10 Simple Recipes That Support Healthier Cholesterol Levels

When it comes to weight management, it may seem that it’s as simple as eating healthily and exercising. However, it’s a good idea to dig a little deeper into what it means to maintain a healthy diet. For some people, it’s important to pay attention to other conditions that obesity can cause. One of these conditions is dyslipidemia, and it affects a surprising number of people. Let’s look at why adjusting your diet may help. 

What’s Dyslipidemia?

Dyslipidemia refers to an imbalance of the lipids that are in your blood. This condition shouldn’t be confused with hyperlipidemia, which is a specific form of dyslipidemia where the lipids in your blood are elevated. When you have an imbalance, any or all of your lipid levels may be unusually low or high. 

There are three types of lipids in your blood. Low-density lipoprotein (LDL) is often referred to as the “bad” type of cholesterol because it can accumulate in your arteries, forming plaques that obstruct blood flow. When there is too much plaque in your arteries, you’re at an increased risk of having a heart attack. High-density lipoprotein (HDL), on the other hand, is often called the good cholesterol because it helps remove LDL from your blood.

Finally, you have triglycerides, which come from calories you haven’t burned yet. As a result, they’re stored in your fat cells where your body can burn them when needed. When you consume more calories than you burn, however, triglycerides can build up in your body, too. 

When you’re dealing with dyslipidemia, you may have high levels of specific lipids and low levels of another. In one study, people whose body mass index (BMI) put them in the category of obese had high levels of very-low-density lipoprotein (VLDL) and low levels of HDL-C. It was also noted that having dyslipidemia in general was a key factor in the high risk of cardiovascular events that are associated with obesity. 

Unfortunately, even though between 60-70 percent of people who are obese can have dyslipidemia, they might not be aware that they have it. Unless the imbalance is severe enough to cause health issues like coronary artery disease or peripheral artery disease, it usually takes a blood test to identify that something is wrong. 

With coronary artery disease (CAD), you may experience chest pain or discomfort as the buildup of plaque narrows or blocks the arteries leading to your heart. If left untreated, it can lead to a heart attack. In peripheral artery disease (PAD), plaque buildup affects blood flow in the arteries that supply your extremities. While the condition can affect your hands, it’s more likely to affect your legs. 

The most common symptom of PAD is pain in the legs after walking that gets better when you rest. The pain may also be present in your calves or hips. You should note, though, that as many as 40 percent of people with PAD don’t have leg pain. Some other possible symptoms include:

• Muscle atrophy (weakness).
• Hair loss.
• Smooth, shiny skin.
• Skin that is cool to the touch, especially if there is pain while walking.
• Decreased or absent pulses in the feet.
• Sores or ulcers in the legs or feet that don’t heal.
• Cold or numb toes.

In cases of severe dyslipidemia, you may develop xanthomas or arcus senilis. Xanthomas are yellowish fat deposits under the skin that can be seen with the naked eye. Arcus senilis is a white or gray ring around the cornea. 

With all that in mind, what can you do about it? Well, the first step is to talk to your doctor and get your lipid levels tested. Doing this will establish the way forward. Depending on the results, they may suggest changes to your diet or a combination of diet, exercise, and medications. 

RELATED: Your Doctor Said Your Cholesterol Is High. Now What?

Why Your Diet Matters

While it may not be the only answer for managing dyslipidemia, making certain dietary changes has been linked to successfully bringing your lipids into balance. The general advice is to focus more on fruits, vegetables, whole grains, lean proteins, and healthy fats, such as omega-3 fatty acids from fish, nuts, and seeds. You should also avoid foods high in cholesterol, saturated fats, trans fats, added sugars, and salt.

What if you went further, though? Instead of making general changes, what if you could specifically aim for foods that are meant to reduce your bad cholesterol? For example, foods like oatmeal, white beans, avocado, eggplant, carrots, nuts, salmon, kiwifruit, berries, cauliflower, and soy-based products can help to lower your cholesterol levels. Including high-fiber foods can also help you maintain healthy cholesterol levels.

Additionally, the way you cook and the cut of meat you choose can make fundamental differences in your cholesterol levels. Lean meats or select cuts of beef usually contain less fat than others. You can also cut away any visible fat before cooking, remove the skin before cooking, and allow cooked meats to drain after cooking. When it’s time to prepare your meals, it’s a good idea to opt for broiling, steaming, and boiling over frying. 

