12 Cholesterol-Lowering Recipes

High cholesterol can increase your risk of heart disease and other lifestyle diseases. Before you reach for the meds, talk to your doctor about trying to alter your diet instead. These cholesterol-lowering recipes can help!

How I Lowered My Cholesterol with Diet Alone

When I was 25, I went in for a routine physical and learned that my cholesterol was shockingly high: in the upper-200s.This actually wasn’t the first time a doctor had flagged my cholesterol levels. Highcholesterol runs in my family, andit’s something that I have dealt with on and off since childhood.

At this appointment, though, the doctor suggested putting me on statins. For the rest of my life. Did I mention that I was 25?

That suggestion seemed wild to me, so I pushed back, asking if I could have some time to address the issue with diet, rather than pills. I waspescatarianback thenanddecided to cut out eggs and dairy andcut back on eating fried foods.I eventually eliminatedfish, as well, going 100 percent vegan.

At my three-month followup, my cholesterol was in the normal range, and 14 years later, it remains that way.

Of course, mysuccessis onlyone case. While there is evidence that changing your diet canhelp get cholesterol under control, you should definitelybe working withyour doctor, getting regular cholesterol tests to make sure thatthings are improving.

12 Cholesterol-Lowering Recipes

If you want to try tocontrol your cholesterol with diet, it can seem daunting, especially if you eatthe Standard American Diet or tend to center your plate on meat in general. These cholesterol-lowering recipes are meant to jumpstart your journey to heart-healthy eating.

Cholesterol-Lowering Recipes

A plant-based dietwas my key to lower cholesterol, andit turns out there are specific plant-based foods that are cholesterol-lowering powerhouses. These recipes incorporate those foods deliciously!

Instant Pot Baba Ghanoush

1. Pressure Cooker Baba Ghanoush

This flavorful eggplant dip is great for snacking with your favorite veggies. It’s a healthy spread to use in sandwiches and wraps. Eggplant is a great source of cholesterol-lowering soluble fiber. You may be worried about the teaspoon of salt in this recipe, but don’t panic! Thesalt helps “sweat” the eggplant, removing its bitterness. Once that process is done, you rinse the salt away. Be as thorough as you can,so you’ll end up with a low-salt dip.

2. Pumpkin Spice Overnight Oatmeal

Oats are also packed with soluble fiber, so this is a great way to sneak in some fiber goodness first thing in the morning. Instead of refined sugar, this recipe gets its sweetness from bananas, which bring even more fiber to the table.

3. Roasted Eggplant and Barley Salad

Packed with veggies, fiber-rich whole grains and heart-healthy olive oil, this cholesterol-lowering recipe works great as a side dish or an entree. Just omit thefeta cheese or use homemade vegan feta.This salad alsodelicious the next day, so bring those leftovers for lunch!

4. Kidney Bean Curry

Beans are also packed with soluble fiber, making them excellent at keeping cholesterol in check. Serve this flavorful curry over your favorite whole grain for even more cholesterol-lowering power.

Whole Roasted Okra is simple to prepare and requires very little active cooking time. Roasting turns okra into a tender, tasty side dish without the stringiness that you associate with boiled okra.

5. Whole Roasted Okra

Unlike boiled okra, roasted okra isn’t slimy. But it isrich in soluble fiber, making it excellent at lowering cholesterol. Serve this up as a side dish with your favorite plant-based proteins. It would be lovely alongside the kidney bean curry listed above.

6. Oil-Free Sage and Walnut Pesto

Not only have nuts been proven to lower cholesterol by about five percent (if you eat two ounces per day), but they are also delicious. This oil-free, plant-based pesto is perfect tossed with whole grain pasta or as a spread on sandwiches and wraps.

7. Black Bean Soup

Black bean soup is one of my favorite cold-weather dishes. It can be a meal on its own, or you can serve it with your favorite whole grain and a side of veggies. Like kidney beans, black beans are rich in soluble fiber.

Fermented Almond Farmers Cheese

8. Fermented Almond Farmers

Think that cutting dairy means no cheese? No way! Vegan cheese has come a long way, baby, and this almond-based cheese is living proof. What a delicious way to get that two-ounce serving of nuts into your diet!

9. Cashew Queso

I told you that cheese wasn’t off the table! This cashew-based queso is kid- and omnivore-approved and a great source of cholesterol-lowering nuts, olive oil and even some sneaky veggies. Serve it up as a dip with baked tortilla chips and veggies, use it as a spread for sandwiches ordollop it onto your next taco or burrito bowl.

10. Cinnamon-Apple Steel Cut Oats

Your pressure cooker makes fiber-packed steel cut oats in record time.On top of the oats, this recipe is sweetened with apples, which are an excellent source of cholesterol-lowering pectin.If you don’t have a pressure cooker, you can use this guide to translate the directions to the stovetop.

Packed lunches are easy with a container of homemade Chickpea Salad in the fridge. This recipe makes enough for three chickpea salad sandwiches - that's a lot of lunches sorted!

11. Chickpea Salad Sandwich

This recipe combinesbeans with the pectin-packed power of grapes! If youaren’t wild about buying vegan mayo, you can try thistofu-based vegan mayo instead. Tofu and other whole soyfoods also have cholesterol-lowering benefits.

12.Sesame-Coated Tofu with Spicy Broccoli

Like I mentioned above, soy has also been shown to lower cholesterol, and this healthy tofu recipe is a great way to get more soy into your day. Worried that soy is bad for your health? Don’t! Dr. Holly Wilsondoes a great jobbusting the soy mythsthat the meat and dairy industries have been feeding us for decades.

102 comments

Jan S
Jan S9 days ago

thanks

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Carole R
Carole R20 days ago

Thanks for the ideas.

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Camilla V
Camilla Vaga28 days ago

thx

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Cindy M. D
Cindy M. D29 days ago

My cholesterol levels are good but I will be trying some of these recipes especially the chickpea salad sandwich. TYFS. Have a happy and healthy day :)

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Mark T
Mark Tabout a month ago

Ty.

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lynda leigh
lynda labout a month ago

Dr. Holly Wilson does a great job busting the soy myths that the meat and dairy industries have been feeding us for decades.

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Amanda M
Amanda Mabout a month ago

Thanks for sharing

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Amanda M
Amanda Mabout a month ago

Thanks for sharing

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Leo C
Leo Custerabout a month ago

Thank you for posting!

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Lisa M
Lisa Mabout a month ago

Thanks.

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