There are multiple perfect meals to lower cholesterol which you should definitely try. This post will introduce 3 recipes with ingredients that help lower harmful low-density lipoprotein (LDL) cholesterol.
Red meats provide several LDL cholesterol which are bad for people who have issues with cholesterol levels. Instead, in these recipes we will focus on fatty fish and chicken. These proteins are great substitutes for red meats because of their nutrients.
1. Roasted Salmon And Vegetables
Source: EatingWell
In the first one in this list of meals to lower cholesterol, the main ingredients are salmon and tomatoes. Plus, the spices are also very simple. It’s so easy to make and tastes amazing. Salmon is probably one of the most popular fatty fish therefore it’s hard to mess up this recipe.
Ingredients:
- 340 grams cherry tomatoes (halved)
- 500 grams salmon fillet
- 50 grams olives (quartered)
- 2 tablespoons olive oil
- 4 teaspoons minced garlic
- 1 tablespoon fresh thyme (chopped)
- ½ teaspoons salt
- ½ teaspoons ground black pepper
Instructions:
- Preheat oven over 210 degrees C
- Mix 1 tablespoon of olive oil, tomatoes with garlic, thyme, ¼ tsp salt and ¼ tsp pepper in a bowl.
- Brush the remaining olive oil on the salmon. Sprinkle salt and pepper on top and give it a nice massage.
- Put tomatoes on one side and salmon on the other side of a tray.
- Bake for 12 to 15 minutes until tomatoes and salmon are cooked.
- Place on plates and serve.
2. Steamed Catfish With Vegetables
Source: Eat Smarter
Catfish is actually not a fatty fish. However, it’s effective to reduce bad cholesterol as well as other fatty fish. Steaming is probably one of the healthiest ways to cook because it does not require any oil. It’s easy, tasty and takes you under 25 minutes.
Ingredients:
- 100 grams catfish fillet
- 1 shallot (peeled and finely chopped)
- 1 fennel bulb (cut into matchsticks)
- 1 carrot (or 3 baby carrots, cut into matchsticks)
- 3 tablespoons vegetable broth
- 2 stalks parsley (chopped)
- ½ lime (juiced)
- ½ teaspoon salt
- ½ teaspoon ground black pepper
Instructions:
- Use a non-stick pan and add the broth, wait until heated.
- Add all vegetables and cook for about 3 minutes. Use salt and pepper to season.
- Put the catfish into the pan. Turn the heat over low, close the lid and cook for 8 to 10 minutes. Season with salt and pepper.
- Place vegetables as the base and put the catfish on top. Serve with some parsley on top.
3. Chicken And Broccoli Stir-Fry
Source: Cooked And Loved
It is a great combination and extremely healthy. Moreover, this recipe is also budget-friendly. With some tamari sauce, it gives more Asian flavors to the dish.
Ingredients:
- 2 chicken breasts (diced)
- 1 broccoli head (cut into half florets)
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 2 tablespoons tamari sauce
- 1 tablespoon melted butter
- 2 tablespoons olive oil
- 2 teaspoons sesame oil
- ½ teaspoon salt
- ½ teaspoon pepper
Instructions:
- On a pan over medium-high heat, put a tbsp of olive oil. Stir-fry broccoli in 2 – 3 minutes with a lid. When it’s cooked, remove to a plate.
- Use the same pan and add the rest of the olive oil. Add chicken and cook for 3 minutes on each side. When it’s cooked, remove to a plate.
- Make the sauce by adding butter, garlic, ginger and tamari sauce. Cook for 1 minute.
- Plate everything on a plate then serve.
You should definitely try these meals to lower cholesterol because you are going to love it. For more recipes, click here.
