7 Great Low Cholesterol Recipes You Can Enjoy At Any Age

All of these recipes have healthy ingredients with low to no unhealthy trans fats, saturated fats, or triglycerides. As an added bonus, many are gluten-free. These heart-healthy recipes will help guard against heart disease by helping you achieve optimal blood cholesterol levels. 

According to the American Heart Association, high cholesterol is a main contributor to cardiovascular disease and stroke. Fortunately, it is also highly preventable. The CDC states that a “10% decrease in total blood cholesterol levels can reduce the risk of heart disease by as much as 30%” 

Making smarter choices in the kitchen is one of the best moves you can when seeking to reel in your good cholesterol levels. We’ve gathered these delicious recipes together for you to get a head start to better heart health.

1. Chia Seed Pudding

This is one of the easiest low cholesterol recipes you can try. Chia seeds are high in soluble fiber and omega-3 fatty acids, which help reduce bad cholesterol.

Best of all, this pudding is creamy and versatile and you can play around with the add-ons depending on what your taste buds prefer.

Ingredients

• 2 tbsp chia seeds
• 1/2 cup dairy-free milk of your choice (e.g., coconut milk, almond milk, or cashew milk)
• 1 tsp of natural sweetener (e.g., honey, maple syrup, or Stevia)
• fruit toppings (e.g. mangoes, strawberries, and avocados)
• 3 drops of vanilla extract (optional)

Directions

1. In a mason jar, combine your milk, chia seeds, vanilla extract, and natural sweetener. Mix them with a spoon or cover the jar and shake.
2. Let the ingredients settle at the bottom and then shake again.
3. Store in the fridge for at least two hours or overnight.
4. When you’re ready to eat, top the pudding with your preferred fruits.

Tips

• Consider making this recipe in batches and eating them for breakfast. You can store them for up to four days.
• While chia seeds are wonderfully healthy, they can also be high in calories. As with everything, moderation is key.

2. Roasted Veggie Salad

If you’re looking for a crispy, low cholesterol side dish you can try this roasted veggie salad.

Vegetables are well-known for lowering the risks associated with high cholesterol since they’re low in fats and calories. They can also contain antioxidants that prevent chronic inflammation.

Ingredients

• 5 pieces Roma tomatoes, chopped
• 1 eggplant, chopped
• 2 pieces baby or thin carrots, chopped
• 2 pieces of small yellow squash or zucchini, chopped
• 4 cloves garlic
• 2 red bell peppers, chopped
• 1 bulb onion, chopped
• 1/4 cup olive oil
• 1 lemon, juiced
• 2 1/2 tbsp oregano
• 2 1/2 tbsp parsley
• salt and black pepper to taste

Directions

1. Preheat the oven to 392°F.
2. Grease your baking pan and arrange your veggies according to toughness (tougher ones in the center).
3. Bake them for at least 15 minutes or until the veggies are tender.
4. While baking, get a bowl and make your dressing. Combine olive oil, juice of lemon, oregano, parsley, salt, and pepper.
5. When the vegetables are ready, get them out of the oven and cool them for at least five minutes.
6. Transfer them to your salad bowl and pour over your salad mixture.

3. Tuna-Stuffed Tomatoes

The Mediterranean diet is one of the most popular eating plans for those who want to reduce cholesterol. It promotes very little intake of meat, the use of healthy fats, and a focus on balanced meals.

If you find your usual recipes complicated and expensive, you can begin with this low cholesterol diet appetizer which is also easy on the pocketbook.

Ingredients

• 4 large tomatoes
• 2 cans tuna, drained (preferably not soaked in brine)
• 1/2 cup low-fat mayonnaise
• 2 ribs of celery, chopped
• 1/2 tsp dill
• salt and pepper to taste

Directions

1. Cut the top of the tomatoes, leaving about a half-inch hole in the middle.
2. In a large bowl, invert the tomatoes to drain the contents.
3. In a separate bowl, combine the rest of the ingredients.
4. Once the tomatoes are dry, fill each of them with the tuna mixture.
5. Serve them immediately.

Tip

• For a vegetarian take on this, sub mashed chickpeas for the tuna.

4. Garlic-Lemon Baked Salmon

Salmon is light, fluffy, nutritious, and contains omega-3 fatty acids which can be beneficial for heart health. It is also rich in vitamins and minerals such as vitamin B12, is low in carbs, and it’s an excellent source of protein.

