While certain aspects of your cholesterol levels are genetic, there are certain foods that lower cholesterol and are considered more ‘heart-healthy’, like:
- 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 recipes designed by our in-house nutritionist, Alex, for you and the family to try; proof that a low cholesterol diet doesn’t have to be tasteless!
3 Bean Chilli
Serves: 4
Preparation time: 30 mins
Suitable for: Vegans
Nutrients per serving:
Everyone loves a chilli! This plant-based version swaps red meat for beans and legumes, which are much lower in saturated fat. This dish is also high in fibre, which can help reduce deposits of cholesterol in the body. It’s vegan too!
Ingredients
- 1 tin kidney beans
- 1 tin black beans
- 1 tin chickpeas
- 1 tin chopped tomatoes
- 2 small carrots
- 1 large red onion
- 200g mushrooms
- 1tbsp rapeseed oil
- 2 cloves garlic/ 1tbsp garlic paste
- 1tsp ground coriander
- 2tbsp tomato puree
- ½ tsp chilli flakes
- 2 red peppers
- 1 tsp cumin
Method
- Chop the carrots and onion and mushrooms and combine with chilli flakes, garlic and tomato puree in a pan with the vegetable oil and cook for approx. 7 minutes.
- After the onions are beginning to cook add in the tomato puree, followed by all the tomatoes, dry spices and peppers. Simmer for 10-15 minutes.
- Add all tins of beans and cook for a further 15 minutes.
- Serve with fresh guacamole and brown rice or low-calorie and fibre-rich Eat Water Slim Rice for heart healthier alternatives to sour cream and white rice.
Want more? Check out these other low cholesterol recipes:
- Smashed Avocado on Wholegrain Rye with Spinach and Edamame Salad
- Fruit Salad with Fat-Free Greek Yoghurt
Last updated: 17 September 2020
