4 dinner recipes to help reduce high cholesterol
Are you working hard at the moment to improve your health? Is your cholesterol a bit on the high side?
Then these dinner recipes from the NEW Zing Wellbeing cholesterol meal plan are perfect to help reduce your high cholesterol.
If you are already a member you can find it now on the NEW Meal plan customiser.
All the recipes on the Zing Wellbeing health program are made with your health and wellbeing in mind. Each ingredient is specifically chosen to offer you benefits to your health.
Check out the full program here.
4 dinner recipes to help reduce high cholesterol
Turkey meatballs with zoodles
Serves 2
Ingredients
- 250g turkey mince
- 2 cloves garlic, minced
- salt and pepper
- 3 tbsp. soy sauce
- ¼ cup water, divided
- ½ tsp chilli flakes
- 2 tbsp. honey
- 1 tsp fresh grated ginger
- ½ tsp cornflour
- 2 zucchini, spiralised
- 2 tsp sesame seeds
Method
- Preheat the oven to 200C and line a baking sheet with parchment paper.
- In a large bowl mix together the turkey mince with garlic, salt, and pepper. Roll the mince into balls and place them on the baking sheet.
- Bake in the oven for 20 minutes or until cooked through.
- Meanwhile, in a small saucepan mix together the soy sauce, 3/4 of the water, chilli flakes, honey, and ginger. Bring to a boil, then turn the heat down to simmer. Simmer for 10 minutes or until reduced by half.
- Mix corn flour with the remaining water to create a slurry and add it to the sauce. Simmer for one more minute to thicken and remove it from the heat.
- Toss the meatballs in the sauce and serve on top of zoodles. Sprinkle on sesame seeds.
Benefits
Turkey is a great source of high quality protein. It is low in fat, a good source of B vitamins, selenium and is a source of tryptophan which may help increase serotonin levels in the brain which may improve mood. It is also a precursor to melatonin, the sleepy hormone and may help promote relaxation and reduce stress. Adding zucchini adds lots of liver loving and cholesterol balancing fibre.
Nutritional value per Serve
- 294 Kcal
- 11g Fat
- 28g Carbs
- 3g Fibre
- 21g Protein
Super Green Salad with hazelnut and maple dressing
Serves 4
Ingredients
- 2 tbsp. apple cider vinegar
- 2 tbsp. hazelnut oil
- 1 tbsp. maple syrup
- 2 tsp Dijon mustard
- 3 baby gem lettuces, quartered
- 2 bunches asparagus, blanched, halved lengthways
- 2 small avocados, thinly sliced
- 1 cucumber, thinly sliced
- 1 red onion, thinly sliced
- ½ cup parsley, roughly chopped
- ½ cup hazelnuts, roughly chopped
Method
Place vinegar, oil, maple syrup and mustard and salt and pepper into a small jar and shake well. Arrange lettuce on a big serving platter and top with all the other vegetables. Drizzle with dressing and top with hazelnuts to serve.
Benefits
Hazelnuts provide loads of healthy fats for managing cholesterol levels which may help reduce LDL (low-density lipoproteins) and increase or maintain HDL (high density lipoproteins). They are also high in fibre and assist with heart health by promoting a healthy digestive system.
Having lots of greens assists with liver health and detoxification and provides an abundance of fibre and minerals.
Nutritional value per Serve
- 340 Kcal
- 7g Protein
- 30g Fat
- 21g Carbs
- 10g Fibre
Salmon, Greens and Crispy Chickpeas
Serves 4
Ingredients
- 2 tbsp. olive oil
- ½ tbsp. paprika
- ½ tbsp. cumin
- ½ tsp garlic powder
- 1 tsp salt
- 1 can chickpeas, drained and rinsed (400g)
- 4 salmon fillets (600g)
- 1 bunch kale, washed and chopped
- 1 lemon
- ½ bunch fresh dill
Method
- Preheat oven to 200C and line a baking tray with baking paper.
