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Recipe Food for Lower Cholesterol Levels

One of the most serious issues individuals who experience the ill effects of elevated cholesterol levels have is the manner by which to deal with their eating routine. Clearly a few changes should be made to what they expend on an every day bases, however it is generally a great deal less demanding said than done. Fine, regardless of the possibility that you work entire days, planning heart sound night dinners is not unthinkable, but rather getting enough of the correct sort of nourishment in amid the day can be intense – particularly if there is a cafeteria or candy machine at work. Since there are awesome lunch formulas that require right around zero push to make and, in view of specific qualities particular to some of their fixings, can really bring down it, it is not un-possible, however.

Here are three of those mysterious sustenances and a formula that joins them into the ideal lunch.

Avocado

What makes avos particularly suited to a cholesterol lowering diet is the fact that it is a great source of monounsaturated fat that has been shown to raise your HDL (good cholesterol levels) while lowering your LDL (bad cholesterol levels). It is also packed full of beta-sitosterol which significantly reduces the amount of cholesterol the human body absorbs from food.

Mangos

Mangos are chock full of vitamin C, pectin and fiber which make them great at increasing your HDL levels and triglycerides in the blood while lowering LDL levels.

They also contain potassium which helps regulate the heartbeat and blood pressure by increasing blood flow to the nervous center of the body.

Nuts

Like avos, various nuts, including walnuts, cashews and almonds, contain high levels of monounsaturated fats, vitamin E, magnesium and copper, all of which have been proven to improve heart health. Walnuts, in particular, also contain omega-3s.

Recipe for Avocado, Mango and Chicken Salad

Salad Ingredients:

  • ½ ripe avocado
  • ½ ripe mango
  • 1 chicken breast
  • ½ red pepper
  • 1 – 2 Tbl spring onion – thinly sliced
  • 1 cup baby spinach leaves
  • ¼ cup chopped, roasted walnuts or cashews

For the marinade:

  • ¾ cup plain, unsweetened yoghurt
  • 2 tsp curry powder (hot or mild, depending on your tastes)
  • 2 tsp honey

Directions:

(Prepare the chicken the previous evening to save time in the morning)

  1. Combine all the ingredients for the marinade and mix well.
  2. For the salad dressing, remove 1/3 of the mixture and season with salt and pepper. Add a dash of olive oil and apple cider vinegar and store in a separate container.
  3. Slice the chicken breast into strips, season well and marinade for 30 min
  4. Fry the chicken until cooked through but still moist inside and set aside.
  5. When the chicken has cooled completely, store in the fridge until the next morning.

(The next morning)

  1. Wash and slice the rest of the salad ingredients into bite-sized pieces and place in a container (you can add the chicken but don’t add the dressing yet since it will make the lovely crispy salad wilt).
  2. When you’re ready to enjoy your lunch, just mix everything, sprinkle on the roasted nuts and watch the rest of the office drool in jealousy.

Armed with recipes that lower cholesterol like this one you can bring your LDL levels back down in no time, and still enjoy delectable food.