This delicious and easy-to-make low cholesterol diet recipe also includes lemon, which can help improve your digestion. As a bonus, you’ll get vitamin B6 from the garlic, and this vitamin can increase the production of serotonin.

Ingredients

• 4 medium-sized salmon (preferably wild caught)
• 2 cloves garlic, minced
• 3 tbsp olive oil
• 1/2 lemon, squeezed
• salt and pepper

Directions

1. Preheat the oven to 450°F.
2. In a baking dish, arrange the salmon, with the skin on the bottom.
3. In a small bowl, combine olive oil, lemon juice, salt, and pepper.
4. Top the salmon with minced garlic.
5. Bake for at least 20 minutes or until the fish turns pink and flaky.

5. Chicken Fajitas

Do you fancy chicken? One low cholesterol chicken recipe you can do is fajitas. This recipe is perfect for the summer, and takes less than 30 minutes to make, so you can have your friends over for a potluck.

Ingredients

• 500 grams skinless chicken breast, cut in lengthwise pieces
• 1/2 tsp cumin
• 1/2 lime, squeezed
• 4 tbsp olive oil
• 2 cloves garlic
• dash of chili pepper flakes
• 2 red bell peppers, cut lengthwise
• 1 bulb onion, chopped
• salt and pepper to taste

Directions

1. Make your marinade. Combine cumin, lime juice, olive oil, and garlic in a bowl.
2. Pour the mixture over your cut chicken breasts and marinate for at least two hours.
3. Preheat your oven to 400°F.
4. In a baking dish or sheet, grease your pan and layer it with the marinated chicken breast.
5. Add your onions and red bell pepper.
6. Bake for at least 20 minutes or until the vegetables are tender and the chicken looks cooked through.
7. Serve in corn taco shells or on whole grain wraps. 

Tip

• Chicken fajitas is a versatile low cholesterol recipe. You can sub in beans or lentils to easily make this vegan. You can also add other herbs such as cilantro, paprika, and cayenne pepper for extra flavor or top with homemade guacamole or hummus.

6. Turmeric Soup with Ginger and Broccoli

With ginger, broccoli, and turmeric, this slow cooker soup will definitely be one of the most flavorful low cholesterol dinner recipes you’ll find. Besides lowering your LDL cholesterol, these ingredients can also decrease cardiovascular risks associated with inflammation.

Ingredients

• 1 tsp turmeric powder
• 1 can coconut milk, unsweetened
• 2 cloves garlic
• 1 bulb onion
• 2 tsp ginger, minced
• 1 big head of broccoli, florets chopped
• salt and pepper to taste

Directions

1. Bring the pan to low heat and pour half of the coconut milk.
2. Cook garlic and onion for about five minutes.
3. Add the rest of the ingredients, including the remaining coconut milk.
4. Let the mixture simmer for at least an hour.
5. Serve hot.

Tip

• You can make superfoods such as broccoli a daily part of your diet with Alkalizing Greens. It is rich in fiber, vitamins, and minerals that can keep your blood vessels and heart healthy.

7. Banana Oatmeal Cookies

Low cholesterol recipes don’t need to be boring. In fact, you can have one as your snack or even dessert.

One sweet but healthy low-fat low cholesterol diet recipe to try is banana oatmeal cookies. Both banana and oatmeal are high in fiber, which can help keep your blood pressure in check.

Ingredients

• 1 large overripe banana, mashed until it looks like a thick liquid
• 1 cup quick oats

Directions

1. Preheat the oven at 350°F.
2. In a bowl, combine the oats and banana.
3. Line your baking sheet with a silicone mat or grease it.
4. Form your mixture into a ball and then press it until it flattens on your baking sheet.
5. Space the balls at least two inches far from each other.
6. Bake for 15 minutes or until it turns slightly brown.
7. Remove from the oven and cool the cookies.

Tip

• You can give this recipe more flavor by using dark chocolate chips and fruits such as mangoes, berries, or apples.

Closing Thoughts

Many people believe foods that lower cholesterol taste bland, but these low cholesterol recipes show you they don’t have to be. Plus, they’re easy to make so cooking on weeknights won’t feel like a chore. 

Even better, not only are they nutrient dense and incredibly healthy, but they’re also recipes your family will surely love to make over and over.

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