52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (2024)

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (1)

Welcome to Part 2 of my series of Cholesterol Lowering Recipes! In Part 1, we talked about hot peppers, eggs, nuts, fatty fishes like salmon or tuna, onion & garlic, beans, grass fed butter, grass fed cheese and avocados. I shared 30 delicious recipes (along with tips for making them extra heart healthy) and things you should avoid if you want to lower your cholesterol. I have soooo much more cholesterol lowering deliciousness for you! There’s no reason to get stuck in a food rut or think that your choices are limited–cholesterol lowering foods are many and so varied. Let’s get started … so if, like me, you’ve been wondering:

What else should I eat to lower my cholesterol?

Cruciferous Veggies like Broccoli, Cauliflower, Kale, Cabbage, Collard Greens or Brussels Sprouts (cruciferous vegetables). Veggies in general are amazing for reducing cholesterol, but cruciferous vegetables are high in fiber and plant sterols, which are awesome for heart health. Cruciferous veggies are also great at binding to bile acids. Theliver produces bile, which is stored by thegallbladder. When we eat, this bile is released by the gallbladder to emulsify, digest, and absorb fats. Cruciferous vegetables bind to those bile acids, causing them to be excreted by the body instead of being reabsorbed. The body must then use cholesterol stores to replace the lost bile acids, resulting in a decrease in cholesterol levels. So eat more broccoli! (and/or cauliflower, kale, cabbage, collard greens and brussels sprouts)

Recipe suggestions:

Broccoli

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (2)

  • Cheesy Baked Broccoli Mushroom Fritters. Use a lower fat cheese or cheese from grass fed cows (like Kerrygold), whole grain bread crumbs and grass fed butter to up the heart health factor. You can even stir in a little psyllium husk for extra fiber.
  • Broccoli Mushroom Chicken Fried Rice. Use brown rice in this recipe to keep it heart healthy … and if you’re watching your sodium intake, make sure to use low sodium soy sauce.
  • . Use grass-fed cheese such as Kerrygold Aged Cheddar or Skellig to keep this heart healthy.
  • Cherry Almond Broccoli Salad. This tasty salad is a total crowd pleaser, and it’s chock full of ingredients that lower cholesterol too!
  • Sheet Pan Shrimp and Roasted Vegetables. A quick, easy and totally cholesterol busting dinner idea from my friend Michele at Bacon Fatte.
  • Roasted Broccoli with Onions and Bacon. Limit the bacon to keep it extra heart healthy.

Cauliflower

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (3)

  • . Use grass fed butter and cheeses in this recipe to get more Vitamin K2 in your diet along with the capsaicin and the cruciferous cauliflower advantage. (BTW, if you’re worried about eating shrimp on a low cholesterol diet, don’t be. Shrimp was once thought to be bad since it contains cholesterol, but since then shrimp has actually been shown to raise your HDL (good) cholesterol.)
  • Garlic Rosemary Roasted Cauliflower. A simple preparation that’s totally addictive and fabulous for protecting your heart health.
  • Buffalo Cauliflower Dip. A heart healthy take on buffalo chicken dip! Take care to watch for hydrogenated vegetable oil if you’re using store-bought ranch dressing in this recipe–even a tiny bit of hydrogenated vegetable oil can be horrible for your cholesterol levels.
  • Cauliflower Hummus. Both beans and cruciferous cauliflower pair up to make this hummus extra heart healthy.
  • Kung Pao Cauliflower. Serve over brown rice to add more fiber to this healthy version of a Chinese favorite.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (4)

Kale

  • Cheesy Seafood Kale Stuffed Eggplant. Substitute salmon or tuna for some of the other seafood to up the omega-3’s. Also, make sure to use a grass-fed cheese like Kerrygold Dubliner.
  • Tropical Kiwi Monster Protein Kale Smoothie. You’re going to love the taste of this super-healthy green smoothie.
  • Honey Bourbon Roasted Beets with Crispy Kale. She had me at honey bourbon …
  • Lemon Basil & Kale Hummus – I love the addition of kale and basil in this pretty green hummus!

