Did you know that you can take control of your heart health through diet? Heart health starts in the kitchen, and the foods you choose to prepare can have a powerful impact on managing your cholesterol. In this article, we’ll explore how simple, flavorful ingredients combined with smart cooking techniques can support heart health without compromising on flavor. Packed with fiber-rich whole foods and beneficial healthy fats, these recipes are crafted to help you eat well and feel even better—one delicious dish at a time.
Before we get to the yummy part, let’s talk a little bit about cholesterol and why it’s important to maintain. According to the Cleveland Clinic, cholesterol is a type of lipid that your body needs to function. It forms part of your cell membranes, helps your liver make bile, and serves as a building block for hormones. But high levels of LDL cholesterol in your blood can raise your heart disease risk. Healthy levels of HDL cholesterol may help protect your arteries and lower your risk.”
What high cholesterol looks like /symptoms:
You May Also Like
- Shortness of breath
- Headaches
- Dizziness
- Extreme fatigue
- Chest pain
- Fatty, yellowish skin deposits
- Leg pain or cramping
- Arm pain or cramping
Have you ever felt like you had to sacrifice your favorite foods or flavorful meals for good heart health? Well, what if I told you that you didn’t have to? Embracing heart-healthy ingredients, smart cooking techniques, and creating well-balanced recipes is all it takes–and I promise it’s doable! Let’s jump right in–explore good vs. bad ingredients for managing cholesterol levels.
Good ingredients for lowering and managing cholesterol:
- Fatty fish
- Black beans
- Kidney beans
- Whole-grain bread and pasta
- Brown rice
- Oatmeal
- Avocado
- Leafy greens
- Broccoli
- Cauliflower
- Apples
- Pears
- Berries
Bad ingredients (to limit or avoid altogether) for managing cholesterol:
You May Also Like
- Unhealthy fats(butter, lard, cream, etc.)
- Processed and fatty meats
- Deep-fried and fast foods
- High-sodium foods
- Sauces and dressings with added sugar and fat
- Sugary cereals
Techniques/advice for cooking with heart-health in mind:
- Use healthier fats (avocado oil, canola oil, olive oil)
- Boost fiber intake (brown rice, whole grains, quinoa, lentils, etc.)
- Consume lean proteins like tuna and salmon
- Prepare smarter (bake, grill, steam, roast, saute)
RELATED: 10 Foods That Naturally Lower Cholesterol
Discover 10 delicious recipes aimed at lowering cholesterol, crafted with everyday ingredients:
1. Sticky Chicken with Scallion and Corn Rice
INGREDIENTS
- 1 cup long-grain white rice
- 1 cup frozen corn, thawed
- 1 scallion, sliced
- 4 5-oz. boneless chicken breasts
- 1/4 tsp. ground ginger
- 1/4 tsp. cinnamon
- Pinch ground cloves
- Pinch cayenne
- 1 Tbsp. olive oil
- 2 Tbsp. honey
- 2 Tbsp. fresh lime juice
- 1/2 tsp. sesame seeds
DIRECTIONS
STEP 1: Cook the rice according to package directions. Fold in the corn and scallion.
STEP 2: Heat the oil in a large skillet over medium heat. Season the chicken with the ginger, cinnamon, cloves, cayenne and ¼ teaspoon salt and cook for about 5 minutes per side.
STEP 3: Drizzle with the honey and lime juice, then sprinkle with the sesame seeds.
STEP 4: Serve with the rice and any pan juices.
2. Seared Salmon with Roasted Cauliflower
INGREDIENTS
- 1 large head cauliflower (about 1 1/2 lb.) cut into florets
- 2 Tbsp. plus 2 tsp. olive oil
- kosher salt
- black pepper
- 4 6-oz. pieces skinless salmon filet
- 2 cloves garlic, chopped
- 1 Tbsp. capers
- 1/2 cup fresh flat-leaf parsley
DIRECTIONS
STEP 1: Heat oven to 450 degrees F. On a large rimmed baking sheet, toss the cauliflower with 2 tablespoons olive oil and ¼ tsp each salt and pepper. Roast until tender, about 15 minutes, then broil until golden brown.
