Recipes To Lower High Cholesterol That Are Delicious and Healthy

Here are some great recipes to lower high cholesterol.  We must know how to lower high cholesterol, especially as many people have it. Time to learn what you are doing to cause high cholesterol Tips On How to Lower High Cholesterol Naturally

We know that high cholesterol is not a good thing. Unfortunately, it is on the rise. Most people do not know this is due to the way they eat. Here are some tasty and mostly easy-to-make recipes to help lower high cholesterol naturally.

To begin, here is a list of the best cholesterol-lowering foods.

Best Foods For Your Recipes To Lower High Cholesterol

Oats are full of soluble fiber which helps lower bad cholesterol and keep arteries flexible. Manufacturers of oats and oatmeal are allowed to state that these products are “heart-healthy” by the FDA. Warning: adding enough sugar and fat in breakfast cereals and oatmeal bars turns oatmeal into a portion of junk food.

I like using Old GF Fashioned Oats

Walnuts, almonds, and other nuts are rich in polyunsaturated fatty acids.

Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure which is found in almonds.

In a 2014 study, those who ate 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4 percent and LDL cholesterol by 9.3 percent. The nuts were not salted or coated with sugar.

Olive oil is full of monounsaturated fatty acids which lower LDL cholesterol. Bonus: they help trim belly fat! Make your Healthy Salad Dressings with olive oil. Make sure you know Which are the Best Olive Oils to Buy? Real Olive Oils vs Fake Exposed.

Beans: Eating just 4.5 ounces of cooked beans daily lowered bad cholesterol by five percent.

Spinach contains lots of lutein. Research suggests that just 1/2 cup of lutein-rich food daily, guards against heart attacks by preventing artery walls from being clogged.

Greens are the highest alkaline-forming foods and are full of vitamins A, K, and D. Adding spinach to your meal is an excellent way to alkalize your diet.

Eat citrus fruit that is full of pectin. Choose grapefruit, oranges, and lemons. Pectin turns into a soluble fiber to carry the cholesterol out of your body. Other fruits like apples and grapes can help raise the level of antioxidants in your blood and reduce cholesterol’s ability to do any damage. Keep in mind, that fresh fruit is much better than canned.

Avocados are full of monounsaturated fat which may help raise HDL cholesterol while lowering LDL.  This superfood is full of beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Avocados are high in calories and fat so try to stick to one per day.

Garlic can lower cholesterol, prevent blood clots, and lower high blood pressure. Garlic also prevents artery-clogging plaque in its early stage by keeping cholesterol particles from sticking to artery walls Add some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol.
Sometimes it is easier to use some Organic Freeze Dried Garlic so no chopping and peeling.

Chocolate is full of powerful antioxidants and helps build HDL cholesterol levels. A 2007 study found that those given cocoa powder had a 24 percent increase in HDL levels, compared with a 5 percent increase in the control group. Note they eat cocoa, not chocolate bars full of sugar and milk.

I use Guittard, Bar Chocolate Baking Unsweetened Gluten Free which is All Natural to make my chocolate treats.

Recipes To Lower High Cholesterol

Muesli with Figs Is Tasty and Easy To Make

Starting the day with a healthy breakfast is important and this muesli with oat, almonds, quinoa, and figs does just that. The ingredients are all very nutritious and to top it off it is very filling.

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Muesli with Figs

Starting the day with a healthy breakfast is important and this muesli with figs does just that. The ingredients are all very nutritious and to top it off it is a very filling meal. Fresh juicy exotic figs are delicious and are also superfoods that have been around since 8,000BC.

Cuisine gluten-free, vegan, vegetarian

Keyword almonds, breakfast, figs, quinoa

Author Diana Herrington

Ingredients

• 2 cups steel-cut rolled oats
• 2 cups quinoa flakes
• 1 cup almonds sliced
• 1/2 cup dried unsweetened coconut flakes
• 1/2 cup sunflower seeds
• 1 Tbsp cinnamon ground
• 1 tsp vanilla extract
• 1 cup figs

Instructions

• If you are using fresh figs then slice them and save them until the end to place them on the top of your muesli.
• Slice the almonds.
• Mix all of the ingredients together in a large bowl.
• Stir until every ingredient is distributed in the mix.
• Store in an airtight container at room temperature.
• Serve with almond milk or coconut milk.
• Enjoy!

Notes

You can eat this raw straight out of the container.
OR
Soak it in your choice of milk or water overnight.
OR
 Add water to a pot with 1/2 cup muesli and cook till soft.

I like old-fashioned oats because they have a fuller flavour and are more nutritious. You can eat oatmeal as a raw meal or make it into regular porridge. Since they take longer to cook, I often soak them overnight, but you don’t have to. Here is the recipe: Oatmeal Cinnamon Porridge & Sultanas

Cabbage Walnut Salad

This cabbage walnut salad is so filling. Also, it is high in nutrients with many vegetables and nuts, making it very good for you. The walnuts, pine nuts, and sesame seeds add a good vegan protein to the salad. Also, this tasty salad has all the benefits of cholesterol-lowering foods (walnuts and olive oil).

