Recipes to Lower Cholesterol
When you’re just starting out in a new cholesterol-lowering diet, it helps to plan meals ahead of time and seek out delicious options to try each day. Finding a few simple and tasty cholesterol-lowering recipes can really motivate you to stick to your new healthy habits, as they help you take care of your heart while continuing to enjoy your food.
So, what do recipes to lower cholesterol include?
If your cholesterol is elevated, there are a number of simple ways your diet (and the meals within it) can be adapted to help lower it. As a starting point, your overall diet should be balanced, with the recommended amount of fruit, vegetables, and fibre. When preparing individual meals, it’s also a good idea to swap saturated fat for unsaturated fat where possible**, and to also include foods containing added plant sterols* – alongside other simple dietary changes.
5 recipes to help lower cholesterol through diet
These recipes are taken from the pro.activ recipe database, which has over 50 great recipes to choose from. Each one aims to help replace or reduce saturated fat, and could easily form part of a healthy, balanced diet. They also contain Flora pro.activ products with added plant sterols – and eating 1.5-2.4g of plant sterols a day can lower cholesterol by 7 to 10% in 2 to 3 weeks*.
Of course that’s not all; recipes also have to be delicious and easy to make it onto the database. The only problem may be deciding which recipe to choose! Here is a small selection to get you started:
• Baked Trout with Almonds. This dish is delicious enough to make a special treat, but easy enough to become a regular weekday meal. Crunchy almonds go perfectly with the trout, which you can pop in the oven and leave to cook while you catch up on the day’s events. Your heart will love this recipe as much as you do, as it includes both oily fish and nuts, two great sources of unsaturated ‘good’ fats**.
• Scrambled Egg with Spinach and Smoked Salmon. Salmon is another wonderful oily fish, packing plenty of flavour as well as providing a source of unsaturated fat. Spinach, meanwhile, counts towards one of your five-a-day, and 400g offers 8.8g of healthy fibre. This recipe is also flexible enough to incorporate all kinds of vegetables – consider finely chopping pepper, mushrooms, or tomatoes and frying them briefly in a dry pan before adding the eggs.
• Sage and Butternut Squash Risotto. This is an excellent option for the vegetarian in your life, or just to get a bit of variety while exploring recipes for lowering cholesterol with a balanced diet. A dash of white wine combines with warming sage to provide a real winter comfort dish. This is rounded out by plenty of buttery squash flavour and crunchy toasted pine nuts.
• Thai Green Chicken Curry. A restaurant classic, and surprisingly simple to recreate at home. As well as a little Flora pro.activ, the recipe includes luxuriously soft, smoky aubergine, crunchy green beans, and fresh coriander and lemon to bring out the Thai spice blend.
Leave the chilli seeds in to add a little extra punch!
• Wholegrain Spaghetti with Rocket, Walnuts, and Cherry Tomatoes. Another great vegetarian dinner option, this is especially good when you need a great ‘wow’ meal over the weekend, but also lunches the following week. Cook up a big pot, then get creative with the leftovers – think spaghetti bake, or mix with a leafy green salad.
Cholesterol-lowering recipe Q&A
Q: Why do these cholesterol-lowering recipes contain Flora pro.activ?
A: With Flora pro.activ as an ingredient, these recipes can help contribute towards the full amount of plant sterols required for a cholesterol-lowering effect*. Three servings a day of one of our spreads or our skimmed milk drink, or one serving of our mini drink, is all that is needed.
• For the spreads, one serving is just two teaspoons.
• For our milk, one serving is 250ml.
• For our mini drinks, one serving is just one drink.
Whatever option you choose, these recipes are here to help!
Q: Are these recipes low in cholesterol?
A: It’s important to understand the distinction between “low cholesterol recipes” and “cholesterol-lowering recipes”. Dietary cholesterol (the kind found in foods like eggs and shellfish) has little effect on blood cholesterol levels; the amount of saturated fat you eat is more important. Recipes with little or no dietary cholesterol can still have plenty of saturated fat, so it’s best to check fat content before preparing any meals designed to fit in with a “low cholesterol” diet, or recipes that claim to contain no cholesterol.
Q: These look delicious – where can I find more recipes for lowering cholesterol?
A: As you can see, keeping the heart healthy with recipes to help lower cholesterol doesn’t have to mean eating rabbit food – there’s a huge variety of foods you can eat. To help out, we’ve put together a comprehensive UK recipe database, with over 50 great meals crafted to fit in with a healthy, balanced diet.
*Plant sterols have been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. There are many risk factors for coronary heart disease, and it is important to take care of all of them to reduce the overall risk of it. Consuming 1.5-2.4g of plant sterols per day can lower cholesterol by 7-10% in 2-3 weeks when consumed as part of a healthy diet and lifestyle with sufficient fruit and vegetables.
**Replacing saturated fats with unsaturated fats in the diet has been shown to lower blood cholesterol. High cholesterol is a risk factor of heart disease. There are many risk factors for coronary heart disease, and it is important to take care of all of them to reduce the overall risk of it.