If you are trying to reduce your cholesterol levels, you have more than likely already heard that sticking to foods like whole grains, vegetables, fish, and other heart options that support heart health is one of the best things you could do to accomplish your goals.
It is true that your food choices could have a big impact on your how high your cholesterol levels are. Lifestyle choices, including making the best dietary choices, might help bring your high cholesterol levels back into line without needing to explore certain medications.
Finding methods to better follow these cholesterol-lowering diet tips could get challenging if you are more focused on easy-to-prepare dishes. Fortunately, we have rounded up 4 easy recipe ideas that may help support healthy cholesterol levels in a simple way.
1 — Popped Sorghum
Including whole grains in your diet could help support healthy cholesterol levels, including LDL and total measurements. Sorghum is an ancient grain that is a popular food in many cultures.
While sorghum is a good base for a whole-grain side dish, it is also a great snack to enjoy when it is popped like pop popcorn is. Once they are heated up and popped, you will be left with small popped whole-grain kernels that won’t get stuck in-between your teeth like popcorn does. Top this snack with nutritional garlic powder, yeast, chili powder and cumin for a dairy-free cheesy-like nosh, or you can sprinkle a combo of sugar and cinnamon on top for a sweeter snack.
2 — Tea Latte
Drinking black tea might be a simple way to reduce your LDL “bad” cholesterol, especially if you have a higher risk of developing cardiovascular disease.
Level up your normal cup of tea with a tea latte. After steeping one teabag of black tea in ½ cup of boiling water until it’s brewed to your liking in a teacup, stir in 1 teaspoon of honey until it is dissolved. Lastly, pour in a ½ cup of frothed 2% milk on top of your tea for a satisfying and cozy drink that helps keep your heart health in check while enjoying a delicious drink.
3 — Salmon
Consuming a lot of fatty fish, like salmon, is connected to improved HDL cholesterol levels. Thankfully, cooking a salmon dish doesn’t need to be an entire production. Simply rubbing a salmon filet with some olive oil and adding some herbs and spices to it before you bake it in the oven will result in a protein-packed main dish that goes well with fresh veggies and whole grain on busy weeknights.
4 — Oatmeal topped with berries and walnuts
Oatmeal is a quintessential cholesterol-reducing food, thanks to a special kind of soluble fiber that oats have in them called beta-glucans. This fiber helps remove cholesterol from the body, ultimately helping you obtain healthier levels in a more natural way.
Topping your oatmeal with walnuts could help support healthier cholesterol levels as well. A recently published study in Circulation, older people who consume walnuts in their diet each day resulted in an avg 4.3 mg/dL reduction in bad cholesterol levels. Based on this data, aiming for about 13-25 walnut halves every day will produce cholesterol-reducing effects of this delicious and versatile nut.
And what is a bowl of oatmeal without any berries? Adding a handful of berries will give your oatmeal a boost of satiating fiber, antioxidants and a sweet taste without adding any sugar. Certainly, a winning combination.