21 Recipes to Lower Cholesterol for a Healthier Heart

I’ve attached a video for every recipe below from my favorite home cooks. If you’re looking to lower your cholesterol, finding tasty and enjoyable meals is essential.

High cholesterol can lead to severe health issues, including heart disease, but adjusting your diet can make a significant difference. Incorporating recipes that are rich in fiber, healthy fats, and lean proteins can help reduce your cholesterol levels and support overall heart health.

Learn how to make delicious dinners featuring ingredients like salmon, beans, nuts, and avocados that naturally help lower cholesterol. These meals not only taste great but also contribute to a healthier lifestyle. Whether you prefer chicken, fish, or vegetarian dishes, you’ll find options that fit your preferences while benefiting your heart.

Ready to explore new and healthy dinner ideas? Dive in and discover easy recipes that can transform your diet and improve your health. Remember, consistency is key, and making small changes in your daily meals can lead to long-lasting results. So let’s get cooking and enjoy the journey to better health!

Red Beans and Rice with Chicken

Ingredients Needed:

• 1 pound chicken breast, cut into pieces
• Salt and black pepper (to taste)
• 1 tablespoon olive oil
• 1 sweet pepper, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can red beans, drained and rinsed
• 2 cups cooked rice
• 1 cup chicken broth
• 1 teaspoon cumin
• 1/4 teaspoon cayenne pepper

Instructions:

1. Sprinkle the chicken pieces with salt and black pepper.
2. In a large skillet, heat olive oil over medium-high heat.
3. Add the chicken, sweet pepper, onion, and garlic to the skillet.
4. Cook and stir for 8-10 minutes or until the chicken is no longer pink and vegetables are tender.
5. Stir in the beans, rice, broth, cumin, and cayenne pepper.
6. Cook until everything is heated through, stirring occasionally.
7. Serve warm and enjoy your heart-healthy meal!

Mexican Skewers with Spicy Rice & Lime Yogurt

Ingredients:

• 3 chicken breasts, cut into chunks
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp black pepper
• Juice of 1 lime
• 1 tbsp honey
• 2 tbsp fajita spice mix
• 1 large garlic clove, minced
• 1 cup basmati rice
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 cup Greek-style yogurt (0% fat)
• Juice of 1/2 lime
• Fresh mixed salad (optional)

Instructions:

1. Marinate Chicken:

   • In a bowl, combine olive oil, salt, pepper, lime juice, honey, fajita spice, and minced garlic.
   • Add chicken chunks and mix well.
   • Let it marinate for 10 minutes.

2. Cook Rice:

   • Cook basmati rice according to package instructions.
   • Add chili powder and cumin to the cooking water.

3. Grill Skewers:

   • Thread marinated chicken pieces onto skewers.
   • Grill on medium heat for 8-10 minutes, turning occasionally, until cooked through.

4. Prepare Lime Yogurt:

   • Mix Greek-style yogurt with lime juice in a small bowl.
   • Keep in the fridge until ready to serve.

5. Serve:

   • Plate the grilled chicken skewers.
   • Serve with spicy rice and a dollop of lime yogurt.
   • Add fresh mixed salad on the side if desired.

Greek Gyros

Ingredients:

• 1 lb chicken breasts or thighs, marinated
• Olive oil
• Whole wheat pita or flatbread
• 1/2 cup Tzatziki sauce
• 1 cup chopped cucumber
• 1 cup chopped lettuce
• 1 cup chopped tomatoes
• 1/2 cup sliced onions
• 1/4 cup olives (optional)

Instructions:

1. Heat a frying pan over medium-high heat and add a drop of olive oil.
2. Add the marinated chicken to the pan and cook for about 5-7 minutes on each side, until fully cooked.
3. Remove the chicken from the pan and slice it thinly.
4. Warm the pita or flatbread in the same pan for 1-2 minutes.
5. Spread 1-2 tablespoons of Tzatziki sauce on each flatbread.
6. Add a few slices of chicken.
7. Top with chopped cucumber, lettuce, tomatoes, onions, and olives if using.
8. Fold the flatbread and enjoy your gyro!

