Top Foods and Food Recipes to Lower Your Cholesterol
Heres the good news, yes, research proves that there are foods that will actually contribute to reducing your cholesterol!! Just like eating your way into a high cholesterol count you can dine your way into lowering the numbers as well.
By making a few simple changes to your diet and adding exercise and other heart-healthy habits you can lower your cholesterol. Here are some of the top foods and ways to use them! By combining you will see better results!
Oatmeal, Oat Bran and High-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), or the “bad” cholesterol. Soluble fiber can also be found in kidney beans, apples, pears, barley and prunes.
Fish and Omega-3 Fatty Acids
Eating fatty fish can contribute to lowering your cholesterol because of the high levels of omega-3 fatty acids. This a heart-healthy option that can reduce your blood pressure and risk of developing blood clots. You should grill or bake the fish. Here are some fatty fish, mackerel, lake trout, herring, sardines, Albacore tuna, salmon and halibut.
Walnuts, Almonds and Other Nuts
These nuts are rich in polyunsaturated fatty acids, which keep blood vessels healthy. Eating about a handful (1.5 ounces) a day of almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts may reduce your risk of heart disease. Stick with the unsalted and sugar coating free nuts.
Olive oil contains a potent mix of antioxidants that can lower your “bad” cholesterol but leave your “good” cholesterol untouched. Replace 2 tablespoons of other oils and fats with olive oil each day, but because of the calorie intake be sure to stick with the recommended amount.
Made Over Waldorf Salad
1 cup steel-cut oats, rinsed and drained
1 cup water
1 teaspoon kosher salt, divided
2/3 cup coarsely chopped walnuts
1 1/2 teaspoons honey
1/8 teaspoon ground red pepper
3 tablespoons extra-virgin olive oil
2 tablespoons sherry vinegar
1/2 teaspoon freshly ground black pepper
1 1/2 cups diced Granny Smith apple (about 1 large)
1 1/2 cups torn radicchio
1 1/2 cups seedless red grapes, halved
1/2 cup (2 ounces) crumbled blue cheese
Combine oats, 1 cup water, and 1/2 teaspoon kosher salt in a medium saucepan; bring to a boil. Reduce heat, and simmer for 7 minutes (do not stir) or until liquid almost evaporates. Remove from heat; fluff with a fork. Place oats in a medium bowl, and let stand for 10 minutes.
Combine walnuts, honey, and red pepper in a small nonstick skillet over medium heat; cook 4 minutes or until nuts are fragrant and honey is slightly caramelized, stirring occasionally.
Combine remaining 1/2 teaspoon salt, olive oil, vinegar, and black pepper in a small bowl, stirring with a whisk. Add dressing, apple, radicchio, and grapes to oats; toss well. Place 1 1/2 cups oat mixture on each of 4 plates, and top each serving with about 3 tablespoons walnut mixture and 2 tablespoons blue cheese.
Salmon and Asparagus
1 lb. fresh asparagus spears, cut into 2-inch pieces
1 ½ teaspoon extra virgin olive oil
Sea salt and pepper to taste
1 lb. fresh or frozen salmon filets with skin
1 teaspoon finely shredded lemon peel
1 teaspoon snipped fresh parsley
Place two (1 large and 1 medium) cast-iron skillets or oven-safe heavy skillets in a cold oven; heat oven to 450 degrees F. In a medium bowl combine asparagus and 1/2 teaspoon olive oil; sprinkle with salt and pepper. Brush the remaining1 teaspoon of olive oil on both sides of fish; sprinkle lightly with salt and pepper.
Carefully remove hot skillets from oven. Place fish, skin side down, in the large skillet. Place asparagus in medium skillet. Return skillets to oven. Bake for 12 minutes, or until fish flakes easily when tested with a fork and asparagus is crisp-tender. To serve, sprinkle fish with lemon peel and parsley
1/2 cup chopped onion
2 cloves garlic, minced
2 teaspoons olive oil
2 14 ounce can reduced-sodium chicken broth
1 1/2 cups brown rice
1/2 teaspoon dried oregano, crushed
1/2 teaspoon ground black pepper
1/4 teaspoon salt
1/8 teaspoon paprika
1 14 1/2 ounce can diced tomatoes, drained
1 11 ounce can whole kernel corn with sweet peppers, drained
2 tablespoons snipped fresh cilantro
8 green, yellow, and/or red sweet peppers
In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.
Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heated through.
Mexican Style Pinto Beans
1 pound dried pinto beans, rinsed
2 (10 ounce) cans diced tomatoes with green chile peppers
1/2 pound bacon, cut into 1/2-inch pieces
1 yellow onion, chopped
1 tablespoon chili powder, or to taste
1 tablespoon ground cumin, or to taste
1 1/2 teaspoons garlic powder, or to taste
1/2 bunch fresh cilantro, chopped
salt to taste
Place pinto beans into a large pot and pour in enough water to cover by 2 to 3 inches. Let beans soak overnight.
Drain beans, return to pot, and pour in fresh water to cover; add diced tomatoes, bacon, onion, chili powder, cumin, and garlic powder. Bring to a boil, reduce heat to low, and simmer for 3 hours.
Stir cilantro and salt into bean mixture; simmer until beans are soft, about 1