Healthy Cholesterol Levels Recipes

Cholesterol gets a bad rap. You know—the stuff that gums up the arteries and causes heart disease. But this waxy, much-maligned molecule is also essential. Our body requires cholesterol to form the outer layer of cells, make vitamin D, and produce hormones, such as estrogen, progesterone, and testosterone. It’s so important that our livers manufacture plenty of it, regardless of whether we get it in such foods as meat, poultry, fish, eggs, and dairy.

But, yes, too much cholesterol is harmful. High cholesterol is a big risk factor for atherosclerosis, a disease in which cholesterol, fat, calcium, and other substances narrow and harden the arteries and lead to reduced blood flow. The result is heart attack, stroke, and vascular disease. Atherosclerosis is the leading cause of death in people over age forty-five. For most Americans, it takes root in childhood and progresses with each passing year. Genetics influence blood levels. Some people, no matter how healthy their lifestyle, have elevated levels.

Cholesterol travels in a package called a lipoprotein. These little protein-cholesterol tugboats transport several types of cholesterol, including low-density, high-density, very low-density, and other fats, through the blood. The lower the density, the greater the fatty freight. That’s why low-density lipoprotein (LDL) and very-low-density lipoprotein (VLDL) are “bad,” and high-density lipoprotein (HDL), which can pick up excess cholesterol and carry it to the liver for elimination, is “good.” Further, LDL cholesterol becomes toxic to our cells when oxidized, a process akin to butter going rancid. Oxidized cholesterol causes free radical damage and promotes atherosclerosis. So your goals are to keep VLDL and LDL cholesterol within normal limits. Fortunately, nature provides a host of plants that do just that.

RECIPES TO SUPPORT HEALTHY CHOLESTEROL LEVELS

Nuts for an Almond Snack
8 ounces (225 g) whole, raw almonds ½ teaspoon sea salt 1 teaspoon (5 ml) olive oil Pinch of cayenne pepper (optional)
PREPARATION AND USE:
Preheat the oven to 350°F (180°C, or gas mark 4). Spread the almonds across a glass baking dish. Add the salt and olive oil and stir to combine. Roast for 10 to12 minutes. Remove the pan from the oven and add the cayenne, if using, for extra zing. Let cool for an hour.
YIELD: about a dozen handfuls
How it works:
Almonds, walnuts, and other nuts are rich in soluble fiber, keeping cholesterol from absorbing into the blood. They also contain heart-healthy fats. Cayenne has been seen to lower cholesterol, too, and protects it from oxidation.

Wholly Guacamole
3 avocados, peeled, pitted, and mashed Juice of 1 lime 1 teaspoon (6 g) salt ½ cup (80 g) diced onion 3 tablespoons (3 g) chopped fresh cilantro 2 small tomatoes, diced 1 teaspoon (3 g) minced garlic Pinch of cayenne ½ teaspoon hot sauce (optional)
PREPARATION AND USE:
In a medium-size bowl, mash the avocados with the lime juice and salt. Mix in the onion, cilantro, tomatoes, and garlic. Stir in the cayenne and hot sauce, if using. Serve immediately.
YIELD: 6 servings
How it works:
Studies show that avocado, an excellent source of soluble fiber, has 15 grams of heart-healthy unsaturated fat, helps reduce LDL, and may increase HDL cholesterol. Lab studies show that cayenne lowers cholesterol and protects it from oxidation. Recipe Variation: Use ½ cup (130 g) of salsa instead of the cilantro, tomatoes, and garlic.

Hummus Dip with Celery Sticks
1 can (14 ounces, or 400 g) chickpeas, drained and rinsed ²∕3 cup (153 g) plain low-fat yogurt I garlic clove, chopped Pinch of paprika, plus more if desired Pinch of ground cumin Juice of ½ lemon Olives, sliced cucumbers, and tomatoes, for garnish Celery sticks
PREPARATION AND USE:
Place the chickpeas, yogurt, and garlic in a blender and blend until smooth. Add the paprika, cumin, and lemon juice and blend once more until smooth. Pour the hummus into a serving dish and garnish with the olives, cucumbers, and tomatoes. Add additional paprika, if desired. Serve with celery sticks.
YIELD: 4 To 6 servings
How it works:
Chickpeas are a rich source of soluble fiber, keeping cholesterol from absorbing into the blood. They also provide omega-3 fats, potassium, and manganese. Recipe Variation: Add red bell pepper sticks as a garnish, or substitute for the celery.

Cinnamon-Hibiscus Tea
1 teaspoon (3 g) dried hibiscus 1 teaspoon (3 g) dried rose hips 1 teaspoon (5 g) cinnamon chips, from a crushed cinnamon stick 1 cup (235 ml) boiled water
PREPARATION AND USE:
Combine all the dried ingredients. Pour into the boiled water and let steep for 15 minutes. Strain and drink.
YIELD: 1 serving
How it works: 
Preliminary research suggests that cinnamon helps reduce blood levels of cholesterol and glucose (sugar). Hibiscus contains antioxidants and helps to reduce blood pressure.

Lifestyle Tip
Substitute olive oil for butter. Olive oil is high in monounsaturated fat, which helps increase HDL cholesterol and lowers your risk of heart disease. Butter, on the other hand, is high in saturated fat. as in red meat, the saturated fat in butter and other full-fat dairy products increases both HDL and in LDL cholesterol. while HDL is considered protective, LDL contributes to arterial disease.