- foods rich in fibre, like wholegrains, legumes, beans, fruits and vegetables
- omega 3 polyunsaturated fats found in foods like oily fish, chia seeds, nuts and flax seeds
- foods containing monounsaturated fats, like olive oil, avocado and nuts
Here’s one of our favourite low cholesterol diet recipes for you and the family to try, designed by our in-house nutritionist, Alex; proof that healthy doesn’t have to be tasteless!
Smashed Avocado on Wholegrain Rye with Spinach & Edamame Salad
Preparation time: 10 mins
Nutrients per serving:
Avocado is loaded with monounsaturated fats (a key aspect of the Mediterranean diet) Rye is super high in fibre and is a great wholegrain, while spinach is high in folate, vitamin A, vitamin K, iron and fibre. It’s vegan too!
- 1 medium avocado (ripe)
- 2 slices rye bread
- 1 red chilli (optional)
- 1tsp lemon juice
- 1 tbsp fresh coriander leaf
- Salt and pepper
- 100g fresh leaf spinach
- 20g fresh rocket
- 50g edamame beans
- ½ tsp extra virgin olive oil
- ½ tsp balsamic vinegar
- Mash the avocado together with salt, chilli flakes, lemon, coriander salt and pepper to taste.
- Assemble your salad, by wilting the spinach in the microwave for 90 seconds (optional).
- In a small bowl, mix the olive oil and balsamic vinegar with some salt, pepper and lemon juice and drizzle over the wilted spinach and rocket, and toss in the edamame beans.
- Toast your rye bread, spread avocado and serve.
Want more? Check out these other low cholesterol recipes:
Last updated: 17 September 2020