- Combine 1 tbsp. olive oil with chickpeas, paprika, cumin, garlic powder and half the salt. Toss to coat and layer onto a baking tray. Bake for 20-30 minutes, stirring once, or until crispy and brown.
- With 5 minutes remaining on chickpeas remove them and push them to one side of the tray. Pop salmon onto the tray and bake until just cooked through, 5-7 minutes.
- Heat remaining oil in a frypan and add kale. Cook, stirring for 1 minute or until oil has coated the kale then add ¼ cup of water.
- Continue to cook for 4-5 minutes until kale is tender. Squeeze the juice from half a lemon in, stir and remove from heat.
- Layer salmon on top of kale. Add chickpeas, more fresh lemon to squeeze on and fresh dill.
Benefits
Salmon is highly nutritious and eating it raw means we get all of its goodness. It is rich in omega-3 fatty acids which makes it excellent for reducing inflammation, lowering blood pressure and improving cholesterol. Omegas are also essential for good brain health. Salmon delivers a super high quality protein source which is needed for countless bodily functions and is key in keeping us full and satiated. It is also rich in vitamin D, something many Aussies are low in, as well as B12, vitamin A, selenium, potassium, magnesium and astaxanthin – a powerful antioxidant.
Increasing intake of plant based protein from chickpeas may help to reduce levels of inflammation in the body and assist with chronic health conditions. Chickpeas are high in fibre which can help lower LDL cholesterol and are low in saturated fats.
Nutritional value per Serve
- 363 Kcal
- 25g Protein
- 22g Fat
- 17g Carbs
- 6g Fibre
Turkey breast with brown rice and Quick Green Stir-fry
Serves 2
Ingredients
- 200g brown rice, uncooked
- 300g turkey breast
- salt and pepper
- 4 tbsp. olive oil
- 2 cups kale, roughly chopped
- 2 cups Brussel sprouts, halved
- 2 cups beans, topped and tailed
- 2 cups asparagus, trimmed
- squeeze of lemon
Method
- Cook brown rice according to packet instructions or pop in a rice cooker.
- Season turkey with salt and pepper and place 2 tbsp. of the olive oil into a fry pan over medium heat. Throw turkey in.
- In the meantime, heat a larger pan over high heat and place in 1 tbsp. olive oil, kale and Brussel sprouts and cook for 6-7 minutes or until kale has wilted and sprouts are browning.
- Turn turkey after about 5 minutes, depending on thickness of breast and then pop a lid on so it cooks through.
- Add beans and asparagus to the other veg with a few minutes until serving just to heat them through.
- Serve rice, turkey and veg with a squeeze of lemon and extra seasoning as needed.
Benefits
Turkey is a great source of high quality protein. It is low in fat, a good source of B vitamins, selenium and is a source of tryptophan which may help increase serotonin levels in the brain which may improve mood. It is also a precursor to melatonin, the sleepy hormone and may help promote relaxation and reduce stress.
Adding wholegrains and loads of fibre rich veg may assist with balancing cholesterol levels.
Nutritional value per Serve
- 687 Kcal
- 55g Protein
- 34 Fat
- 45g Carbs
- 12g Fibre
Join Zing Wellbeing now!
Why should you join Zing Wellbeing? Well, this says it all for you really....
Over 500 nutrition packed recipes with NEW recipes each month.
Choose from gut health, budget, antibloat, anti-inflammatory, dairy free, gluten free, menopause, high protein, vegetarian, PCOS, Under 1000 Calorie, Hormone, Mental Wellbeing, Cholesterol friendly, and lots, lots more!
Daily support in our private, safe and non judgemental women ONLY group Group
Video Coaching with Expert Super Coaches, Tools, motivation and essentials to succeed
Fully guided workout video programs
Mental Wellbeing & Hormone Plan & Tools
A women only health program - run by women and made for women by women
Plus MONTHLY health challenges to keep you MOTIVATED and on track - see what is coming up below!