cholesterol doesn't have to be difficult! There are plenty of recipes online, along with the ones we've listed here that are time-friendly, heart-healthy, and most importantly, tasty.

What are your favourite recipes that contain ingredients that lower your cholesterol? Let us know in the comments section.