3 meals to help manage cholesterol
It’s easy—and delicious!—to eat your way to a healthier heart. Eye-catching and tasty foods like vegetables, fruits, whole grains, legumes, nuts, seeds, and fish make up the base of a cholesterol-lowering diet. By focusing on these ingredients, you’ll keep saturated and trans fats down while getting a healthy dose of better-for-you fats. Here is a day’s worth of heart-smart meals to get you started:
Breakfast:
A hearty, savory breakfast bowl with chewy barley, greens, and a runny egg that starts the day the heart‑smart way.
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Ingredients
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Preparation
- Scoop cooked barley into a serving bowl and microwave warm.
- While the barley is heating, spray a medium sauté pan with cooking spray and cook mushrooms over a medium flame. When mushrooms soften, add spinach and cook until wilted.
- Put vegetables on top of barley and spray pan with more cooking spray; reduce heat to low.
- Crack egg into pan and cook until whites are set, around 5 minutes. Flip egg and cook on the other side to desired doneness.
- Slip egg on top of vegetables in serving bowl. Sprinkle with Parmesan, walnuts, and freshly cracked black pepper.
Nutrition
(per serving)- 303 Calories
- 16g Total Fat
- 3g Saturated Fat
- 207mg Sodium
- 190mg Cholesterol
- 28g Total Carbs
- 6g Fiber
- 2g Sugars
- 15g Protein
- 654mg Potassium
Lunch:
Creamy avocado and lean tuna team up in a crunchy pepper boat for a no‑cook lunch that’s big on flavor and healthy fats.
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Ingredients
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Preparation
- Place tuna into a medium bowl and break up large pieces with fork.
- Add avocado, onion, parsley, olive oil, and lemon juice, and mix well.
- Pack tuna into both sides of red bell pepper.
- Serve with whole grain crackers.
Nutrition
(per serving)- 483 Calories
- 22g Total Fat
- 3g Saturated Fat
- 364mg Sodium
- 30mg Cholesterol
- 30g Total Carbs
- 10g Fiber
- 7g Sugars
- 20g Protein
- 901mg Potassium
Dinner:
A veggie‑packed noodle bowl that blends zoodles, whole grains, and plant protein into a fast, cholesterol‑friendly dinner.
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Ingredients
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Preparation
- Spray a large skillet with cooking spray and place over a medium flame. Add frozen edamame and cook for around 4 minutes, tossing gently until edamame are heated through.
- Add zucchini to skillet, tossing every minute or so to ensure even cooking.
- Whisk sesame oil, rice wine vinegar, and honey together in a small bowl.
- When zucchini is softened, turn off heat. Add cooked spaghetti and dressing to skillet; toss well to combine.
- Pour stir-fry into bowl, top with peanuts before serving.
Nutrition
(per serving)- 430 Calories
- 21g Total Fat
- 3g Saturated Fat
- 78mg Sodium
- 0mg Cholesterol
- 44g Total Carbs
- 9g Fiber
- 12g Sugars
- 20g Protein
- 490mg Potassium
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.