If you are looking to lower your cholesterol levels without sacrificing flavor, you've come to the right place. As healthcare professionals, we understand the importance of enjoying what you eat while taking care of your heart. So if you'd like to eat food that tastes great but also supports a low-cholesterol lifestyle, check out these easy and delicious recipes.
Breakfast: Berry Chia Seed Pudding
Ingredients:
1/4 cup chia seeds
1 cup unsweetened almond milk (or any milk of your choice)
1 tablespoon maple syrup (optional)
1/2 teaspoon vanilla extract
1 cup mixed berries, fresh or frozen
Instructions:
In a mixing bowl, combine the chia seeds, almond milk, maple syrup (if using) and vanilla extract. Stir well to combine.
Cover the bowl and refrigerate for at least 2 hours, or preferably overnight, to allow the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
Once the chia pudding has set, give it a good stir to break up any clumps.
Divide the pudding into bowls and top with mixed berries.
Serve chilled and enjoy this delightful and cholesterol-friendly breakfast!
Lunch: Veggie Stir Fry
Ingredients:
1 cup quinoa, rinsed (or brown rice if preferred)
2 cups vegetable broth
2 tablespoons olive oil
2 cloves garlic, minced
1 onion, chopped
2 cups mixed vegetables (such as bell peppers, broccoli, carrots), fresh or frozen
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
Salt and pepper to taste
Sesame seeds for garnish
Instructions:
In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa (or brown rice), reduce heat to low, cover the saucepan and simmer for 15-20 minutes or until cooked.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and chopped onion, and sauté until softened.
Add the mixed vegetables to the skillet and cook until tender.
Stir in the cooked quinoa (or brown rice), soy sauce and rice vinegar. Cook for an additional 2-3 minutes, allowing the flavors to meld together.
Season with salt and pepper to taste, then sprinkle with sesame seeds. Serve with chicken or tofu for extra protein. This nutritious and cholesterol-friendly stir fry is ready to delight your taste buds!
Dinner: Zesty Lemon Garlic Salmon
Ingredients:
4 salmon fillets
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, juiced and zested
Salt and pepper to taste
Fresh parsley for garnish
Instructions:
Preheat your oven to 375°F and line a baking dish with parchment paper.
Place the salmon fillets in the baking dish and season with salt and pepper.
In a small bowl, mix the minced garlic, olive oil, lemon juice and lemon zest.
Pour the lemon garlic mixture over the salmon fillets, making sure they are evenly coated.
Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Garnish with fresh parsley before serving. Enjoy your zesty and heart-healthy meal with a side of your favorite vegetables.
These recipes are not only simple but also perfect for maintaining a low-cholesterol diet. By incorporating these heart-healthy meals into your weekly rotation, you'll be nourishing your body with wholesome ingredients while satiating your appetite. Eating healthy doesn't have to be bland or boring - it's all about finding creative ways to enjoy nutritious foods that support your overall health. Cheers to good food and a happy heart!
About Odessa Medical Enterprises
We are the office of Dr. Khavar Dar, MD and Janette Ornelas, FNP-C, providing pulmonary, critical care and primary care to patients in Odessa, TX. At Odessa Medical Enterprises, we believe that compassion is crucial for effective treatment. Together, we consider it our mission to serve our community and beyond with the utmost care.
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