Tomato Carbonara

Ingredients:

• 300g pasta
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 400g canned tomatoes
• Salt and pepper, to taste
• 2 eggs
• 1 egg yolk
• Fresh basil, for garnish (optional)

Instructions:

1. 
   

   Cook the pasta al dente according to the instructions on the package. Drain and set aside.

   
   
2. 
   

   Heat the olive oil in a large saucepan over medium heat.

   
   
3. 
   

   Sauté the chopped onion until translucent, about 5 minutes.

   
   
4. 
   

   Add the minced garlic and cook for another minute.

   
   
5. 
   

   Pour in the canned tomatoes and cook for another 3 minutes, stirring occasionally. Season with salt and pepper.

   
   
6. 
   

   In a bowl, whisk together the eggs and additional egg yolk.

   
   
7. 
   

   Remove the saucepan from heat and toss the cooked pasta with the tomato sauce.

   
   
8. 
   

   Slowly pour the egg mixture over the pasta, stirring constantly until the sauce thickens and coats the pasta.

   
   
9. 
   

   Serve hot, garnished with fresh basil if desired.

   
   

Lentil Soup

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 3 cloves garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 1/2 cups lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 can diced tomatoes (14.5 oz)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups chopped kale or spinach

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and carrots. Sauté for 5-6 minutes until the veggies are soft.
3. Stir in the minced garlic, turmeric, and cumin. Cook for another 2-3 minutes.
4. Add the rinsed lentils and vegetable broth. Bring to a boil.
5. Reduce the heat to low, cover, and let simmer for about 30 minutes.
6. Stir in the diced tomatoes, salt, and black pepper.
7. Add the chopped kale or spinach. Cook for another 10 minutes until the greens are tender.
8. Serve hot and enjoy!

Vegetable Korma

Ingredients

• 2 medium potatoes, chopped
• 4 cups mixed chopped vegetables (carrots, peas, cauliflower)
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1-inch ginger, minced
• 1 jalapeño, chopped
• 1 cup tomato sauce
• 1/2 cup cashews
• 1/2 cup coconut milk
• 2 tablespoons vegetable oil
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• Salt to taste

Instructions

1. 
   

   Heat oil: In a large skillet, heat 2 tablespoons of vegetable oil over medium heat.

   
   
2. 
   

   Cook onions: Add the chopped onion and cook, stirring occasionally, until soft, about 5 minutes.

   
   
3. 
   

   Add ginger and garlic: Stir in the minced garlic and ginger, cooking for about 2 minutes until fragrant.

   
   
4. 
   

   Blend cashews: In a blender, combine cashews and 1/2 cup water. Blend until smooth.

   
   
5. 
   

   Mix spices: Add curry powder, turmeric, and garam masala to the skillet. Cook for 1 minute, stirring constantly.

   
   
6. 
   

   Add vegetables: Add the chopped potatoes, mixed vegetables, and tomato sauce. Stir well to coat the veggies with the spices.

   
   
7. 
   

   Simmer: Pour in the cashew blend and coconut milk. Reduce heat to low and let it simmer for about 10 minutes, until the vegetables are tender.

   
   
8. 
   

   Season: Add salt to taste and the chopped jalapeño. Simmer for another 5 minutes.

   
   
9. 
   

   Serve: Serve your vegetable korma hot with rice or naan. Enjoy!

   
   

Spicy Sweet Potatoes

Ingredients

• 2 large sweet potatoes, washed and dried
• 1 tbsp olive oil
• Sea salt
• Black pepper
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp garlic powder
• Fresh parsley for garnish (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the sweet potatoes into 1-inch bite-sized pieces.
3. Put the sweet potato pieces in a large bowl.
4. Drizzle olive oil over the sweet potatoes.
5. Season with sea salt, black pepper, paprika, cayenne pepper, and garlic powder.
6. Toss everything together until evenly coated.
7. Spread the sweet potato pieces in a single layer on a baking sheet lined with parchment paper.
8. Bake for 25-30 minutes or until they are crispy on the outside and tender inside.
9. Garnish with fresh parsley if desired.
10. Serve hot and enjoy!

