The Ultimate Low-Cholesterol Cookbook: Tasty and Healthy Meal Ideas

1. Vegan Recipe: Oats and Flaxseed Porridge

(Rich in soluble fiber to help lower LDL cholesterol)

Ingredients (1 Serving)

• Rolled oats – ½ cup (40g)

• Water – 1 cup (250ml)

• Flaxseeds (ground) – 1 tbsp (7g)

• Chia seeds – 1 tsp (5g)

• Jaggery powder – 1 tsp (5g) (or date syrup)

• Cinnamon powder – ¼ tsp

• Chopped almonds – 4-5 pieces (5g)

• Chopped banana – ½ small (50g)

Procedure

1. In a saucepan, heat 1 cup of water and bring it to a boil.

2. Add rolled oats and cook for 4-5 minutes, stirring occasionally.

3. Once the oats are soft, add ground flaxseeds, chia seeds, and cinnamon powder. Stir well.

4. Turn off the heat and add jaggery powder or date syrup. Stir until dissolved.

5. Top with chopped almonds and banana slices.

6. Serve warm.

Nutritional Value (Approx.)

• Energy: 240 kcal

• Protein: 7g

• Carbohydrates: 40g

• Fiber: 7g

• Fats: 7g

• Omega-3: 1.5g

• Cholesterol: 0mg

2. Chickpea & Sweet Potato Salad

Ingredients (1 Serving)

• Chickpeas (boiled) – ½ cup (80g)

• Sweet potato (boiled & diced) – ½ cup (75g)

• Cucumber (chopped) – ¼ cup (30g)

• Tomato (chopped) – ¼ cup (30g)

• Onion (finely chopped) – 2 tbsp (20g)

• Fresh coriander leaves – 1 tbsp

• Lemon juice – 1 tbsp

• Olive oil – 1 tsp

• Roasted cumin powder – ¼ tsp

• Black pepper – ¼ tsp

• Pink Himalayan salt – as per taste

Procedure:

1. Boil the chickpeas and sweet potato until soft but not mushy. Drain and let them cool.

2. In a bowl, mix the chickpeas, diced sweet potato, cucumber, tomato, and onion.

3. Add lemon juice, olive oil, roasted cumin powder, black pepper, and salt.

4. Toss everything well and garnish with fresh coriander leaves.

5. Serve fresh as a nutritious meal or snack.

   
   

   

   
   

Nutritional Value (Approx.)

• Energy: 220 kcal

• Protein: 8g

• Carbohydrates: 35g

• Fiber: 6g

• Fats: 4g

• Cholesterol: 0mg

3. Non-Vegetarian Recipe: Grilled Fish with Garlic-Lemon Dressing

(Rich in omega-3 fatty acids to improve heart health and lower cholesterol)

Ingredients (1 Serving)

• Fish fillet (Salmon or Mackerel) – 100g

• Olive oil – 1 tsp

• Garlic (minced) – 1 clove

• Lemon juice – 1 tbsp

• Black pepper – ¼ tsp

• Salt – to taste

• Fresh parsley or coriander (chopped) – 1 tsp

Procedure

1. In a small bowl, mix olive oil, garlic, lemon juice, black pepper, and salt.

2. Marinate the fish with this mixture for 15 minutes.

3. Heat a grill pan and cook the fish for 3-4 minutes on each side until golden brown.

4. Garnish with chopped parsley or coriander.

5. Serve with a side of steamed vegetables or a simple salad.

Nutritional Value (Approx.)

• Energy: 230 kcal

• Protein: 25g

• Carbohydrates: 2g

• Fats: 12g (healthy fats)

• Omega-3: 1.8g

• Cholesterol: 40mg (from fish, but heart-healthy)