Cabbage

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (5)

  • Cabbage Roll Soupfrom ChinDeep. The onion, tomatoes, cabbage, carrot and ginger in this soup are awesome for lowering cholesterol. Use grass fed ground beef and pork to limit the saturated fat.
  • Cabbage Roll Soup. Another winning version of this cholesterol lowering soup from An Affair from the Heart. Again, use grass fed ground beef for extra omega 3s.
  • Unstuffed Cabbage Roll Skillet. This easy skillet uses brown rice for extra fiber! Use extra lean or grass fed ground beef to lower the saturated fat.
  • . Use low-fat ham and grass fed cheese (like Dubliner or Skellig from Kerrygold) to make this soup extra heart healthy.
  • Tropical Pineapple Mango Coleslaw.This is a slaw like no slaw you’ve ever had before. It’s tropical, fruity, crunchy, with hints of pectin-rich orange, pineapple, mango, mint and cilantro and crunchy, salty roasted macadamias on top.
  • Warm Roasted Cabbage Salad. Use grass fed cheese like Kerrygold aged cheddar or sweet cheddar (Skellig) to add some cholesterol fighting vitamin K2 to this winter salad.
  • Deconstructed Egg Rolls. All the flavor of an egg roll without all the work (or the fat from frying the egg rolls)! Use low fat or grass fed ground beef or turkey and serve over brown rice or quinoa for extra cholesterol lowering fiber.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (6)

Brussels Sprouts

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (7)

  • Sriracha Brussels Sprouts Poppers. These poppers are so fun and totally addictive!
  • Turkey Quinoa Brussels Sprouts Casserole. Use a grass fed cheese from Kerrygold to up the cholesterol lowering benefits of this tasty comforting dish.
  • Roasted Shredded Brussels Sproutswith maple balsamic drizzle. Limit the amount of bacon to lower the saturated fat in this yummy dish.
  • Air Fryer Brussels Sprouts. If you don’t have an air fryer, you can roast these in the oven at 400 F for 5-8 minutes on one side, flip and roast for another 5-8 minutes on the other side.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (8)

Collard Greens

Being a northerner, I don’t have any collard green recipes, so my friends Mary and Alice helped me out and shared some of theirs! Collard greens are said to be one of the most nutritious of the cruciferous veggies and people just love them.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (9)

Strawberriesand Blueberries

According to research published in theJournal of Nutritional Biochemistry, eating strawberries can significantly reduce total cholesterol, LDL cholesterol, and triglycerides. Both strawberries and blueberries arerich in anthocyanins that lower blood pressure, and they make blood vessels more elastic.

Suggested recipes:

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (10)

  • Strawberry Pistachio Truffle Berriesboost heart health with dark chocolate, nuts AND cholesterol-fighting strawberries
  • Honey Almond Blueberry Oatmealpairs whole grain oats with blueberries and almonds for a triple heart health advantage.
  • Kale & Strawberry Salad with Strawberry Vinaigrettefrom Cooking with Mary & Friends. Double the cholesterol fighting power with kale AND strawberries!
  • Simple Fresh Fruit Saladfrom Southern with a Twist. Loads of fresh fruit makes a salad everyone will love.
  • Purple Kale Salad with Blueberry Vinaigrette from This is How I Cook. I love the purple!
  • Watermelon Blueberry Mint Saladfrom Moore or Less Cooking. Such pretty red white and blue colors and flavors, especially perfect for patriotic holidays.
  • Strawberry Almond Salad with Wild Violets. There are fresh strawberries in both the salad and the dressing in this gorgeous spring salad, plus cholesterol-lowering almonds.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (11)

Apples and Pearscontain polyphenols, fiber, and phytosterols, all of which can help lower your cholesterol levels. They are also full of pectin, which is amazing for digestion and lowering cholesterol. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means that pectinbenefits the body’s detoxifying capabilities, helps regulate the body’s use of sugars and cholesterol, and improves gut and digestive health.