Meat-Free Burrito

Ingredients:

• 1/2 cup salsa
• 1 green pepper, diced
• 1 tsp cumin
• 1 cup water
• 1 can (14.5 oz) diced tomatoes (not drained)
• 1 cup rice
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp thyme
• 1 can (15 oz) black beans, drained and rinsed
• 4 flour tortillas
• 1 avocado, mashed
• 1/4 cup fresh cilantro, chopped
• Lime juice, to taste

Instructions:

1. Add salsa, green pepper, cumin, water, tomatoes, rice, salt, pepper, and thyme to a pot over medium heat.
2. Bring to a boil, then reduce heat to low. Cover and simmer for 10 minutes.
3. Drain and rinse the black beans.
4. Stir beans into the mixture and increase heat to medium-high. Cook until heated through.
5. Warm tortillas in a pan or microwave.
6. Spread mashed avocado on each tortilla.
7. Add the bean and rice mixture on top.
8. Sprinkle with fresh cilantro and a squeeze of lime juice.
9. Fold tortillas to form burritos and serve warm.

Paella

Ingredients

• 1 lb chicken, cubed
• 1 tablespoon olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 red bell pepper, chopped
• 1 cup peas
• 1 can diced tomatoes
• 1/4 teaspoon saffron or turmeric
• 4 cups low-sodium chicken broth
• Salt and pepper, to taste
• Fresh parsley, chopped

Instructions

1. 
   

   Heat 1/2 tablespoon olive oil in a large pan. Add the cubed chicken and cook for 15 minutes until browned. Remove the chicken from the pan and set aside.

   
   
2. 
   

   Add remaining olive oil to the pan. Sauté the chopped onions and garlic until they become translucent.

   
   
3. 
   

   Add the bell peppers and stir well. Cook for 5 minutes until the onions begin to wilt.

   
   
4. 
   

   Add tomatoes, peas, garlic, parsley, and saffron or turmeric. Stir and cook for 2 more minutes.

   
   
5. 
   

   Reduce heat to medium-low. Add broth and the cooked chicken back into the pan. Stir well and cover.

   
   
6. 
   

   Simmer for 20 minutes or until the broth is absorbed and the chicken is fully cooked.

   
   
7. 
   

   Garnish with fresh parsley before serving. Enjoy your delicious and cholesterol-friendly Paella!

   
   

Avocado Dip

Ingredients:

• 1 ripe avocado
• Juice from 1 fresh lime
• 2 tablespoons chopped cilantro
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 1/4 cup buttermilk (optional for creamier texture)

Instructions:

1. Peel and chop the avocado.
2. Add the lime juice to the avocado.
3. Mix in the chopped cilantro and cumin.
4. Place the mixture in a blender and process until smooth.
5. Season with salt and pepper to taste.
6. For a creamier texture, add buttermilk and blend again.

One-Pot Lunch

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 teaspoon herbes de provence
• 1 cup barley
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) low-sodium black beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and minced garlic. Cook for 5 minutes or until golden.
3. Stir in herbes de provence and cook for another minute.
4. Add barley, diced tomatoes, black beans, and vegetable broth.
5. Stir well and bring the mixture to a boil.
6. Reduce the heat to medium and allow the barley to simmer for 15-20 minutes or until cooked.
7. Season with salt and pepper to taste.
8. Garnish with fresh parsley, if desired, before serving.

Tomato and Lentil Soup

Ingredients:

• 1 cup red lentils
• 1 can (15 oz) crushed tomatoes
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh mint leaves (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until it turns translucent, about 5-7 minutes.
3. Add the minced garlic and cook for another 1-2 minutes, stirring frequently.
4. Stir in the paprika and ground cumin, cooking for 1 minute.
5. Add the crushed tomatoes and red lentils to the pot and stir well.
6. Pour in the vegetable broth and bring the mixture to a boil.
7. Reduce the heat to low and let the soup simmer, covered, for about 30 minutes.
8. Season with salt and pepper to taste.
9. If using, add fresh mint leaves just before serving for extra flavor.

Tofu Scramble

Ingredients

• 1 block firm tofu (pressed to remove water)
• 1 tbsp olive oil
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp turmeric
• 1/2 tsp paprika
• 1 tsp nutritional yeast
• 1/4 cup non-dairy milk
• 1 small onion, diced
• 1/2 cup black beans
• 1/2 cup diced bell pepper
• Optional: diced jalapenos for a spicy kick

Instructions

1. 
   

