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Cholesterol lowering recipes to reduce fat

A’healthy and balanced diet, rich in carbohydrates and vitaminsbut low in saturated fatassistance keep us healthy and the likelihood of developing cardiovascular disease decreases.

Let’s explore best cholesterol lowering recipes not useful either for those with excessively high levels of triglycerideswho Puh who has it as a goal that of maintain a balanced diet.

Anti-cholesterol recipes: how to lower cholesterol with the diet

L’hypercholesterolemiai.e. excess cholesterol in the body, is directly linked to the risk of contracting cardiovascular disease. Which represent high values ​​of the so-called “bad cholesterol”i.e. saturated fats, care must be taken to observe a healthy and controlled diettry focus on foods rich in fiber and vitamins without burdening the body too much with foods composed of fats and sugars.

THE optimal cholesterol valuesmeasured by blood tests, indeed, they must not exceed 200 mg/dl and if this parameter is exceeded, measures must be taken, starting with the power supply. But what foods are recommended to reduce triglycerides and thatIn place, those prohibited?

The foods that raise cholesterol I am:

  • charcuterie and charcuterie;
  • butter, lard, lard;
  • cream;
  • vegetable oils;
  • industrial foods;
  • cakes;
  • alcoholic;
  • too fatty red meat.

THE foods that help control cholesterolinstead they are:

  • fruit;
  • vegetables;
  • partly skimmed milk and yogurt;
  • legumes;
  • White meat;
  • White fish;
  • Whole grains.

Here is a selection of best recipes to lower cholesterol without sacrificing taste.

Ideas for making cholesterol-free appetizers

THE first courses made from whole grains are among the recipes for high cholesterol simpler and practices to implement.

Wholemeal Fusilli with Dried Fruit and Leek

Ingredients:

  • 300 grams of whole fusilli;
  • extra virgin olive oil;
  • a leek;
  • 30 grams of walnut kernels;
  • 2 tablespoons of pine nuts.

Mix the dried fruits with the leek already cooked and a little oil. Cook the pasta and season with the resulting pesto. The dried fruit used for this recipe helps fight against the accumulation of bad fats and provides valuable energy for our body.

Vegetable tabbouleh

Ingredients:

  • 20 grams of parsley;
  • 50 grams of bulgur;
  • 100 grams of cucumbers;
  • 120 grams of cherry tomatoes;
  • half onion;
  • mint;
  • extra virgin olive oil.

Wash the tabbouleh and place it in a saucepan with a little water. Bake for twenty minutesrinse it out mix it with the vegetablesto parsleyto mint and a smalloil.

Recipes based on legumes against cholesterol

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THE legumes I am one of the most recommended foods for people who need to control fatthe more they are easy to cook and inexpensive: just like these low cholesterol preparations specially designed for an anti-triglyceride diet.

Chickpea and zucchini flour omelet

Ingredients:

  • 100 grams of chickpea flour;
  • 200ml of water;
  • 150 grams of zucchini;
  • half onion;
  • extra virgin olive oil.

Grate the courgettes and in a bowl mix the chickpea flour with the water. Mix well to remove lumps and rejoin the zucchini together with onion. To cook the mixture in one hot skillet or convection oven for 20 minutes.

Stir-fried beans

Ingredients:

  • 200 grams of canned boiled borlotti beans;
  • 1 onion;
  • extra virgin olive oil;
  • the vinegar;
  • 1 fennel;
  • 2 tomatoes;
  • thyme.

Brown the onion in a pan with a little oil and salt. Wet everything with a spoonful of vinegar, add the quartered fennel And cook for ten minutes. Add sliced ​​tomatoes and drained beans. Continue to cook another five minutesthen season with thyme.

Cooking without cholesterol: help comes from vegetables

The vegetables I am a excellent ally against hypercholesterolemia and, unsurprisingly, diet recommended by doctors to keep bad fat values ​​under control provides abundant use of this food in the preparation of recipes to fight against cholesterol.

Spelled with aromatic herbs

Ingredients:

  • 300 grams of precooked barley spelt;
  • extra virgin olive oil;
  • a bouquet of aromatic herbs composed of sage, basil and marjoram;
  • an onion.

Cook the spelled in abundant salt water, froll the aromatic herbs with the onion into small pieces and a little oil, then add to the drained spelled and serve.

Escarole in a pan

In a pan cook the green escarole leaves with a drizzle of olive oil and half a shallot thinly sliced. Salt and cook over low heat with the lid on until the vegetables are cooked.

Sweets and desserts: the best recipes for those with high cholesterol

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Who said you can’t eat sweets if you have high cholesterol? That’s enough choose light fruit-based preparations to enjoy a moment of sweetness even if you are on a diet.

Fruit yogurt mousse

Ingredients:

  • 200 grams of fat-free cottage cheese;
  • 170 grams of fat-free Greek yogurt;
  • 70 grams of sugar;
  • 150 grams of strawberries;
  • 8 dry biscuits;
  • the grated zest of half a lemon.

Mix the ricotta with the sugar and lemon zest until you get one smooth cream. Arrange The mixture inside four shot glasses alternating the cream with biscuits and chopped strawberries.

Light pie

Ingredients:

  • 400 grams of flour;
  • 100 grams of sugar;
  • 100 grams of water;
  • 100 grams of seed oil;
  • 4 grams of baking powder;
  • the grated zest of half a lemon;
  • 300 grams of apricot jam.

In a bowl mix flour and baking powder forming the classic fountain. Inside of lay out the other ingredients, mixing them gently. Form a to block And leave to rest in the refrigerator for half an hour. Roll out the dough and cover a cake tin make hole with fork. Spread the jam And bake at 180 degrees for 40 minutes.

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