When we talk of heart health, we cannot overlook cholesterol. It refers to a waxy substance that your body needs to build cells and make vitamins and other hormones. However, high levels of 'bad' or Low-Density Lipoproteins (LDL) cholesterol can increase your risk of heart attack and stroke. But what causes high cholesterol?
One of the biggest risk factors is an unhealthy diet. Over a couple of decades, our lifestyle has changed dramatically. Our food choices are much different than what they used to be in the pre-globalisation era. In recent times, processed, refined, and high-fat foods have become popular. But these are usually high in saturated fats, which raises LDL cholesterol levels. So, what can you eat instead? Anupama Menon, Nutritionist and Lifestyle Coach, Bengaluru, shares some exciting recipes that can support your diet if you have cholesterol.
Also Read: Do You Have To Fast Before A Cholesterol Test? Know From An Expert
Healthy Recipes For Cholesterol
Sweet Potato and Black Bean Chilli:
Ingredients:
- 2 large sweet potatoes, diced
- 1 cup black beans, drained and rinsed
- 1 tomato, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon chilli powder
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
Step 1: In a large pot, saute the chopped onion and minced garlic until softened.
Step 2: Add diced sweet potatoes, black beans, diced tomatoes, chilli powder, cumin, salt, and pepper.
Step 3: Pour enough water to cover the ingredients, bring to a boil, then reduce heat and simmer until sweet potatoes are cooked.
Avocado and Chickpea Salad
Ingredients:
- 1 Cup boiled chickpeas, drained and rinsed
- 1 ripe avocado, diced
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- Juice of 1 lemon
- Fresh parsley or cilantro, chopped
- Salt and pepper to taste
Instructions:
Step 1: In a bowl, combine chickpeas, diced avocado, cucumber, red onion, lemon juice, chopped parsley or cilantro, salt, and pepper.
Step 2: Toss gently to combine and refrigerate for flavours to meld before serving.
Grilled Vegetable Skewers
Ingredients:
- Assorted vegetables (such as zucchini, bell peppers, cherry tomatoes, mushrooms)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)
- Salt and pepper to taste
Instructions:
Step 1: Soak wooden skewers in water for 30 minutes to prevent burning.
Step 2: Thread the vegetables onto the skewers.
Step 3: In a small bowl, whisk together olive oil, minced garlic, dried herbs, salt, and pepper.
Step 4: Brush the marinade over the vegetable skewers.
Step 5: Grill the skewers on medium heat until the vegetables are tender and slightly charred.
Also Read: High Triglycerides May Impact Heart Health: Expert Shares Ways To Keep Them Under Control
Grilled Salmon with Avocado Salsa
Ingredients:
- 2 salmon fillets
- 1 ripe avocado, diced
- 1 tomato, diced
- 1/4 red onion, finely chopped
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
Step 1: Season the salmon fillets with salt and pepper, then grill them until cooked through.
Step 2: In a bowl, combine diced avocado, tomato, red onion, lime juice, salt, and pepper.
Step 3: Serve the grilled salmon with the avocado salsa on top.
Baked Chicken Breast with Roasted Vegetables
Ingredients:
- 2 chicken breasts
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)
- Salt and pepper to taste
Instructions:
Step 1: Preheat the oven to 400°F (200°C).
Step 2: Season the chicken breasts with dried herbs, salt, and pepper.
Step 3: Toss the sliced vegetables with olive oil, salt, and pepper.
Step 4: Place the chicken breasts and vegetables on a baking sheet.
Step 5: Bake for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
Bottomline
From an unhealthy diet to a sedentary lifestyle, high cholesterol can occur due to several reasons. When it comes to your food choices, excess consumption of foods containing unhealthy fats-saturated fats and trans fats-can increase your risk of high cholesterol. It is important that you have foods that are high in healthy fats that tend to increase good cholesterol.
[Disclaimer: These recipes by themselves will not reduce cholesterol. They will support the diet of those who have high cholesterol. Please consult your doctor or dietitian before making any changes to your diet.]