10 Great Recipes to Help

1. Stuffed Sweet Potatoes With Tomatoes and Chickpeas

Servings: 4

Ingredients

• 4 medium sweet potatoes, scrubbed
• 2 tablespoons extra-virgin olive oil
• 4 cups cherry tomatoes
• ¾ teaspoon salt, divided
• ¼ teaspoon ground pepper
• 3½ teaspoons minced garlic, divided
• ¼ teaspoon smoked paprika
• 1 (15½-ounce) can no-salt-added chickpeas, rinsed
• ¼ cup whole-milk plain strained yogurt, such as Greek-style
• 1½ tablespoons water
• 2 tablespoons torn fresh parsley

Method:

1. Prick scrubbed sweet potatoes all over with a fork; place on a microwave-safe plate. Microwave on High until tender, 7 to 10 minutes.
2. Meanwhile, heat 2 tablespoons oil in a large skillet over medium heat. Add 4 cups tomatoes, ½ teaspoon salt and ¼ teaspoon pepper; cook, stirring occasionally, until the tomatoes are softened and release their juices, about 10 minutes.
3. Stir in 3 teaspoons garlic and ¼ teaspoon smoked paprika; cook, stirring often, until fragrant, about 1 minute. Add rinsed chickpeas; cook, stirring occasionally, until the mixture thickens and becomes jammy and the chickpeas are heated through, about 2 minutes.
4. In a small bowl, combine ¼ cup yogurt, 1½ tablespoons water, the remaining ¼ teaspoon salt and ½ teaspoon garlic; stir until smooth.
5. Cut a slit lengthwise down the center of each sweet potato, leaving ends intact. Gently press the ends to open; fluff the flesh with a fork. Top with the chickpea mixture and drizzle with the yogurt sauce. Sprinkle with 2 tablespoons parsley.

2. White Bean, Tomato, and Cucumber Salad

Servings: 4

Ingredients

• 1 (15-ounce) can no-salt-added white beans, rinsed
• 2 cups halved cherry tomatoes
• 1 medium English cucumber, chopped
• ½ cup extra-virgin olive oil
• ⅓ cup chopped fresh chives
• 2 tablespoons white-wine vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon dried Italian seasoning
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 (5-ounce) package baby kale

Method:

1. Combine rinsed beans, 2 cups tomatoes and the chopped cucumber in a large bowl.
2. In a blender, combine ½ cup oil, ⅓ cup chives, 2 tablespoons vinegar, 2 teaspoons mustard, 1 teaspoon Italian seasoning and ½ teaspoon each salt and pepper; process until smooth and bright green, about 1 minute.
3. Pour the dressing over the bean mixture; stir to coat.
4. Place 5 ounces kale in a large serving bowl; top with the bean mixture. Toss gently to combine.

RELATED: Heart-Healthy Cooking: Recipes to Lower Cholesterol

3. Green Vegetable and Bean Soup

Servings: 4

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 1 medium white onion, chopped
• 1 (1-inch) piece fresh ginger, peeled and chopped
• 3 medium cloves garlic, minced
• 4 cups unsalted chicken broth
• 4 cups baby spinach
• ½ cup coarsely chopped fresh flat-leaf parsley, plus more for garnish
• 1 tablespoon lemon juice
• ½ teaspoon crushed red pepper, plus more for garnish
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 1 (15-ounce) can no-salt-added white beans, rinsed
• 1 cup shredded cooked chicken breast
• 1 cup cooked long-grain brown rice
• 1 tablespoon fried garlic (such as Maesri) or fried onions

Method:

1. Heat 1 tablespoon oil in a large saucepan over medium heat. Add chopped onion, chopped ginger, and minced garlic. Cook, stirring constantly, until the onion is softened, about 5 minutes.
2. Add 4 cups broth and bring to a simmer over medium heat. Stir in 4 cups spinach, ½ cup parsley, 1 tablespoon lemon juice, ½ teaspoon crushed red pepper, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until the greens are wilted and tender, about 5 minutes.
3. Puree the soup in the saucepan using an immersion blender until smooth, about 2 minutes. (Alternatively, working in batches, pour the spinach mixture into a blender. Secure the lid and remove the center piece to allow steam to escape. Cover with a clean towel and process until smooth, about 1 minute. Use caution when blending hot liquids.)
4. Stir in rinsed beans, 1 cup shredded chicken, and 1 cup cooked brown rice. Cook over medium heat, stirring occasionally, until the soup is heated through and slightly thickened, about 5 minutes.
5. Divide the soup among 4 bowls. Drizzle with the remaining 1 tablespoon oil and top with 1 tablespoon fried garlic. Garnish with additional parsley and crushed red pepper, if desired.