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Cabbage Walnut Salad

This cabbage walnut salad is so filling and delicious. Also, it is high in nutrients with a variety of vegetables and nuts in it which makes it very good for you too. The walnuts, pine nuts, and sesame seeds add a good vegan protein to the salad as well.

Course Salad

Cuisine gluten-free, vegan, vegetarian

Keyword cabbage, Gluten-free, salad, Vegan, vegetables, vegetarian, walnut

Author Diana Herrington

Ingredients

• 1 1/2 cups red and green cabbage
• 1/4 cup carrots
• 1/4 cup celery
• 5 Tbsp walnuts soaked
• 2 Tbsp pine nuts
• 1 Tbsp sesame seeds optional
• 2 Tbsp dill or parsley chopped
• Few slices of cucumber optional

Salad Dressing

• 3 Tbsp fresh lemon juice
• 1 Tbsp olive oil
• 2 Tbsp water
• 1/8 tsp liquid stevia to taste
• 1/8 tsp Himalayan salt to taste

Instructions

• Cover the walnuts and soak them in clean water. I usually soak them overnight but you can soak them until you are ready to mix your salad together if you are short on time.
• Prepare salad vegetables and set aside.
• Finely shred the cabbages.
• Shred the carrot.
• Chop the celery.
• Chop the dill or parsley.
• Slice the cucumber.
• Mix the salad dressing ingredients together.
• Stir the dressing into vegetables and nuts and seeds.
• Serve the salad immediately or place it in the refrigerator until serving time.

Notes

Find out more about the healthy ingredients I used for this salad:

Cabbage, carrots, celery, walnuts, pine nuts, sesame seeds, dill, lemon, olive oil, stevia, Himalayan Salt

I have added a lemon olive oil dressing to this salad or you can also use a  Creamy Tahini Dressing

I love my homemade almond milk. It’s healthier than the almond milk you buy. I only use all-natural healthy ingredients and no sugar! Almonds are the only nuts that are alkaline-forming.

Recipe:

Almond Milk: Healthy Dairy Free Alternative– this is very healthy almond milk, much better than the cartons you buy.

Prune Power Balls Are Yummy and Full of Energy

Here is a fun recipe to get some cholesterol-lowering foods in it (walnuts and almonds).

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Get the skills and knowledge to create healthy baking with the Healthy Baking Course. Check out the Healthy Baking Course for lots of great recipes!

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Prune Power Balls

These prune power balls rolled in coconut have a bit of history.  Back in the hippy days, they were the famous ‘Bliss Balls’ that we all made very frequently. We made them with what we now call healthy superfoods

Keyword Dessert, Prunes

Author Diana Herrington

Ingredients

• 1 cup prunes
• 1/2 cup almond butter
• 1/4 tsp vanilla extract
• 1/4 cup walnuts coarsely chopped
• 3 tbsp coconut plus extra for rolling them in

Instructions

• Cut the prunes into very small pieces. I do this instead of putting them in a food processor, but either way will work. Do it the way you enjoy.
• Now put the cut-up prunes into a bowl and then mix in the almond butter and vanilla extract.
• Then mix in the walnuts and coconut.
• Place some more coconut in a small bowl on the side. Take about 1 tablespoon of the mixture and with your hands roll into a ball.
• Then roll each ball into the coconut.
• Now put them into a covered container and refrigerate them for 2 to 3 hours.
• These prune power balls can be stored in the refrigerator for a few weeks.

Notes

Find out more about the health benefits of the ingredients used in this recipe: prunes, walnuts.

Chili con Veggie

This tasty Vegan Chili recipe is always enjoyed whenever I serve it. Having beans and garlic in it makes it helpful in lowering cholesterol. It is very healthy and it is vegan and gluten-free too.  For this recipe, I cook my beans instead of buying canned ones.  Learn how to cook your beans from scratch according to the recipe: How to Cook Beans.

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Vegan Chili Recipe

This is my very tasty Vegan Chili recipe which is always enjoyed whenever I serve it. It is very healthy and is vegan and gluten-free too.

