5 Low-cholesterol Recipes that Truly Taste Delicious
Are you interested in quick weight loss? Do you want to bring down your cholesterol level and enjoy improved health? If you answered yes to either of those questions, you should keep reading. You will discover no less than five low-cholesterol recipes, destined to enchant your taste buds and help you lose weight at the same time. Enjoy your read and be sure to give each of these recipes a try.
- Cinnamon porridge with banana & berries
Here are the necessary ingredients: porridge oats (100 g), cinnamon (1/2 tsp.), sugar (4 tsp.), skimmed milk (450 ml), bananas (3), strawberries (400 g) and natural yogurt (150 g).
Begin by putting the porridge oats, cinnamon, sugar, milk, and half of the bananas (sliced) into a saucepan. Bring the mixture to a boil, then allow it to simmer for a couple of minutes. Pour the mixture into bowls, adding fresh bananas, strawberries, yogurt and cinnamon on top. Serve and enjoy!
- Salmon & brown rice
Here are the necessary ingredients: brown basmati rice (200 g), soya beans (200 g), salmon fillets (2), cucumber (1), spring onions (1 bunch), coriander (1 bunch), lime (1, zest + juice), red chili (1) and light soy sauce (4 tsp.).
Begin by cooking the rice according to package instructions. When done, mix it with the cooked soya beans. Bake the salmon in the oven and allow it to cool slightly. Mix the rice & beans with the cucumber, coriander, spring onions and salmon. Prepare a dressing for the salad from the lime zest and juice, soy sauce and chili. Pour the dressing over the salad, serve and enjoy!
- Vegetable curry
Here are the necessary ingredients: red Thai curry paste (1-2 tbsp.), low-sodium vegetable stock (500 ml), onions (2), eggplant (1), red lentil (75 g), coconut milk (200 ml), red/yellow peppers (2), frozen peas (140 g), baby spinach (100 g), brown basmati rice & mango chutney (to serve).
Begin by heating the curry paste in a little bit of stock. Once it is heated, add the chopped onions and cook them until they become soft. Add the diced eggplant and a little bit more stock, to prevent everything from sticking. After several minutes, add the red lentils, coconut milk and the remaining stock. When the lentils are tender, add the peppers. After another ten minutes, add the peas and baby spinach. Serve with brown basmati rice and mango chutney. Enjoy!
- Spaghetti with sardines
Here are the necessary ingredients: spaghetti (400 g), olive oil (1 tbsp.), garlic cloves (2), chili flakes (1 pinch), canned tomatoes (200 g), sardines in tomato sauce (200 g), black olives (100 g, pitted), capers (1 tbsp.) and parsley (1 handful).
Begin by cooking the spaghetti according to the package instructions. Cook the garlic in olive oil, adding the canned tomatoes, chili flakes and sardines into the pan. After a couple of minutes, add the black olives, capers and some of the parsley. Thicken the sauce with pasta water if necessary. Garnish the spaghetti with parsley, serve and enjoy!
- Garlic & herb bulgur wheat salad
Here are the necessary ingredients: salad – bulgur wheat (200 g), frozen peas (175 g); dressing – garlic oil (6 tbsp.), lemon (1, juiced), herbs (mint, chives, parsley – 1 handful). Note: the herbs should be roughly chopped.
Begin by cooking the bulgur wheat according to the package instructions. When the bulgur wheat is almost done, you can add the frozen peas. Allow them to cook for several minutes before draining and setting aside. Prepare the salad dressing by mixing the garlic oil with the freshly-squeezed lemon juice, salt and pepper. Add the herbs and pour the dressing over the bulgur & peas mixture. Serve and enjoy!
Studies confirm the benefits of low cholesterol and general health
According to a scientific article published by the Physicians Committee for Responsible Medicine (US), a high cholesterol level is one of the main factors associated with chronic heart disease. A change in diet is presented as one of the simplest methods of bringing down one’s cholesterol level. The article authors recommend reducing saturated fats and increasing plant-based foods (grains, beans, vegetables, and fruits).
A study published in the journal Biochimica et Biophysica Acta confirmed the link between the level of dietary cholesterol and the appearance of atherosclerosis ( a risk factor for chronic heart disease). The study authors recommend reducing the consumption of animal products, along with an increased consumption of grains, fruits and vegetables (similar to above).
Dietary fiber has been found to reduce bad cholesterol levels, as shown in a study published in The American Journal of Clinical Nutrition. Soluble fiber, such as that in oats, can bring down cholesterol levels and, thus, reduce the risk of chronic conditions such as coronary artery disease.
Final word
As you have seen, it is possible to bring down bad cholesterol levels by changing your diet. You can prepare plenty of delicious recipes in the comfort of your kitchen, including the ones presented above. If you still are not satisfied with the results, you can try weight loss supplements. Meratrim reviews an excellent weight loss supplement, which will help you get rid of excess weight and return to a healthy figure.
References:
http://muydelish.com/2016/05/cinnamon-porridge-oatmeal-with-banana-berries.html
https://www.donnahay.com.au/recipes/dinners/salmon-and-brown-rice-salad
