More than 20% of Americans suffer from high cholesterol level. Hence, this explains why stroke or some other types of cardiovascular diseases are some of the top killers in the world! If you want to reduce the risk of suffering from this same condition, you need to focus on switching your diet. In general, diets rich in whole grains, vegetable oils, nuts, and omega 3 fatty acids are good for the heart.
Recipes that are good for the heart should not be bland. Need proof? These 7 recipes are worth a try!
Curried Quinoa with Almonds and Spinach
Quinoa is one of the power foods to emerge in recent years. It is lauded by health enthusiasts for its amazing health benefits. But when it comes to your heart, Quinoa is a good source of omega 3 fatty acids. In comparison to other types of whole grains and cereals, it is a better source of monounsaturated fat. Therefore, you can get a healthier boost for your cholesterol level when you incorporate quinoa into your diet.
Curried quinoa is one easy recipe you can try to utilize the amazing healing properties of the grain. It will require you to boil quinoa mixture on a pan using medium low heat. Add curry spices and a few other ingredients like shaved almonds and spinach to top the recipe off.
There are several other recipes to try out with quinoa and this is just one of them! But if you’re not a fan of quinoa, don’t worry there are a few other heart-healthy recipes you can try!
Roasted Vegetables with Garlic Dressing
If you love vegetables, listen up! You can roast some vegetables up and you can enjoy them while also lowering your blood cholesterol level. It should not just be any vegetables – make sure you choose the ones that are equipped with beneficial properties to boost your heart. The best vegetables to roast for this recipe are carrots, spinach, and beets. You can also roast a few nuts of your choice to boost the benefits to your heart.
You can also roast garlic and then use the puree to create the dressing for the roasted vegetable salad. It provides another layer of richness to the flavor. In addition, garlic is known to be beneficial to your heart and cardiovascular system as well. Research has shown that garlic or garlic extracts can significantly reduce blood pressure and is also effective as a natural prevention method against atherosclerosis or hardening of the arteries (which poses a great ris for stroke).
Don’t love vegetables or garlic? This recipe might just be for you…
Almond Crusted Chicken Strips
Chicken is a universally loved type of meat. In addition, it is also easily accessible in most households so it should be easy for you to follow this recipe. If you’re craving fried chicken, which should be minimized if you want to lower blood cholesterol levels, try this healthy alternative instead.
Instead of using the usual bread mixture to coat your crispy fried chicken, you can mince almonds and use it as a coating for your chicken. Almonds are known to be excellent ingredients to boost the heart condition. To be specific, almonds can lower the LDL levels in your cardiovascular system, which is a type of bad cholesterol. When breading the chicken, make sure to use only the egg whites and set aside the yolk. This will contribute to lowering the cholesterol level in this recipe.
Does this recipe get you excited? Here is another hearty but healthy recipe that you’ll find yourself wanting to make all the time…
The lentil soup is a heart-warming soup that is great to keep you cozy during those cold nights. But good for the heart too? That’s a bonus! Lentils are rich in fiber and protein, but when you add in the vegetables (carrots, celery and shallots) and other whole grains into the mix, it doubles up the health benefits of this soup for your heart!
This recipe starts by sautéing the vegetables in a pan and then bringing it into a boil. Once the lentils are cooked, it is seasoned until ready to eat. It’s that easy! You can simply leave the ingredients while they are cooking on the stove top! And yet, the simplicity in preparation belies the health benefits it can offer for your heart.
If you loved this soup but is looking for another equally healthy recipe with fish, you need to try the honey mustard salmon in shaved brussels sprouts salad.
Honey Mustard Salmon in Shaved Brussels Sprouts Salad
Salmon is one of the best sources of omega 3 fatty acids. If you are looking for a seafood ingredient to lower your cholesterol, then this is the best one for you! But aside from the omega 3 fatty acids found in salmon, you can further enhance the benefits to your heart by combining it with brussel sprouts, which is a good source of soluble fibers.
Start off by seasoning your salmon fillet with salt and pepper. Then, squeeze in lemon juice and rub mustard and honey mixture to the salmon. Put the salmon into a broiler and leave it there for at least 5 minutes or until lightly brown. Meanwhile, mix the brussel sprouts with rice wine vinegar and honey to create a salad that will serve as bed for your salmon fillet. Aside from being good for your heart, this dish will take only a few minutes to prepare. It’s a great idea to serve for dinner or lunch when you have a little time to prepare! If you want to try out a breakfast recipe, this next one is a must-try…
Apple and Chicken Egg White Omelette
Need to freshen up your breakfast options at home? You and your kids will love this dish because it is not only pleasing to the palate, but it is also beneficial for lowering your cholesterol level. This is especially recommended if you are one who is into hearty breakfast meals.
It starts with the omelette, which should be made with purely whites from the egg – the cholesterol in an egg is found in the yolk! Aside from losing the source of cholesterol when making the omelette, you can add in healthy ingredients into the mixture such as apple, nuts, and collard greens (used as an alternative to cheese). Use coconut oil as an alternative to olive oil too. While olive oil is healthy, coconut oil has higher concentration of saturated fat.
If you prepare this dish to yourself or your entire family, there is no doubt that it will become a favorite! Onto the dessert, you will be surprised that this one is actually good for you….
Dark Chocolate Brown Rice Pudding
This recipe is the ultimate proof that recipes that are good for your heart can titillate your taste buds too! I bet you’ve enjoyed a pudding or two in your life and thought they’re bad for you. Wrong! You can switch to using a brown rice instead of regular cake flour for your pudding. Mix the brown rice with almond milk (which combines two types of ingredients that are good for the heart – monounsaturated fats and whole grains) to create the base for the pudding.
You need to sweeten this recipe with either sugar or maple syrup. These sweetening ingredients are not good for your heart, though; therefore, you need to be cautious about its use so you won’t be counterproductive to your aim at maintaining your cholesterol levels to a healthy level. It is completely okay to indulge – it’s hard not to love this pudding – but it is even more important to keep your heart healthy!
What is your recommended recipe to lower cholesterol? Have you tried any of the recipes above?