Course Main Course

Cuisine gluten-free, vegan, vegetarian

Keyword beans, chili, Vegan, vegetarian, vegetarian chili

Author Diana Herrington

Ingredients

• 1 onion chopped
• 1/2 cup mushrooms sliced, optional
• 1 - 3 garlic cloves
• 1 tsp cumin ground
• 1/2 tsp coriander ground
• 1 tsp oregano
• 1/4 - 1 tsp cayenne pepper*
• 1 tsp paprika
• 3 carrots thinly sliced
• 3 cups cooked kidney beans and water
• 2 - 4 tsp Braggs
• 1 green pepper or 1 cup chopped kale sliced
• 3 tomatoes chopped
• 1 cup corn frozen works

Instructions

• Chop the onion, finely.
• Slice the mushrooms.
• Chop the garlic.
• In a pot, sauté the onion, mushrooms, garlic till golden on medium heat.
• Add the cumin, coriander, and oregano and saute for a minute.
• Slice the carrots thinly into rounds and chop the green pepper or the kale.
• Add the carrots, cooked kidney beans with 1 cup of the bean water, Braggs and the green pepper.
• Cook till the vegetables are tender.
• Chop up the tomatoes.
• Add the tomatoes, cayenne pepper, and paprika.
• Cook on medium heat until thick like the consistency of gravy, adding more water if necessary.
• Add corn and cook for 2 minutes.
• Serve this chili with a grain of your choice. I usually serve mine with brown rice or millet.
  
• Now time to enjoy your 'Vegan Chili Recipe'.

Notes

* Cayenne is easier on the digestive system then chili and there is lots of literature saying it is very good for one’s health. But you could use Chili powder or fresh chopped chilies. I actually make this without any pepper as that is my preference but when I put the recipe together I knew that the people I was making it for would have been very disappointed had there been no heat in the Chili! Use as much as you like.

For this recipe, I cook my beans instead of buying canned ones.  Learn how to cook your beans from scratch according to the recipe: How to Cook Beans.

More about the Ingredients: onion, mushrooms, garlic, carrots, Braggs, green pepper, kale, tomatoes

To learn more about the benefits and how to avoid the gas experience of beans go to Beans, Beans and more Beans

Here Are More Delicious Bean Recipes For You

White Bean Vegetable Stew – How about a very yummy, healthy protein meal filled with vegetables? This stew is high in potassium for those who need a boost in that area.  Also, half a cup of white beans is loaded, with close to 100 mg of calcium.

Delicious Black Bean Stew – This black bean stew is so good for a cold fall or winter day. It is delicious and easy to make and filled with nutritious superfood ingredients. Black beans are a favourite bean of mine.

Adzuki Vegetable Bean Stew – This is a simple recipe with one of the easiest-to-digest beans; adzuki beans. I love Adzuki beans and this tasty stew is filling and delicious.

It is good to get spinach into recipes to lower high cholesterol.

Spinach Salad With Walnuts

Get four foods (spinach, oranges, walnuts, and olive oil) that are cholesterol-lowering in this salad. It is a tasty salad.

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Spinach Salad with Walnuts

This spinach salad with walnuts is delicious and filled with healthy ingredients.  Be strong like Popeye and eat your spinach in a fun tasty salad.  

Course Salad

Cuisine gluten-free, vegan, vegetarian

Keyword avocado, mandarin orange, orange, salad, spinach, walnut

Author Diana Herrington

Ingredients

• 1 pound fresh spinach
• 2 Tbsp lemon juice
• 1/4 cup olive oil
• 1-3 drops liquid stevia to taste
• Tamari or Braggs to taste
• 1 avocado diced
• 1 mandarin orange in pieces
• 1/4 cup soaked walnuts chopped

Instructions

• Wash and trim the spinach; pat dry with paper towels.
• I usually pre-soak my walnuts so that they are ready to use for recipes. Just place them in a bowl and cover them with water. You can do this the night before you make them and drain the water when you are ready to use them. Chop the walnuts.
• Peel the mandarin orange and separate the pieces.
• Put the spinach in a salad bowl.
• In another bowl combine the lemon juice, oil, stevia, and Tamari or Braggs.
• Peel the avocado and dice it.
• Mix in the diced avocado.
• Toss the spinach salad with the avocado and salad dressing.
• Add the walnuts and the mandarin orange and lightly toss the spinach salad again.
• Serve this tasty spinach salad with walnuts immediately.

Notes

Find out the health benefits of the ingredients I used in this spinach salad with walnuts recipe: spinach, lemon, olive oil, stevia, Tamari, Braggs, avocado, Mandarin Orange, Walnuts

Avocado Guacamole

This is one of the delicious recipes to lower high cholesterol with three of the best foods(avocado, olive oil, and lemon).

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Avocado Guacamole

Guacamole is easy to make and delicious too! It is full of very healthy superfoods so it is a party dip or snack food that is good for us.

Course Side Dish, Snack

Cuisine gluten-free, Mexican, vegan, vegetarian

Keyword avocado, guacamole, tomato

Author Diana Herrington

Ingredients

• 2 ripe avocados
• 1 ripe tomato
• 1 Tbsp Fresh lemon juice
• 2 Tbsp red onion
• 2 Tbsp cilantro
• 1 clove garlic
• 1/2 tsp Himalayan salt

Instructions

• Cut the avocados in half, remove the seed, scoop out the avocado from the peel, and put in a mixing bowl.
• Squeeze lemon to make lemon juice.
• Mash avocado.
• Mix in lemon juice with the mashed avocado.
• Finely chop leaves and tender stems of cilantro.
• Mince onion finely.
  