STEP 2: Meanwhile, heat the remaining 2 teaspoons of oil in a large cast-iron skillet over medium-high heat. Season the salmon with ¼ teaspoon each salt and pepper and cook for 3 minutes.
STEP 3: Turn the salmon, scatter the garlic and capers around and cook until the salmon is opaque throughout, 2 to 3 minutes more.
STEP 4:Transfer the fish to plates and toss the cauliflower with the garlic, capers and parsley. Serve with the salmon.
3. One-Pot Spaghetti Marinara
INGREDIENTS
- 12 oz. thin spaghetti
- 4 cups low-sodium chicken broth
- 1 cup low-sodium marinara
- 1 14.5-oz can petite diced tomatoes, drained
- 2 Tbsp. olive oil
- 2 cloves garlic
- 1 Small Onion
- 1/2 cup fresh basil leaves, torn
- Kosher salt
- Black pepper
- Grated Parmesan, for serving
DIRECTIONS
STEP 1: In a large straight-sided skillet, place 12 oz thin spaghetti (it should lie flat on the bottom). Add the chicken broth, marinara, tomatoes and olive oil. Bring to a boil.
STEP 2: In a food processor, finely chop the garlic and onion; add to the skillet (it’s ok if the liquid hasn’t started boiling yet). Stir frequently until the liquid comes to a boil, then reduce heat and simmer, stirring often, until pasta is cooked, 6 to 10 minutes.
STEP 3: Fold in the basil, season with ¼ teaspoon each salt and pepper and serve with grated Parmesan.
4. Chili-Orange Shrimp with Broccoli Couscous
INGREDIENTS
- 6 oz. broccoli crowns, cut into florets
- 1 cup couscous
- kosher salt
- black pepper
- 1 large navel orange
- 1 1-in. piece ginger, peeled
- 1 Tbsp. olive oil
- 20 large shrimp
- 2 cloves garlic, thinly sliced
- 2 tsp. chili garlic sauce
- 1/2 cup roasted cashews, plus more for serving
- 2 Scallions, Sliced
DIRECTIONS
STEP 1: In a food processor, finely chop the broccoli. Transfer to a medium bowl, add the couscous and 1/4 teaspoon each salt and pepper and toss to combine. Pour 1 1/4 cups boiling water over the top, cover and let sit for 10 minutes.
STEP 2: Meanwhile, cut away the peel and white pith from the orange. Quarter the orange lengthwise, then slice crosswise. Thinly slice the ginger, stack the slices up, then thinly slice those to create small matchsticks.
STEP 3: Heat the oil in a large nonstick skillet over medium heat. Season the shrimp with 1/2 teaspoon salt and 1/4 teaspoon pepper, place in the skillet and cook for 3 minutes.
STEP 4: Turn the shrimp, scatter the garlic and ginger over the top and continue cooking for 1 minute. Add the chili garlic sauce and toss to coat. Add the orange and cashews and cook for 1 more minute.
STEP 5: Fluff the broccoli couscous with a fork. Serve the shrimp and cashews over the broccoli couscous and sprinkle with scallions and additional cashews, if desired.
5. Mediterranean Chicken Pitas
INGREDIENTS
- 4 medium plum tomatoes
- 1/4 small sweet onion
- 1 Tbsp. olive oil
- kosher salt
- Pepper
- 2 1/2 cups cooked, shredded white meat chicken
- 3/4 cup roughly chopped fresh flat-leaf parsley
- 2 piece pita bread
- 1 container hummus
- 1/2 head romaine lettuce
- 1/2 cup roughly chopped fresh mint leaves
- 1 large lemon
DIRECTIONS
STEP 1: In a large bowl, toss together the tomatoes, onion, oil, and 1/4 teaspoon each salt and pepper. Add the chicken and parsley and toss to combine.
