Many people suffer from bad cholesterol, a condition that can cause the arteries to become clogged, increasing the risk of cardiovascular diseases by causing the oxygen transported by the blood not to circulate freely through our body. It is essential to modify eating habits for healthier and lower-fat ones that will help us reduce the presence of this protein and keep its levels under control.
Healthy eating is responsible for managing the two types of cholesterol in the body: it increases the presence of the bad cholesterol (known as HDL), thus fighting the bad (LDL), which is the one that can put our health at risk. In this FastlyHealarticle, we will give you five recipes to reduce cholesterol that are easy to make and very healthy.
Table of Contents
Salmon Orange
Among the foods to lower cholesterol, those rich in Omega 3 and Omega 6 fatty acids stand out since they help dilate the blood vessels and allow the blood to circulate more quickly through the arteries. In addition, they also reduce triglycerides, something very positive to be able to treat high cholesterol. Remember that our body does not produce these nutrients naturally, so the only way to benefit from their properties is to introduce them through food.
On the other hand, citrus fruits are also perfect products for cholesterol since it has a significant effect on reducing the accumulated fat in the body. For this reason, below, we are going to give you a recipe to lower cholesterol: salmon with orange (Omega 3 + citrus).
Ingredients (for two people):
- Four salmon fillets
- Two oranges
- One onion
- One clove garlic
- Olive oil
- Salt and pepper
- Almonds (optional)
We will first chop the garlic and onion and then fry them in a pan with olive oil. While they are cooking, chop the almonds with the help of a mortar and, when they are ready, add them to the pan where you are making the sauce.
Next, you will have to cut the oranges in half and squeeze their juice; then, pour the liquid into the saucepan over low heat and bring it to a boil. Set aside the sauce that we have prepared and pour it into the bowl of the blender because, to avoid lumps, we will grind all the food, achieving a much creamier result.
The last step is to cook the salmon fillets. To do this, you will only have to add a drizzle of olive oil and add the salmon when it is hot. Turn it over and over so that they brown on both sides and, when ready, add the sauce that we have prepared. Let everything cook together for about five more minutes, and voila!
Soy burgers
The following good recipe for cholesterol that we will show you contains soy as the main ingredient. Keep in mind that this vegetable protein manages to prevent clumps from forming in the arteries and, therefore, prevents bad cholesterol from forming. It is rich in isoflavones and oils that are also very good for improving heart health, making it an optimal ingredient to treat this condition.
Ingredients (for six burgers):
- 100 grams of fine-textured soybeans
- 4 tablespoons of flour
- 1/4 onion
- 1/4 of red pepper
- 1 clove garlic
- Olive oil
- Salt and pepper
The first thing we will do is put the soybeans in a deep container and add hot water; in this way, we will get it to hydrate and acquire the texture we are looking for in our recipe. Meanwhile, we will mince the garlic, onion, and pepper.
When the soy is ready, we will press the dough to remove the excess water. Then, we will mix it with four tablespoons of flour and add the vegetables that we have previously chopped. We knead to integrate all the ingredients and achieve a homogeneous and unified dough.
Next, we have to give our soy burgers the shape we want and then cook them in the pan with a drizzle of olive oil. As simple as that!
Hummus or chickpea cream
To lower cholesterol, it is also advisable to increase the consumption of legumes since this ingredient also prevents the walls from being blocked and, therefore, prevents the arteries from being affected. In addition, they are rich in lectins, a type of protein indicated to transport fat through the blood, thus helping to metabolize fats and preventing them from being stored in the body.
You can take them as you prefer but always keep in mind that the ingredients you include in your recipes are not harmful to your condition (for example, no lentil with chorizo). At FastlyHealwe discover the foods that are bad for cholesterol so that you know which ones you should avoid in your day-to-day life. The recipe that we propose below is that of hummus, a very healthy and perfect dish for your situation.
Ingredients:
- One pot of cooked chickpeas
- Two tablespoons tahini (sesame seed paste)
- 1 lemon
- Olive oil
- Comino
- Shall
- Sweet paprika (optional)
First, we will have to wash the chickpeas well to extract the remains of the skin that they may contain and the preservatives. When they are clean, we will have to place them in a suitable container for the mixer and add the rest of the ingredients; later, you will have to mash them.
If you see that the final result has been very thick, you can add a splash of olive oil to make it lighter. But do not overdo it because the result should be a loose paste without any liquid. Add a little sweet paprika on top and eat as a final touch!
Eggplant stuffed with tuna.
Vegetables are also suitable for reducing cholesterol, and among them, aubergines are a very healthy alternative since they contain flavonoids, a component that lowers cholesterol levels in the blood.
In addition, we have previously indicated how positive foods rich in Omega 3 are, and tuna is one of them, so combining eggplant and tuna in the same recipe is a perfect option for cholesterol.
Ingredients:
- 2 large aubergines
- 1 onion
- Three cans of tuna
- Grated cheese 0%
- Salt and pepper
We start with this recipe by washing the aubergines and dividing them in half, from top to bottom; Sprinkle a little salt on top so that when we put them in the oven, they sweat and remove all the water. Remove the meat that is inside and then reserve.
Next, we are going to prepare the filling for this recipe. The first thing is to chop the onion and put it in a pan that contains a drizzle of hot oil. Meanwhile, we will take advantage of the meat of the eggplant and cut it into small cubes, season and add it to the fire with the onion. We will also have to add the canned tuna to the sauce and stir to integrate all the flavors.
Preheat the oven to 180ºC. Remove the sauce from the pan and fill the inside of the aubergines with this preparation. Sprinkle some grated cheese on top and place it on an oven-safe tray. Let them cook for about 15 minutes, and remove them when you see that they are golden brown. Bon Appetite!
Oat milk
Another of the best foods to lower cholesterol is oats. This cereal is an excellent source of fiber and allows the intestine not to absorb cholesterol as it improves intestinal transit and eliminates toxins and fats more efficiently. There are many ways to take this cereal, although, as it is a carbohydrate, it is most recommended that you take it during the first hours of the day.
If you don’t like eating cereals very much, a perfect way to include this cereal in your daily life is by learning how to make oat milk quickly and healthily.
Ingredients:
- 1 liter of water
- 150 grams of oat flakes
- A little bit of salt
- Vanilla essence (optional)
Indeed, you have been surprised to see the salt in a sweet recipe like the one we will discover. It would help if you did not stop adding a pinch of salt because it increases the flavor of the oats and, therefore, makes the result much tastier. We will have to put the oat flakes in a bowl and cover them with water; let them soak overnight.
The following day, we will have to strain the water and keep only the flakes. We add them to a container and pass them through the blender to create a homogeneous paste with this cereal. Next, we will add the liter of water, a little salt, and the essence you want, and we will have to beat everything for about 2 minutes.
You’ll need to let everything sit for an hour or so when it’s ready. Then strain the liquid to remove any clumps that may have remained. The water will have already turned into oat milk, so you will have to keep it in the refrigerator to increase its conservation. And that’s it!
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to the five recipes to reduce cholesterol , we recommend that you enter our category of Blood, heart and circulation .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.