   Press the tofu: Place a heavy pan or skillet on top of the tofu for about 10 minutes to squeeze out excess water.

   
   
2. 
   

   Heat the oil: Add olive oil to a large pan on medium-high heat. Wait until the oil is hot.

   
   
3. 
   

   Sauté vegetables: Add diced onion and bell pepper. Cook until they soften, about 3-5 minutes. Add black beans and jalapenos if you’re using them.

   
   
4. 
   

   Add spices: Stir in black pepper, garlic powder, turmeric, and paprika. Cook for another 1-2 minutes to warm the spices.

   
   
5. 
   

   Crumble tofu: Remove the tofu from the press and crumble it into the pan. Stir frequently and cook for 4-5 minutes until the tofu starts to brown.

   
   
6. 
   

   Mix in nutritional yeast: Add nutritional yeast and stir to combine.

   
   
7. 
   

   Add non-dairy milk: Pour the non-dairy milk into the pan and stir. Cook for an additional 2-3 minutes until everything is well combined.

   
   

Enjoy your delicious and heart-healthy tofu scramble!

Stuffed Peppers

Ingredients:

• 4 bell peppers
• 1 cup cooked brown rice
• 1 lb ground turkey
• 1 can diced tomatoes (14.5 oz)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 1 cup tomato sauce

Instructions:

1. 
   

   Preheat your oven to 350°F (175°C).

   
   
2. 
   

   Prepare the peppers by washing them and cutting off the tops. Remove the seeds and membranes.

   
   
3. 
   

   Cook the filling: In a large skillet over medium heat, cook the ground turkey, onion, and garlic until the turkey is browned and the onion is soft.

   
   
4. 
   

   Mix ingredients: In a medium bowl, combine cooked turkey, brown rice, diced tomatoes, Italian seasoning, salt, and pepper.

   
   
5. 
   

   Fill the peppers: Spoon the mixture evenly into each bell pepper.

   
   
6. 
   

   Top with tomato sauce: Pour tomato sauce over the stuffed peppers.

   
   
7. 
   

   Bake: Place the stuffed peppers in a baking dish and bake for 30-35 minutes, or until the peppers are tender.

   
   

Enjoy your delicious and heart-healthy stuffed peppers!

Walnut Soup

Ingredients:

• 1 cup walnuts, chopped
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 potato, peeled and diced
• 4 cups vegetable broth
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and minced garlic, sauté until they are soft and golden.
3. Stir in carrots and celery, cooking for another 5 minutes.
4. Add the diced potato, walnuts, vegetable broth, and bay leaf.
5. Bring the mixture to a boil, then lower the heat to a simmer.
6. Cook for 20-25 minutes until the vegetables are tender.
7. Remove the bay leaf from the pot.
8. Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
9. Season with salt and pepper to taste.
10. Garnish with fresh parsley before serving. Enjoy!

Plant-Based Chilli

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 carrot, diced
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can corn, drained
• 2 cans diced tomatoes
• 2 cups vegetable broth
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1 teaspoon oregano
• Salt and pepper, to taste
• Optional toppings: avocado slices, chopped cilantro, lime wedges

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, garlic, red bell pepper, and carrot; sauté for 5-7 minutes until softened.
3. Stir in chili powder, cumin, smoked paprika, and oregano; cook for another 1-2 minutes until fragrant.
4. Add black beans, kidney beans, corn, diced tomatoes, and vegetable broth. Stir to combine.
5. Bring to a boil, then reduce heat to low and let it simmer for 20-25 minutes, stirring occasionally.
6. Season with salt and pepper to taste.
7. Serve hot with your favorite toppings.

Stir-Fry

Ingredients

• 1 lb chicken breast, sliced thin
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 tablespoon rice wine vinegar
• 1 teaspoon cornstarch mixed in 2 tablespoons water
• 1 tablespoon vegetable oil

Instructions

1. 
   

   Marinate the Chicken
   In a bowl, mix soy sauce, honey, sesame oil, and rice wine vinegar. Add the chicken slices and toss to coat. Let it marinate for 10-15 minutes.

   
   
2. 
   

   Prepare the Veggies
   While the chicken marinates, chop the broccoli and bell pepper, and mince the garlic.

