High cholesterol can have serious and long-term effects on your health if left unattended. Improving your diet is one of the most effective ways to lower your cholesterol and keep it at a healthy level. Try these recipes that are known for their ability to lower cholesterol.
1. Cinnamon Porridge with Bananas and Berries
Are you looking for a healthier way to start your day? It's hard to think of any breakfast more nutritious than one made of fresh fruit and energy-boosting oats. Oats contain soluble fibre, which reduces your low-density lipoprotein, or the "bad" cholesterol.
- 100g porridge oats
- 1/2 tsp. cinnamon, plus extra to serve
- 4 tsp. demerara sugar
- 450ml skimmed milk
- 3 banana, sliced
- 400g punnet strawberries, hulled and halved
- 150g pot fat-free natural yoghurt
Mix the cinnamon, milk, sugar, oats and half of the sliced bananas in a medium saucepan. Bring to a boil, stirring frequently. Lower the heat and cook for about 4-5 minutes, stirring the entire time. Remove from the heat and divide the contents between four bowls. Top with the remaining bananas, strawberries and a spoonful of yoghurt. Sprinkle with cinnamon, if preferred.
2. Quinoa Salad with Garlic Bread
Quinoa is packed with protein and is very tasty and filling. It will help reduce cholesterol levels and is easy and quick to prepare for lunch or dinner. The side of garlic bread tops off this delicious salad.
- 100g quinoa boiled with 3/4 cup water
- 30g flaked almonds
- 60g dried apricots finely chopped
- 100g pomegranate seeds
- 1/2 yellow pepper finely chopped
- 1/2 orange, juiced and zested
- 1/2 tsp. white wine vinegar
- Twist of ground black pepper
- 20g butter
- 1 clove garlic crushed
- 2 thickly sliced crusty wholemeal bread
- Fresh corriander or thyme to garnish
Begin by cooking the quinoa following the packet instructions. Set aside to cool. Pour apricots, pomegranate, pepper and flaked almonds into a large mixing bowl. Once the quinoa is cooled, combine and mix thoroughly. Stir in the orange juice and zest with the vinegar and black pepper. Toss to combine completely. Rub two slices of bread with garlic and toast until brown. Spread with butter and serve with salad.
3. Chicken Casserole
Heart UK recommends this mouthwatering chicken casserole dish for anyone trying to lower their cholesterol without giving up tasty meals. It's low in fats, sugar, salt and saturates. Just make sure to remove all of the skin from the chicken along with visible fat to ensure your meal is low in fat.
- 1kg chicken pieces
- 1 large onion, diced
- 6 garlic cloves
- 1 Tbsp. cooking oil
- 1 400g can chopped tomatoes
- 1/2 tsp. dried tarragon (or 3-4 fresh sprigs)
- 75ml red wine vinegar
- 75ml white wine vinegar
- 150ml chicken stock pepper to season
Preheat oven to 150°C. Skin the chicken pieces and cut off any signs of fat. In a large pan or casserole dish, cook the onion and whole cloves in the oil without colour for 5 minutes. Add the tarragon, chicken stock, vinegars and canned tomatoes. Bring to a simmer. Then, pour in the chicken pieces and cook with the sauce for another 5 minutes. Transfer to a casserole dish, cover and place in the preheated oven for 50 minutes. Serve with slices of whole-grain bread and green beans.
At Gracewell care homes, our chefs prepare healthy meals for residents. We're dedicated to ensuring they have access to nutritious and tasty food on a daily basis to maintain their overall well-being. To learn more about how we can help, contact us today.