4. Pesto Pasta With Peas and Tomatoes

Servings: 4

Ingredients

• 8 ounces whole-wheat rotini (about 2 cups)
• 1 cup frozen peas
• ¼ cup pesto
• 2 tablespoons reduced-fat mayonnaise
• 1½ tablespoons white-wine vinegar
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 cup quartered grape tomatoes
• 1 scallion, sliced (about ¼ cup)

Method:

1. Bring a large saucepan of water to a boil. Add 8 ounces pasta; cook for 3 minutes less than package instructions. Add 1 cup peas and continue cooking until the pasta and peas are tender, about 3 minutes more. Drain the pasta and peas.
2. Meanwhile, whisk ¼ cup pesto, 2 tablespoons mayonnaise, 1½ tablespoons vinegar, ¼ teaspoon salt and ¼ teaspoon pepper together in a large bowl. Add 1 cup tomatoes, the sliced scallion and the cooked pasta and peas. Stir until well combined. Serve warm or at room temperature.

5. Lemon Orzo and Tuna Salad

Servings: 8

Ingredients

• 2 cups whole-wheat orzo (about 13 ounces)
• 1 large lemon, zested and juiced
• ¼ cup extra-virgin olive oil
• ½ teaspoon ground pepper
• ¼ teaspoon kosher salt
• 4 cups finely chopped broccoli (14 ounces)
• 2 (5-ounce) cans tuna in olive oil, drained and flaked
• 1 cup sliced pitted Kalamata olives
• 1 tablespoon chopped fresh oregano

Method:

1. Bring a large saucepan of water to a boil. Add 2 cups orzo; cook, stirring occasionally, until just al dente, 5 to 7 minutes. Drain and rinse under cold water until cool.
2. Meanwhile, whisk lemon zest, lemon juice, ¼ cup oil, ½ teaspoon pepper and ¼ teaspoon salt in a large bowl.
3. Add the orzo, 4 cups broccoli, the flaked tuna, 1 cup olives and 1 tablespoon oregano to the dressing; stir to combine.

6. High-Protein Black Bean Salad

Servings: 4

Ingredients

• 1 medium sweet potato, scrubbed and cut into ½-inch pieces (about 2¼ cups)
• 2 teaspoons extra-virgin olive oil plus ¼ cup, divided
• ¾ teaspoon ground allspice
• ½ teaspoon ground cumin
• 1⅛ teaspoons salt, divided
• 3 tablespoons lime juice (from 2 medium limes)
• 2 tablespoons orange juice (from 1 small orange)
• 1 teaspoon honey
• 1 medium clove garlic, grated (about ½ teaspoon)
• 2 (15-ounce) cans no-salt-added black beans, rinsed
• 1 medium red bell pepper, chopped (about 1 cup)
• ½ cup finely chopped red onion
• ½ cup chopped fresh cilantro
• ½ cup chopped unsalted roasted peanuts
• 1 small jalapeño pepper, thinly sliced into half-moons (optional)
• 1 large romaine lettuce heart, chopped (about 5 cups)

Method:

1. Preheat oven to 425°F. Toss sweet potatoes with 2 teaspoons oil, ¾ teaspoon allspice, ½ teaspoon cumin, and ⅛ teaspoon salt on a large rimmed baking sheet. Roast until browned and tender, about 20 minutes.
2. Meanwhile, whisk 3 tablespoons lime juice, 2 tablespoons orange juice, 1 teaspoon honey, the grated garlic and the remaining ¼ cup oil and 1 teaspoon salt in a large bowl. Add rinsed black beans, chopped bell pepper, ½ cup each onion, cilantro and peanuts, and the sliced jalapeño (if using); toss to coat.
3. When ready to serve, add the roasted sweet potatoes and chopped romaine to the bean mixture; toss to coat.