STEP 2: Split the pitas to make 4 rounds. Spread each with hummus, then top with the lettuce and mint and squeeze the juice of half the lemon wedges on top.
STEP 3: Spoon the chicken salad on top of the lettuce. Serve with the remaining lemon wedges.
6. Sweet and Spicy Chicken Stir-Fry
INGREDIENTS
- 1 cup brown rice
- 1/2 cup apricot preserves
- 2 Tbsp. cider vinegar
- 1 Tbsp. grated fresh ginger
- 1/4 tsp. crushed red pepper flakes
- 3 tsp. canola oil
- 1 lb. boneless, skinless chicken breasts
- 2 medium carrots
- 1/2 lb. snow peas
DIRECTIONS
STEP 1: Cook the rice according to package directions.
STEP 2: Meanwhile, in a small bowl, combine the apricot preserves, vinegar, ginger, red pepper flakes and 1 Tbsp water; set aside.
STEP 3: Heat the oil in a large skillet over medium-high heat. In batches, cook the chicken until golden brown, 1 to 2 minutes per side; transfer to a plate.
STEP 4: Add the carrots, snow peas and remaining tsp oil and cook, tossing, for 2 minutes. Return the chicken to the skillet, add the apricot mixture, and cook until the chicken is cooked through and the vegetables are just tender, 2 to 3 minutes more. Serve over the rice.
7. Scallops with Lemon
INGREDIENTS
- 1 cup low-sodium chicken broth
- 1 Tbsp. capers
- 1 1/2 tsp. cornstarch
- 1 clove garlic
- 1 tsp. grated lemon zest
- 2 Tbsp. fresh lemon juice
- Kosher salt and pepper
- 3 tsp. unsalted butter
- 1 1/2 lb. sea scallops
- 2 Tbsp. fresh flat-leaf parsley
DIRECTIONS
STEP 1: In a small bowl, whisk together the broth, capers, cornstarch, garlic, lemon zest and juice, and 1⁄4 tsp each salt and pepper until the cornstarch dissolves.
STEP 2: In a large skillet, melt 2 tsp of the butter over medium-high heat. When butter just starts to brown, add the scallops and cook until golden and cooked through, 2 to 3 minutes per side. Transfer the scallops to a plate.
STEP 3: Add the broth mixture to the skillet and bring to a boil. Simmer until slightly thickened, about 1 minute. Remove from heat and stir in the remaining 1 tsp butter and the parsley. Spoon over the scallops.
8. Turkey Meatball Gyro
INGREDIENTS
- 1 lb. lean ground white meat turkey
- 1 large egg white
- 4 scallions, 2 finely chopped and 2 thinly sliced
- 2 Tbsp. chopped fresh dill
- 1 tsp. cumin
- 1/2 tsp. coriander
- kosher salt
- Freshly ground black pepper
- 1 lemon, halved
- 2 peppers (1 orange and 1 red), quartered, then thinly sliced crosswise
- 1 jalapeño, seeded and thinly sliced
- 1 cup small grape or cherry tomatoes, halved
- 1 Tbsp. extra-virgin olive oil
- 1/2 cup low-fat plain Greek yogurt
- 4 thin pitas
DIRECTIONS
STEP 1: Heat broiler and line a large rimmed baking sheet with nonstick foil.
STEP 2: In a large bowl, combine the turkey, egg white, chopped scallions, dill, cumin, coriander, and 1/2 teaspoon each salt and pepper. Shape the mixture into 20 small patties and place on the prepared sheet. Broil until just cooked through, 4 to 5 minutes. Squeeze the juice of half a lemon over the top.
STEP 3: In a clean bowl, squeeze the juice of the remaining lemon half. Add the peppers, jalapeño, tomatoes, oil, sliced scallion, and 1/4 teaspoon each salt and pepper and toss to combine.
