Nutritionist shares three easy recipes to try if you want to lower cholesterol
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Nutritionist Jenna Hope shared some cholesterol-lowering recipes with Express.co.uk.
The first meal you may want to consider adding to your menu is black bean shakshuka.
Jenna said: “Beans are a rich source of fibre which can help to lower cholesterol and support overall heart health.”
Black bean shakshuka
Prep: 10 minutes
Cook: 25 minutes
Serves: 2
Ingredients
- 1 tbsp olive oil
- 1 large onion, finely chopped
- 1 garlic clove, chopped
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tbsp tomato puree
- 1 tbsp chipotle paste
- 2 cans cherry tomatoes
- 400g can black beans
- LoSalt (reduced sodium salt)
- Black pepper
- 4 large eggs
- Coriander, chopped
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Method
- Heat the oil in a deep-sided frying pan set over a medium heat. Add the onions and garlic then fry for five minutes until softened.
- Stir in the spices and cook for 30 seconds until fragrant then add the tomato puree, chipotle paste, tomatoes and black beans. Season with LoSalt and pepper then cook for 15 minutes.
- Make four wells in the tomato mixture and crack an egg into each. Place the lid on the pan and cook for 4 minutes or until the eggs are cooked to your liking.
- Sprinkle over the coriander before serving in bowls.
Another recipe you might want to incorporate into your meals is chicken Caesar salad.
Chicken Caesar salad
Prep: 15 minutes
Cook: 7-8 minutes
Serves: 4
Ingredients
- 80g ciabatta, torn into bite sized pieces
- ½ tbsp extra virgin olive oil
- ¼ tsp LoSalt (reduced sodium salt)
- 150ml fat free natural yogurt
- 1 tbsp low fat mayonnaise
- 1 tbsp sherry vinegar
- 2 cloves garlic, crushed
- 1 anchovy fillet, very finely chopped
- 2 Romaine hearts, thickly sliced
- 200g roast chicken, shredded
Method:
- Preheat the oven to 200oC, gas mark 6.
- Place the bread on a baking tray and toss with the oil and half the LoSalt, bake for 7-8 minutes until golden and crispy.
- Meanwhile, mix together the yogurt, mayonnaise, vinegar, garlic, anchovy and remaining LoSalt, season with black pepper.
- Toss the dressing into the Romaine lettuce, top with the chicken and scatter over the ciabatta croutons to serve.
Jenna said: “The lower-fat mayonnaise and yoghurt is a great way to help reduce total saturated fat intake.”
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She explained: “High levels of saturated fat contribute to increased cholesterol.”
Jenna noted: “Additionally, chicken can be a leaner source of protein, however opt for the white meat over the dark meat where possible.”
Adding salmon into your dishes could be a great way to “reduce inflammation caused by higher levels of cholesterol”.
Jenna said: “Salmon is a rich source of polyunsaturated fatty acids, specifically omega-3.”
Grilled Harissa salmon
Prep: 5 minutes
Cook: 10 minutes
Serves: 2
Ingredients
- 2 salmon fillets, skin removed, each cut into 6 chunks
- 1 courgette, sliced into 8
- 1 tbsp rose harissa paste
- ½ tsp LoSalt (reduced sodium salt)
- 12 cherry tomatoes
- 100g wholewheat couscous
Method:
- Preheat the grill and line a baking tray with foil.
- In a large bowl, mix together the salmon, courgette, harissa and ¼ tsp LoSalt.
- Using 4 skewers, thread the salmon, courgette and cherry tomatoes alternately. Place on the prepared tray and grill for 5 minutes, turn and grill for a further 5 minutes until slightly charred and just cooked throughout.
- Meanwhile, place the couscous and remaining LoSalt in a small bowl, pour over boiling water to just cover the couscous, cover with cling film and leave for 5 minutes, fluff up with a fork and serve with the skewers.
Jenna Hope (RNutr), BSc (Hons), MSc is a registered nutritionist.
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