Recipes to decrease ldl cholesterol: What to know

High levels of cholesterol in the blood increase the risk of heart disease. A person can take steps to lower their cholesterol naturally. These include incorporating low sugar and low cholesterol meals into a nutritionally well-balanced diet.

A person’s diet can affect their cholesterol levels. By making a few changes to what they eat, a person can help lower their cholesterol levels, especially when they combine these dietary choices with other lifestyle adjustments and medications.

This article discusses some of the negative effects of cholesterol and offers some recipes that may help lower cholesterol.

Cholesterol is a fatty, wax-like substance produced naturally by the liver. Despite its bad reputation, cholesterol actually works some vital functions in the body, for example helping to build cells and produce hormones.

However, if a person’s cholesterol level becomes too high, it can cause potentially serious health issues. Too much cholesterol can clog the arteries, restricting or blocking blood flow. When this happens, it can lead to heart attack, stroke and other complications.

Yes two forms cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.

LDL cholesterol is the type that people usually refer to as “bad” cholesterol. Although LDL plays an important role in the body, excessive levels can cause clogged arteries and increase a person’s risk of heart disease. HDL, which many people describe as “good” cholesterol, can help remove LDL cholesterol.

A person’s body produces both types of cholesterol naturally.

A person’s diet can affect their cholesterol levels to some extent. Both are the American Heart Association (AHA) and the Centers for Disease Control and Prevention (CDC) recommend eating a diet that mainly consists of the following types of foods:

  • lean proteins
  • results
  • whole grains
  • vegetables
  • liquid fats, such as olive oil

One should avoid certain types of foods, for example:

  • foods high in saturated fats, including full-fat dairy, butter, and fatty cuts of red meat
  • processed foods
  • foods high in added sugar

Sugar and cholesterol

Older 2014 meta-analysis of 39 trials that examined the effects of added sugars on blood pressure and lipids concluded that a person’s sugar intake affects their cholesterol levels. ​​​​The researchers found that higher sugar diets increased the levels of lipids – including cholesterol – in the body.

Therefore, it is advisable that anyone watching their cholesterol levels discuss their sugar intake with a doctor. They should also consider their dietary fat intake.

It is important to note that no type of food is inherently good or bad for a person as long as they eat certain foods in moderation as part of a balanced diet.

Anyone who is concerned about their cholesterol levels should talk to a doctor about getting a cholesterol test, called a lipid profile.

People who want to manage or lower their cholesterol can search online for suitable recipes. They can also try the recipes below.

Avocado dip

This avocado dip uses simple ingredients, including:

  • juice of half a lemon or lime
  • 2 medium sized ripe avocados
  • the chopped flesh of 1 medium ripe tomato
  • a quarter of a small onion, finely chopped
  • half of a red chili, de-seeded and chopped
  • chopped coriander

To perform the swim, one must follow the following steps:

  1. Remove the skin and stone from each avocado.
  2. Roughly mince the meat.
  3. Add all the other ingredients and mix well with a spoon.
  4. Serve with crusty bread, pita toast, whole wheat toast, or chopped veggies.

This recipe in which:

  • 147 calories
  • 14 grams (g) total fat
  • 2.9 g saturated fat
  • 1.6 g sugars
  • trace amounts of salt

Green beans steamed with garlic

Steamed green beans are an easy side dish, making them a good source of vegetables. They are high in fiber and provide some protein.

To make steamed green beans, one must:

  • 1 pound (lb) of green beans
  • 1-2 cloves of fresh garlic
  • black pepper optional

One can prepare steamed green beans as follows:

  1. Fill a large pot with water and bring to the boil.
  2. Cut the tips off the green beans.
  3. Carefully put the beans in the boiling water and cook for 3-4 minutes.
  4. Drain the water, crushed garlic cloves into it, and mix.
  5. Sprinkle on some black pepper if you like.

The quantity of green beans provides the following diet:

  • 141 calories
  • 12 g dietary fiber
  • 8.3 g protein
  • 4.7 milligrams (mg) of iron
  • 957 mg of potassium

Apple chips and peanut butter

A sliced ​​apple with peanut butter as a dip or spread makes a quick and easy snack that can keep one’s cholesterol levels within the required range. To make this snack, one must:

  • A medium-sized apple of your choice of variety
  • 2 tablespoons (tbsp) natural peanut butter

For this recipe, it’s important to use natural peanut butter, as these tend to have less or no added sugar. Many brands of peanut butter have added sugar, making them a less suitable choice for someone trying to manage their weight and cholesterol.

To make apples and peanut butter, one should:

  1. Wash the apple thoroughly.
  2. Cut the apple into slices carefully.
  3. Measure out 2 tbsp of peanut butter and place on a plate or small bowl.

The apple provides:

  • about 95 calories
  • about 4 g fiber
  • some vitamins and minerals, including vitamins A and C and folate

The peanut butter put:

  • 190 calories
  • 16 g fat
  • 3 g dietary fiber

A person does not need to follow specialized prescriptions to notice changes in their cholesterol levels. Instead, they can probably make some simple changes to their favorite recipes.

Some changes that might help included:

  • using olive oil as a substitute for butter or margarine
  • making at least one meal a week meat-free
  • using leaner animal protein, such as chicken breast or fish, as a substitute for red meat
  • remove the skin from chicken before cooking or eating it
  • using whole grain pasta, brown rice, and other whole grain substitutes in grain-heavy dishes
  • adding more vegetables to a recipe
  • using fruit or pureed vegetables for baking instead of fats
  • choosing lean cuts of meat
  • use water for cooking rather than extra oil or butter, whenever possible
  • using more spices and herbs to add flavor

A suitable diet can have a positive effect on a person’s cholesterol levels. Such a diet will limit sugar and focus on fruits, vegetables, lean protein, liquid fats, and fiber.

People can choose from a huge range of healthy and tasty recipes. One can also make simple substitutions when creating their favorite meals to lower their cholesterol levels.

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