by RYAN MILEJCZAK
Keeping your cholesterol levels in check, in particular “bad” cholesterol or LDL, is essential for heart health. That means eating foods rich in “good” HDL cholesterol and low in LDL and triglycerides.
That means eating less red meat and processed foods. While that may be a bummer, there’s still plenty of delicious foods you can eat while watching cholesterol: lean poultry, fish, and veggies are all great options.
Here are a few of our favorite meals that lower cholesterol and support heart health.
Roast Chicken Breast with Peppers
Adapted from Taste of Home
Ingredients
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp oregano
- 4 boneless, skinless chicken breast halves
- 2 tsp plus 1 tbsp olive oil
- 1 large red bell pepper, thinly sliced
- 1 medium yellow bell pepper, thinly sliced
- 4 shallots, thinly sliced
- 1 cup chicken stock
- 1 ½ tsp fresh rosemary
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions
Begin by preheating your oven to 450 F.
Rub salt, pepper, garlic powder, onion powder, oregano, and rosemary onto chicken breasts until well coated. Heart 2 tsp oil over medium high in a large skillet and brown chicken until well browned, about 2 minutes per side.
Transfer the chicken to a baking pan and bake until the internal temperature reaches 170 F, 10-15 minutes.
In the same skillet as before, heat remaining oil and cook peppers and shallots until tender. Add stock and deglaze the pan by removing any browned bits from the pan. Stir in vinegar, salt, and pepper and serve over top of the chicken. Enjoy hot.
Lemony Orzo & Tuna Salad with Broccoli
Adapted from Eating Well
Ingredients
- 2 cups whole-wheat orzo
- Juice and zest of one lemon
- ¼ cup olive oil
- 4 cups broccoli, finely chopped
- 2 cans tuna, drained and flaked
- 1 cup sliced pitted olives
- 1 tbsp fresh parsley, chopped
- ¼ cup capers
- ½ small sweet onion, finely diced
- Salt and pepper to taste
Instructions
Cook orzo according to package instructions until just al dente. Drain and rinse under cold water until cool.
Next, whisk together lemon zest, lemon juice, oil, salt and pepper in a large bowl. Add orzo, broccoli, tuna, olives, parsley, onion, and capers and stir until well combined. Enjoy immediately or keep it in a sealed container in the fridge for up to a week.
Salmon Salad with Ginger Sesame Dressing
Adapted from Recipe Tin Eats
Ingredients
- 4 salmon fillets
- 1 tbsp oil
- 1.5 cups cherry tomatoes, halved
- 2 cucumbers, sliced
- 1 large avocado, cubed
- 5 oz romaine lettuce
- 1 green onion, finely sliced
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
Ginger Sesame Dressing
- 2 tbsp soy sauce
- 2 ½ tbsp rice vinegar
- 1 tbsp toasted sesame oil
- 3 tbsp vegetable oil
- 1.5 tsp sugar
- 2 tsp fresh ginger, grated
- 2 garlic cloves, minced
- ½ tsp black pepper
Instruction
First, combine dressing ingredients in a mason jar, close, and shake well to combine.
Next, cover salmon on all sides with salt, pepper, onion powder, and garlic powder. Heat oil in a skillet over medium-high and place salmon skin side up and cook until well browned, about 3 minutes. Turn and cook for another 2-3 minutes. Remove from the skillet and let cool slightly.
Next, add lettuce to a large bowl and toss with dressing. Plate the salad and top with salmon, tomatoes, cucumbers, and avocado, and garnish with sliced green onion. Enjoy immediately.
Crispy Roasted Chickpeas
Adapted from Love and Lemons
Ingredients
- 1 ½ cooked chickpeas, drained and rinsed
- 1 tbsp olive oil
- 3 tbsp old bay or seasoning mix of choice
- Salt and pepper to taste
Instructions
Preheat your oven to 425 and line a baking sheet with parchment paper.
Toss chickpeas with olive oil and salt. Roast until golden brown and crisp, 20-30 minutes. Remove from the oven and toss with an old bay or seasoning of choice while still warm. Store in a loosely covered container at room temperature and enjoy within 2 days.