Recipes That Help Lower Cholesterol
Lower your cholesterol with tasty, heart-smart ingredients. We've got 25 recipes that feature fresh fruits and veggies, healthy oils, and proteins that have been shown to reduce your cholesterol numbers.
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Salmon and Asparagus
Salmon is a premiere source of omega-3 fatty acids, a fat shown to have a positive effect on HDL (good) cholesterol. The body can't produce these healthy fats, so it's essential to include them in your diet. Try this salmon dish to get your omega-3s.
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Delicious avocados contain a good dose of heart-healthy monounsaturated and polyunsaturated fats. They also contain oleic acid, a monounsaturated fat that may help lower cholesterol. Get your avocado fix with these tasty nacho appetizers.
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Barley Tomato Slices
Barley is rich in soluble fiber, which helps prevent the cholesterol in the foods you eat from being absorbed into your bloodstream. Enjoy some barley in these Barley Tomato Slices, which use basic ingredients for a not-so-basic take on dinner.
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Whole grains, such as whole grain rice, have been shown to lower triglycerides. In addition, if you eat rice, breads, pastas, rolls, and cereals with 100 percent whole grain rice instead of refined flour, you can really help lower your cholesterol and heart disease risk. Get started with the brown rice in these delicious stuffed peppers.
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Dark Chocolate Dipped Apples
When flavonoid-rich dark chocolate is included in a healthy diet, it can reduce LDL (bad) cholesterol and even improve your blood pressure. Be careful not to overindulge, as chocolate still has not-so-good-for-you sugar, calories, and fat. Try this healthful recipe, featuring a taste of dark chocolate wrapped around sweet apples.
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Hot Pomegranate Toddy
Pomegranates are a seedy fruit that may lower cholesterol and improve blood flow to the heart, thanks to their antioxidants. Use pomegranate juice to make this alcoholic party drink.
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Citrus Trifle with Orange Custard
Studies suggest the nutrients in oranges and other citrus fruits help lower cholesterol and blood pressure. Oranges are also bursting with vitamin C and other antioxidants that help slow atherosclerosis. Start juicing your diet with the orange juice and citrus fruit sections found in these tasty trifles.
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Red Beans and Rice Burgers
The soluble fiber found in beans helps lower total cholesterol and LDL (bad) cholesterol as well as the risk of cardiovascular disease. Enjoy red kidney beans in these vegetarian burgers.
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Pears are high in beneficial plant flavonoids, and eating pears with their skin gives you an excellent source of soluble fiber to help lower your cholesterol. Enjoy fresh pears in this light salad with tangy onions.
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Chunky Apple-Sage Appetizer
Apples are a good source of soluble fiber and phytostanols -- both have been shown to reduce cholesterol. Chop three apples to make this super-flavorful apple-sage cracker topper.
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Gorgeous George Burger
According to Julia Zumpano, R.D., at the Cleveland Clinic, soy is a good source of omega-3 fatty acids and is an easy way to get fiber, which can lower your cholesterol. To reap the most cardiovascular benefit, substitute soy for animal products, so enjoy this soy burger instead of a beef burger.
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Kiwi Peach Cobbler
Eating kiwifruit may help lower your triglycerides, and it contains as much potassium as a banana -- a valuable nutrient for lowering your blood pressure. Unsure of how to add kiwifruit to your recipes? Try this Kiwi Peach Cobbler dessert.
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Cranberry-Raspberry Spinach Salad
Walnuts are an excellent source of omega-3 fatty acids (shown to lower cholesterol), and they provide a nice alternative for getting omega-3 when you don't care for fatty fish, such as salmon. In this dish, we tossed walnuts in this fruit-filled spinach salad.
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Berries have been shown to boost HDL (good) cholesterol and lower blood pressure. Berries are also bursting with beneficial antioxidants, vitamins, minerals, and fiber. You pick the berries in this dessert -- chose from raspberries, blackberries, and/or boysenberries.
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Garlic Chicken with Sweet Potatoes
The phytochemicals in garlic may lower cholesterol, and they're a simple addition to flavor any meal. Phytochemicals help protect against disease and have been shown to boost immunity. Get your daily fix of garlic with this delicious (and inexpensive) garlic chicken dinner.
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Baked Grapefruit Halves
Grapefruits contain flavonoids, which promote heart health by lowering cholesterol and relaxing and dilating arteries. Don't like grapefruits tart? This recipe for Baked Grapefruit Halves features a topping of sweet fruits and a touch of cinnamon and brown sugar.
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Blackened Chicken with Avocado Salsa
Add cholesterol-lowering vitamin E to your day with papayas, a bright yellow fruit that also contains magnesium and potassium, which have been shown to lower blood pressure. Eat half a papaya with a squirt of lime juice for breakfast, or chop up some papaya to make the zippy fresh salsa in this chicken dinner.
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Caramelized Onion Pizza
Onions contain phytochemicals, which are plant chemicals that may lower cholesterol. Need a change from sliced onions in your main dish? Try them as a pizza topper in these caramelized onion pizzas.
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Sicilian Tuna with Capers
Fatty fish, such as tuna, can help lower your cholesterol. Tuna contains omega-3 fatty acids, known to have a positive effect on your cholesterol. Several clinical trials have shown that omega-3 reduces the risk of a heart attack by 19-45 percent. Enjoy tuna for dinner in this Sicilian tuna recipe.
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Red, White, and Blue Parfaits
Blueberries get their rich color from phytochemicals, plant substances that contain cholesterol-lowering antioxidants. Enjoy layers of blueberries in this light fruit parfait.