Suggested recipes:

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (12)

  • Bourbon Apples – leave the peel on for extra fiber and use grass fed butter like Kerrygold in this recipe to keep it heart healthy.
  • Apple Pie Smoothie – a super healthy smoothie that seriously tastes like apple pie!
  • Cranberry Apple Pear Oat Crumble – use grass fed butter in the topping to keep it heart healthy.
  • Prosciutto Pear Bites with herbs & blue cheese – one of my most-pinned recipes, this is such an easy and elegant appetizer
  • Pear, Blue Cheese and Candied Walnut Salad with Honey Lavender White Wine Vinaigrette
  • Crunchy Top Apple Cinnamon Baked Oatmealfrom Fountain Avenue Kitchen – an award-winning cholesterol-busting recipe from one of my favorite bloggers, Ann from Fountain Avenue Kitchen

Citrus fruits

Citrus fruits are naturally high in pectin.I’ve already talked about the powerful cholesterol-fighting benefits of pectin, but the soluble fiber and flavonoids in citrus fruits may also improve cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (13)

Suggested recipes:

  • Asian Orange Chicken Brussels Sprouts Saladis a favorite salad that includes many heart health benefits from oranges, brussels sprouts and almonds plus a heart-healthy citrus dressing.
  • Winter Kale & Wild Rice Salad with Orangesfrom Moore or Less Cooking – This salad is full of cholesterol lowering ingredients like oranges, apples, kale and olive oil. So many lovely flavors and colors!
  • Cinnamon Spice Kumquat Nut Bread. Whole grains and kumquats provide lots of fiber and flavor in this tasty quickbread.
  • Light Lavender Mint Lemonade. Full of fresh squeezed lemon juice, this drink is light, refreshing and awesome for lowering cholesterol!

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (14)

Dark Chocolate or Cocoa

The cocoa bean is rich in a class of plant nutrients called flavonoids. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot. Cocoa powder has been shown to lower LDL (the “bad” cholesterol) in your bloodstream. For cholesterol-lowering benefits, make sure you choose dark chocolate that is 70% or higher in cocoa, or stick to using cocoa powder.

Suggested recipes:

  • Cherry Chocolate Nutty Smoothie from Ally’s Kitchen – Nuts, dark cherries, cocoa, cinnamon, flax and dates make a smoothie bursting with chocolate flavor with epic heart protection.
  • 2-Minute Decadent Dark Chocolate Oatmeal– chocolate for breakfast is amazing! This oatmeal uses cholesterol-lowering cocoa powder to chocolatize it.
  • – fruit and nuts paired with dark chocolate for a little energy boosting treat that’s good for your cholesterol.
  • Blueberry Chocolate Smoothiefrom Moore or Less Cooking – cholesterol busting blueberries AND chocolate, this heart-friendly smoothie is a great way to start your day.
  • Dark Chocolate Berry Banana Bread– full of berries, whole grains and dark cocoa, this bread is both delicious and good for your heart. Use a good dark cocoa and add some dark chocolate chips for an extra dose of dark chocolate goodness.

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (15)

Mushrooms

Mushrooms are high in fiber and protein and low in refined carbohydrates andsaturated fat, plus mushrooms contain:

  • Beta-glucan, a form ofsoluble fiber, are found in various concentrations in mushrooms. It is thought that beta-glucan may interfere with the absorption of cholesterol into the bloodstream.
  • Eritadenine is thought to lower lipid levels by modifying the way certain lipids are made in the liver.
  • Mevinolin, another ingredient found in some mushrooms, functions by inhibiting HMG CoA reductase, a key enzyme used to make cholesterol in the body.

Recipe suggestions:

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (16)

  • Gorgonzole Guacamole Stuffed Mushrooms– limit the gorgonzola but pile on the guac to make these delectable little bites extra heart healthy.
  • Spinach Lasagna Stuffed Mushrooms – use low fat ricotta cheese and mozzarella to keep the saturated fat content down.
  • Mushroom Asparagus Hash – use olive oil or grass fed butter in this recipe if you want to lower your cholesterol. It’s quite all right to use a whole egg … whole eggs actually help lower your cholesterol
  • Crockpot Caramelized Mushrooms– if you’re watching your sodium intake, use low-sodium soy sauce in this recipe. The addition of olive oil and garlic makes them extra heart healthy.
  • Creamy Four Mushroom Bisque– a surprisingly healthy, super creamy mushroom soup

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (17)

AppleApplesBlueberriesBroccoliBrussel SproutsBrussels sproutsCabbageCauliflowerChocolateCitrusCocoaCollard greensKaleKumquatLemonMushroomsOrangeStrawberries

52 More Cholesterol Lowering Recipes (Part 2) | Sumptuous Spoonfuls (2024)

FAQs

What is the number one food to lower cholesterol? ›

Oatmeal, oat bran and high-fiber foods

Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.

