Cholesterol is a fat-like substance found in the body and required for many important functions. However, high blood cholesterol levels can increase the risk of cardiovascular disease. Eating a low-cholesterol diet can help reduce blood cholesterol levels and thus the risk of cardiovascular disease. In this article you will find tips for a low-cholesterol diet as well as tasty recipes.
Tips for a cholesterol-conscious diet
- Avoid foods with a lot of saturated fat such as butter, cream, fatty meat and sausage products and cheese.
- Instead, use vegetable oils like olive or canola oil for cooking and baking.
- Regularly eat high-fat fish like salmon or herring, which are high in omega-3 fatty acids and can lower your risk of cardiovascular disease.
- Eat plenty of fruits and vegetables, which are high in fiber and can lower blood cholesterol levels.
- Avoid fast food, ready meals, and snack foods, which are often high in saturated and trans fats.
- Eat legumes regularly, such as lentils or beans, which are high in fiber and protein.
- When cooking, use herbs and spices instead of salt to enhance flavor.
Delicious recipes for a cholesterol-conscious diet
1. Mediterranean Pasta Salad
- 300 g wholemeal pasta
- 1 red pepper
- 1 yellow pepper
- 1 zucchini
- 1 small eggplant
- 1 small onion
- 2 tablespoons olive oil
- 2 tablespoons white wine vinegar
- 1 teaspoon mustard
- 1 teaspoon of honey
- salt and pepper
- Cook the noodles according to package directions and let cool.
- Cut the peppers, zucchini and aubergine into small cubes, finely chop the onion.
- Mix olive oil, white wine vinegar, mustard and honey to form a marinade and season with salt and pepper.
- Add the diced vegetables and marinade to the noodles and mix well.
2. Lentil Soup
- 200 grams of red lentils
- 1 onion
- 2 carrots
- 1 stick of celery
- 1 tablespoon olive oil
- 1 liter vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika powder
- salt and pepper
- Cut the onion, carrots and celery into small cubes.
- Heat the olive oil in a saucepan and sauté the diced vegetables in it.
- Add the lentils, vegetable broth, cumin and paprika powder and bring to the boil.
- Let the soup simmer for about 20 minutes until the lentils are soft.
- Season with pepper and salt.
Eating a low-cholesterol diet can help lower blood cholesterol levels and reduce the risk of cardiovascular disease. By avoiding foods high in saturated fats and trans fats and eating fruits, vegetables and legumes regularly, a low-cholesterol diet is easy to implement. Delicious recipes such as the Mediterranean pasta salad or the lentil soup show that a low-cholesterol diet can also be very tasty.