Recipes for lowering cholesterol: What to know

Cholesterol is a fatty, wax-like substance that the liver produces naturally. Despite its bad reputation, cholesterol actually works several crucial functions in the body, such as helping to build cells and produce hormones.

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

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

LDL cholesterol is the type that people commonly 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 eliminate LDL cholesterol.

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

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

• lean protein
• fruits
• whole grains
• vegetables
• liquid fats, such as olive oil

A person should avoid eating certain types of food, such as:

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

sugar and cholesterol

an 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 high-sugar diets increased levels of lipids, including cholesterol, in the body.

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

It is important to keep in mind that no type of food is inherently good or bad for a person, as long as certain foods are consumed in moderation as part of a balanced diet.

Anyone with concerns about their cholesterol levels should talk to a doctor about getting a cholesterol testknown as lipid profile.

People looking to control or lower their cholesterol can search for suitable recipes online. You can also try the recipes below.

Avocado Salsa

This avocado salsa uses simple ingredients, including:

• the juice of half a lemon or lime
• 2 medium ripe avocados
• the minced pulp of 1 medium ripe tomato
• a room of a small onionfinely chopped
• half a red chili, seeded and finely chopped
• chopped cilantro

To do the dip, a person must follow these steps:

1. Remove skin and pit from each avocado.
2. Crush the meat roughly.
3. Add all the other ingredients and mix well with a spoon.
4. Serve with crusty bread, toasted pita bread, whole wheat toast, or chopped vegetables.

This recipe contains:

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

Steamed Green Beans with Garlic

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

To make steamed green beans, a person needs:

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

A person can prepare steamed green beans as follows:

1. Fill a large pot with water and bring it to a boil.
2. Cut off the ends of the green beans.
3. Carefully drop the beans into the boiling water and cook for 3 to 4 minutes.
4. Drain the water, crush the garlic cloves and mix.
5. Sprinkle with some black pepper if desired.

This amount of green beans provides the following nutrition:

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

Apple slices and peanut butter

A slice of apple with peanut butter as a dip or spread is a quick and easy snack that can keep a person’s cholesterol levels within the required range. To make this snack, a person needs:

• a medium apple of your favorite variety
• 2 tablespoons (tbsp) of natural peanut butter

For this recipe, it’s important to use a natural peanut butter, as they generally have less or no added sugar. Many brands of peanut butter contain added sugar, making them less of an option for someone looking to manage their weight and cholesterol.

To make apples and peanut butter, a person must:

1. Wash the apple well.
2. Carefully cut the apple into slices.
3. Measure out 2 tablespoons of peanut butter and place in a small bowl or plate.

The Apple provides:

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

Peanut butter add:

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

A person does not necessarily need to follow specialized prescriptions to notice changes in their cholesterol levels. Instead, they may be able to make some simple changes to your favorite recipes.

Some changes that can help include:

• use olive oil as a substitute for butter or margarine
• eat at least one meal a week without meat
• using a 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
• use whole-grain pasta, brown rice, and other whole-grain substitutes in high-grain dishes
• add more vegetables to a recipe
• use pureed fruits or vegetables for baking instead of fat
• Selection of lean cuts of meat.
• use cooking water instead of extra oil or butter, when possible
• use more spices and herbs to add flavor

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

People can choose from a wide variety of recipes that are healthy and tasty. A person can also make simple substitutions when creating their favorite foods to help lower their cholesterol levels.