STEP 4: Spread the yogurt on the pitas, top with the burgers and spoon the pepper relish over the top.
9. Turkey Burgers and Slaw with Sweet-Potato Chips
INGREDIENTS
SLAW
- 3 Tbsp. fresh lime juice
- 1 Tbsp. red wine vinegar
- 1 Tbsp. honey
- Kosher salt and pepper
- 8 oz. savoy cabbage, cored and thinly sliced
- 1 Granny Smith apple, cut into matchsticks
- 1 jalapeño, seeded and thinly sliced
SWEET POTATO CHIPS AND MAYONNAISE
- 4 cups sweet potato chips
- 1 tsp. smoked paprika
- 1/2 cup mayonnaise
- 1 Tbsp. Sriracha
- 1 Tbsp. fresh lemon juice
BURGERS
- 1 1/2 Tbsp. chili paste (like sambal oelek)
- 1 Tbsp. low-sodium soy sauce
- 1 Tbsp. fresh grated ginger
- 1/2 small onion, finely chopped
- 1 lb. ground turkey
- 2 Tbsp. olive oil, for skillet
- 4 buns, split and lightly toasted
DIRECTIONS
STEP 1: Heat oven to 400°F. In a large bowl, whisk together the lime juice, vinegar, honey, and a pinch each salt and pepper. Add the cabbage, apple, and jalapeño and toss to coat. Let sit, tossing occasionally, until ready to serve.
STEP 2: Line a large rimmed baking sheet with foil and spread the potato chips in an even layer. Bake just until warm (this releases the oils and helps the spice stick), about 5 minutes. Toss with the paprika.
STEP 3: Meanwhile, in a small bowl,whisk together the mayonnaise, Sriracha, and lemon juice; set aside.
STEP 4: In a large bowl, whisk together the chili paste, soy sauce, and ginger; stir in the onion, then add the turkey and mix to combine. Form the mixture into four 3⁄4-inch-thick patties.
STEP 5: Heat a grill, or the oil in a large cast-iron skillet, to medium-high heat. Grill or cook the burgers until an instant-read thermometer registers 165°F, 7 to 8 minutes per side on the grill or 4 to 5 minutes per side in the skillet.
STEP 6: Spread the buns with a touch of the Sriracha mayonnaise, then top with the burgers and slaw. Serve with the potato chips and remaining mayonnaise.
10. Vegetarian Fried Rice
INGREDIENTS
- 1 Tbsp. olive oil
- 4 oz. shiitake mushrooms, caps sliced (save stems for other use)
- 1 Tbsp. toasted sesame oil
- 6 oz. kale, leaves thinly sliced (save stems for other use)
- 2 cloves garlic, pressed
- 4 cups cooked long-grain rice
- 2 large eggs, beaten
- 2 Tbsp. low-sodium soy sauce
- 1 tsp. Sriracha
DIRECTIONS
STEP 1: Heat olive oil in a large skillet on medium-high. Add mushrooms and cook, tossing occasionally, until golden brown, 3 to 4 minutes; transfer to a plate.
STEP 2: Add sesame oil to the same skillet, then add kale and cook, tossing, 3 minutes. Stir in garlic and cook for 1 minute. Add rice and cook, tossing occasionally, until heated through, about 2 minutes.
STEP 3: Push rice to sides of the pan, pour eggs into open space, and cook, stirring often, until eggs are almost set, then fold in rice and cook 1 minute more. Toss with soy sauce, sriracha, and mushrooms.
Lowering cholesterol levels doesn’t require sacrificing your favorite foods or flavorful meals. By embracing heart-healthy ingredients, smart cooking techniques, and creating well-balanced recipes, you can turn everyday meals into an act of self-care. Heart-Healthy Cooking: Recipes to Lower Cholesterol shows that small, mindful choices in the kitchen can lead to lasting benefits for your heart and overall wellness– proving that eating healthy can be both nourishing and genuinely enjoyable.