   
   
3. 
   

   Cook the Chicken
   Heat a wok or large skillet over high heat. Add vegetable oil and let it heat up. Add the marinated chicken and cook for 3-4 minutes until it starts to brown.

   
   
4. 
   

   Stir-Fry the Veggies
   Add garlic, broccoli, and bell pepper. Stir-fry for 2-3 more minutes until the veggies are tender-crisp.

   
   
5. 
   

   Thicken the Sauce
   Add the cornstarch mixture to the pan and stir well. Cook for another minute until the sauce thickens and coats the chicken and veggies.

   
   

Serve your stir-fry hot over cooked brown rice or quinoa for a heart-healthy meal. Enjoy!

Beans on Toast with Smoky Walnuts

Ingredients:

• 1 tbsp olive oil
• 3 spring onions, chopped
• 1 tsp paprika
• 1 can of beans (cannellini or red kidney), drained and rinsed
• 1 can of chopped tomatoes
• 1 tsp sugar
• 1 tbsp Worcestershire sauce (optional)
• 50g walnuts, chopped
• 100ml water
• 4 slices of wholegrain bread

Instructions:

1. Heat the olive oil in a large saucepan over medium heat.
2. Add the spring onions and cook for 1 minute.
3. Stir in the paprika, then add the beans, chopped tomatoes, sugar, Worcestershire sauce, and water.
4. Cover the pan and bring the mixture to a boil.
5. Reduce the heat and let it cook for 5 minutes, stirring occasionally.
6. Remove the lid and cook for another 3 minutes, allowing the sauce to thicken.
7. In a separate pan, toast the walnuts over medium heat until they are fragrant.
8. Toast the slices of bread in a toaster or on a grill.
9. Spoon the bean mixture onto the toasted bread slices.
10. Sprinkle the toasted walnuts on top before serving.

Quinoa Salad

Ingredients

• 1 cup quinoa
• 2 cups water
• 1/4 teaspoon salt
• 1 cup edamame, shelled
• 1 cup roasted corn
• 1 apple, chopped
• 1/2 cup walnuts
• 1/4 cup maple syrup
• 1/4 cup apple cider vinegar
• 2 tablespoons olive oil
• 1 teaspoon garlic, minced
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley, chopped

Instructions

1. Cook Quinoa: Rinse quinoa under cold water. In a medium pot, bring 2 cups of water to a boil. Add the quinoa and salt, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
2. Prepare Edamame and Corn: If using frozen edamame and corn, cook according to package instructions. Let them cool.
3. Make Maple Walnuts: In a small pan over medium heat, toast the walnuts for 2-3 minutes. Add maple syrup and stir until walnuts are coated and syrup thickens, about 2 more minutes. Remove from heat and cool.
4. Chop Produce: Dice the apple and chop the parsley.
5. Mix Dressing: In a small bowl, whisk together the apple cider vinegar, olive oil, minced garlic, and black pepper.
6. Combine Ingredients: In a large mixing bowl, combine the quinoa, edamame, roasted corn, chopped apple, maple walnuts, and fresh parsley.
7. Add Dressing: Pour the dressing over the salad ingredients. Toss to coat evenly.
8. Serve: Serve chilled or at room temperature.

Enjoy your tasty, nutritious quinoa salad!

Roasted Vegetables

For a heart-healthy, low-cholesterol dinner, roasted vegetables are a fantastic choice. Here’s a simple recipe that’s easy to follow and delicious:

Ingredients:

• 1 broccoli head, cut into florets
• 1 bell pepper, sliced
• 1 small cauliflower, cut into florets
• 1 zucchini, sliced
• 2 tbsp olive oil (optional)
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• Salt and pepper, to taste

Instructions:

1. Preheat your oven to 425 degrees F (218 degrees C).
2. Combine your vegetables in a large bowl.
3. In a small bowl, mix the olive oil, garlic powder, Italian seasoning, salt, and pepper.
4. Pour the olive oil mixture over the veggies and toss to coat evenly.
5. Spread the vegetables in a single layer on a baking sheet lined with foil.
6. Roast in the oven for 20-30 minutes, or until they are tender and slightly browned.
7. Serve hot, and enjoy your nutritious meal!