• Finely mince the garlic.
• Chop up well the tomato.
• Add onion, cilantro, salt, and lemon juice and mix in well.
• Gently mix in chopped tomato.
• Serve your avocado guacamole with corn chips or slices of vegetables.

Try this recipe Simple Garlic Zucchini  

This is a simple and tasty recipe if you like garlic. The first time I saw it being prepared was by a friend in my hippy days. I watched with amazement while he added clove after clove of garlic. I’m sure he put in more than I’ve put in the recipe! In those days, the idea was to eat as much garlic as we could, to get all of its health benefits. This is one of those recipes to lower high cholesterol.

Walnut Dark Chocolate Bar – No Sugar

This recipe produces one of the healthiest chocolate treats you will find. It also tastes better than the commercial stuff you end up buying! This is one of the few chocolates I make without other healthy sugars, and it is not for everyone. Only those who like very dark chocolate will appreciate the flavour. This is one of those recipes with two ingredients to help lower cholesterol: walnuts and chocolate.

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Walnut Dark Chocolate Bar

It also tastes better than the commercial stuff you end up buying! This is one of the few chocolates that I make without any of the other healthy sugars and it is not for everyone.  Only those who like very dark chocolate will appreciate the intense chocolate flavour.

Course Dessert

Cuisine gluten-free, vegan, vegetarian

Keyword chocolate, dark chocolate, healthy chocolate, walnut

Author Diana Herrington

Ingredients

• 4 squares unsweetened baking chocolate (approx. 112gm)
• 1 Tbsp coconut oil
• 1 tsp light liquid stevia
• 1 tsp vanilla extract
• 1/2 cup walnuts chopped
• 1/2 cup raisins or sultanas

Instructions

• Combine chocolate and coconut oil in a double boiler or carefully in a saucepan.
• Heat until all the chocolate and coconut oil is melted.
• Add the stevia.
• Mix in the vanilla extract after removing from heat.
• Line an 8-inch square pan or bread tin with parchment paper.
• Evenly sprinkle the walnuts and raisins in the pan.
• Pour the melted chocolate mixture over the raisins and walnuts.
• Let it cool in the refrigerator or freezer.
• Once the chocolate has set, cut it into squares.
• Store the chocolate in a covered container. It can also be stored in a refrigerator or freezer if desired.
• Now enjoy your healthy walnut dark chocolate bar which is a healthy treat!

Notes

Learn about the ingredients in this dark chocolate bar.

Chocolate Can Be Good for You

How to Get the Best Stevia Without the Bitterness

9 Benefits of Walnuts – the Crinkly Powerfood

12 Coconut Oil Health Benefits

Join the Healthy Chocolate Project to learn how to make healthy chocolate. All the recipes are vegan and only small amounts of healthy sugars are used. A couple of the recipes are raw too. 

Delicious, Beautiful Avocado Grapefruit Salad

If you want to lower cholesterol, this recipe is a super delicious way to eat. This salad has three of the best cholesterol-lowering foods in it (avocado, grapefruit, and olive oil).

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Avocado Grapefruit Salad

This grapefruit salad with avocado is filled with delicious and nutritious ingredients. Grapefruit is a very good fruit for the winter with all the vitamin C in it and it has fat flushing benefits too. Enjoy your grapefruit salad as a starter for your main meal or for your full light meal.

Course Salad

Cuisine gluten-free, vegan, vegetarian

Keyword avocado, grapefruit, salad

Author Diana Herrington

Ingredients

• 1 red grapefruit
• 1 white grapefruit
• 1 large avocado
• 2 fresh mint sprigs, stems removed
• 1 Tbsp virgin olive oil
• Pinch Himalayan salt

Instructions

• Remove the outer skin from the grapefruit.
• Prepare the grapefruit by peeling and sectioning.
• Remove the avocado from the peel and cut it into sections as shown in the photo.
• Arrange the avocado pieces on a plate.
• Cover with grapefruit.
• Now drizzle with olive oil and sprinkle with salt and mint.
• Time to enjoy this delicious salad.

Notes

Have you heard of the olive oil fraud?  Find out Which Olive Oil to Buy.

Learn about the health benefits of the ingredients: grapefruit, avocado, mint, olive oil, Himalayan salt

There you have it, many healthy recipes to lower high cholesterol. All the recipes here on Real Food for Life are healthy. They are filled with whole foods that are vegan, gluten-free, and refined sugar-free.

More Recipes To Lower High Cholesterol

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