What are the six super foods that lower cholesterol? ›

Add these foods to lower LDL cholesterol
  • Oats. ...
  • Barley and other whole grains. ...
  • Beans. ...
  • Eggplant and okra. ...
  • Nuts. ...
  • Vegetable oils. ...
  • Apples, grapes, strawberries, citrus fruits. ...
  • Foods fortified with sterols and stanols.
Mar 26, 2024

What can I drink to flush out my cholesterol? ›

Best drinks to improve cholesterol
  • Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower LDL and total cholesterol levels. ...
  • Soy drinks. Soy is low in saturated fat. ...
  • Oat drinks. ...
  • Tomato juice. ...
  • Berry smoothies. ...
  • Drinks containing sterols and stanols. ...
  • Cocoa drinks. ...
  • Plant milk smoothies.
Oct 27, 2023

What is the best fruit to eat if you have high cholesterol? ›

Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish.

What is the golden drink that lowers cholesterol? ›

Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims.

What is the number one vegetable to lower cholesterol? ›

Brussels Sprouts Are a Good Source of Soluble Fiber

According to the National Lipid Association, adding just 5 to 10 grams of soluble fiber per day to your diet from foods like vegetables could lower total and “bad” LDL cholesterol by at least 5 to 11 points.

Are eggs bad for high cholesterol? ›

One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.

What is the best drink to lower cholesterol? ›

Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.

What is the best morning drink for cholesterol? ›

Dr Ghody share seven delicious and nutritious options to consider in the morning:
  1. Green Tea. Green tea is rich in polyphenols, especially catechins, known for their anti-inflammatory properties. ...
  2. Chia Seeds and Soy Milk. ...
  3. Turmeric and Soy Milk. ...
  4. Beetroot and Carrot Juice. ...
  5. Ginger and Lemon Juice. ...
  6. Tomato Juice. ...
  7. Strawberry Smoothie.
Feb 22, 2024

Do bananas lower cholesterol? ›

However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.

Is spaghetti bad for cholesterol? ›

Pasta can be bad for cholesterol, as can other refined carbohydrates such as white bread and white rice. Pasta doesn't contain cholesterol, but it is high in carbohydrates. Some types of carbohydrates can affect cholesterol levels, so it's important to eat the right kind of pasta along with healthier sauces and sides.

Are potatoes bad for cholesterol? ›

Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits.

Does pineapple lower cholesterol? ›

It's used as a treatment for inflammation and sports injuries and may be effective in reducing symptoms of osteoarthritis. Bromelain may also break down blood clots and cholesterol deposits in your arteries, which can support healthy blood flow and reduce your risk of heart disease.

Is tuna good for cholesterol? ›

Tuna is a low-carb, high-protein food that can help regulate blood sugar levels and protect against diabetes. Its vitamin D has been linked to a lower risk of developing type 2 diabetes. If you're struggling with high blood pressure or bad cholesterol, tuna is the right solution!

What are the top five foods to lower cholesterol? ›

Cholesterol-lowering foods
  • Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. ...
  • Fish and omega-3 fatty acids. ...
  • Walnuts, almonds and other nuts. ...
  • Olive oil. ...
  • Foods with added plant sterols and stanols.

How to reduce cholesterol in 7 days? ›

Simple swaps. There are plenty of swaps you can make to help improve your cholesterol. To eat more heart-healthy foods, try swapping from butter to olive oil, potato chips to plain nuts, white bread to whole grain bread or choosing reduced-fat dairy products instead of full-fat versions.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Carlyn Walter

Last Updated:

Views: 6085

Rating: 5 / 5 (70 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Carlyn Walter

Birthday: 1996-01-03

Address: Suite 452 40815 Denyse Extensions, Sengermouth, OR 42374

Phone: +8501809515404

Job: Manufacturing Technician

Hobby: Table tennis, Archery, Vacation, Metal detecting, Yo-yoing, Crocheting, Creative writing

Introduction: My name is Carlyn Walter, I am a lively, glamorous, healthy, clean, powerful, calm, combative person who loves writing and wants to share my knowledge and understanding with you.