7. Tofu Tacos

Servings: 8

Ingredients

• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• ⅛ teaspoon ground cinnamon
• 1 (14- to 16-ounce) block extra-firm tofu, patted dry and cut into ½-inch pieces
• 2 tablespoons extra-virgin olive oil
• ½ cup chopped onion
• 2 large cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed
• 2 teaspoons cider vinegar
• ½ cup chopped cilantro
• 8 corn tortillas, warmed
• Shredded cabbage, pico de gallo and/or guacamole (optional)

Method:

1. Combine chili powder, cumin, oregano, salt, pepper, and cinnamon in a medium bowl. Add tofu and toss to coat. Set aside.
2. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, for 1 minute. Increase heat to medium-high and add tofu; cook, stirring occasionally, until starting to brown, about 10 minutes. Add beans; cook, stirring, until heated through, 2 to 3 minutes. Remove from heat; stir in vinegar and cilantro.
3. To serve, fill each tortilla with about 1/3 cup tofu filling. Top with cabbage, pico de gallo and/or guacamole, if desired.

8. Spinach and Fried Egg Grain Bowls

Servings: 4

Ingredients

• 2 teaspoons sesame oil
• 1 (5-ounce) package baby spinach
• 1 teaspoon lower-sodium soy sauce
• 4 large eggs
• 2 cups cooked wheat berries
• ¼ cup kimchi
• ¼ cup chopped scallions
• 2 tablespoons unsalted roasted peanuts, roughly chopped

Method:

1. Heat oil in a large nonstick skillet over medium heat. Add spinach; cook, stirring often, until wilted, about 3 minutes. Stir in soy sauce; transfer the mixture to a bowl.
2. Crack eggs into the skillet; cook for 2 minutes. Cover and continue to cook until desired degree of doneness, 2 more minutes for medium.
3. Divide wheat berries among 4 bowls; top each serving with an egg, 1/4 cup spinach mixture and 1 tablespoon kimchi. Top evenly with scallions and peanuts.

9. Salmon-Stuffed Avocados

Servings: 4

Ingredients

• ½ cup nonfat plain Greek yogurt
• ½ cup diced celery
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lime juice
• 2 teaspoons mayonnaise
• 1 teaspoon Dijon mustard
• ⅛ teaspoon salt
• ⅛ teaspoon ground pepper
• 2 (5-ounce) cans salmon, drained, flaked, skin and bones removed
• 2 avocados
• Chopped chives for garnish

Method:

1. Combine 1/2 cup yogurt, 1/2 cup celery, 2 tablespoons parsley, 1 tablespoon lime juice, 2 teaspoons mayonnaise, 1 teaspoon mustard, 1/8 teaspoon salt and 1/8 teaspoon pepper in a medium bowl; mix well. Add 10 ounces salmon and mix well.
2. Halve 2 avocados lengthwise and remove pits. Scoop about 1 tablespoon of flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
3. Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.

10. Creamy White Chicken Chili

Servings: 6

Ingredients

• 2 (15-ounce) cans no-salt-added great northern beans, rinsed, divided
• 1 tablespoon neutral oil, such as canola or avocado
• 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
• 1 teaspoon ground cumin
• ½ teaspoon salt, divided
• 1½ cups chopped yellow onion (1 medium)
• 5 cloves garlic, chopped (2 tablespoons)
• 2 cups unsalted chicken broth
• 2 (4-ounce) cans chopped green chiles, undrained
• 4 ounces reduced-fat cream cheese
• 1 tablespoon lime juice
• ½ cup loosely packed fresh cilantro leaves

Method:

1. Place half of the rinsed beans in a small bowl; using a whisk or potato masher, mash until smooth.
2. Heat 1 tablespoon oil in a large heavy pot over high heat. Add chicken pieces, 1 teaspoon cumin and ¼ teaspoon salt; cook, turning occasionally, until browned, about 5 minutes. Add 1½ cups onion, the chopped garlic and the remaining ¼ teaspoon salt. Cook, stirring often, until the onion is translucent and tender, about 3 minutes.
3. Add the remaining rinsed whole beans, the mashed beans, 2 cups broth and 2 (4-ounce) cans chiles; stir, scraping any browned bits off the bottom of the pot with a wooden spoon. Bring to a boil over high heat. Reduce heat to medium and simmer until the chicken is cooked through, about 3 minutes. Remove from heat; add 4 ounces cream cheese and 1 tablespoon lime juice; stir until the cream cheese is melted. Serve topped with ½ cup cilantro.

Although many people who are dealing with obesity can also develop dyslipidemia, that doesn’t mean you have to live with it. Talking to your doctor, eating well-balanced meals, and exercising regularly can help you live a healthy life. Even making small changes today can make a significant difference.