21 Recipes to Lower Cholesterol: Delicious, Heart-Healthy Meals You’ll Love
Maintaining healthy cholesterol levels doesn’t have to feel restrictive or boring. In fact, with the right ingredients—think whole grains, lean proteins, heart-healthy fats, vegetables, and fruits—you can create flavorful meals that support your heart while satisfying your taste buds.
This guide features 21 recipes to lower cholesterol, carefully designed to help reduce LDL (“bad”) cholesterol, increase HDL (“good”) cholesterol, and promote overall cardiovascular health. Each recipe uses common, affordable ingredients and includes simple steps that anyone can follow.
Whether you’re newly diagnosed with high cholesterol or simply want to protect your heart, these recipes are a perfect place to start.
Why These Recipes Help Lower Cholesterol
Every recipe in this list focuses on:
✔ Fiber-rich foods (oats, beans, fruits, vegetables) that help reduce LDL
✔ Healthy fats (olive oil, nuts, seeds, fatty fish) that boost HDL
✔ Low saturated fats to keep arteries clean
✔ Antioxidant-rich ingredients for overall heart health
Let’s dive into these delicious and nutritious dishes.
1. Oatmeal With Berries & Chia
Ingredients:
- 1 cup rolled oats
- 2 cups water or low-fat milk
- ½ cup mixed berries
- 1 tbsp chia seeds
- 1 tsp honey
Instructions:
Cook oats until creamy. Top with berries, chia, and honey. Stir and serve warm.
2. Avocado & Chickpea Salad
Ingredients:
- 1 ripe avocado (cubed)
- 1 cup chickpeas (boiled)
- 1 cucumber (chopped)
- 1 tbsp lemon juice
- Salt & black pepper
Instructions:
Mix all ingredients in a bowl. Toss gently and serve fresh.
3. Grilled Salmon With Lemon Garlic Sauce
Ingredients:
- 1 salmon fillet
- 1 tbsp olive oil
- 1 tsp minced garlic
- 1 tbsp lemon juice
Instructions:
Rub salmon with oil, garlic, and lemon. Grill 6–8 minutes. Serve hot.
4. Spinach & Lentil Soup
Ingredients:
- 1 cup red lentils
- 2 cups spinach
- 1 onion (chopped)
- 1 tsp turmeric
- Salt to taste
Instructions:
Cook lentils with onion and turmeric. Add spinach and simmer 10 minutes.
5. Whole Wheat Vegetable Sandwich
Ingredients:
- 2 slices whole-wheat bread
- Tomato slices
- Cucumber slices
- Lettuce
- 1 tbsp hummus
Instructions:
Spread hummus on bread. Layer vegetables and enjoy.
6. Olive Oil & Lemon Quinoa
Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 tbsp olive oil
- 1 tbsp lemon zest
Instructions:
Cook quinoa. Add oil and lemon zest. Fluff and serve.
7. Baked Chicken With Herbs
Ingredients:
- 1 boneless chicken breast
- 1 tbsp olive oil
- Fresh rosemary
- Salt & pepper
Instructions:
Season chicken. Bake at 375°F (190°C) for 25 minutes.
8. Apple Cinnamon Smoothie
Ingredients:
- 1 apple
- 1 banana
- 1 cup low-fat milk
- ½ tsp cinnamon
Instructions:
Blend all ingredients until smooth.
9. Broccoli & Almond Stir-Fry
Ingredients:
- 2 cups broccoli florets
- 1 tbsp olive oil
- 2 tbsp slivered almonds
- 1 tsp low-sodium soy sauce
Instructions:
Stir-fry broccoli, add almonds and soy sauce, cook 2 minutes.
10. Bean & Tomato Stew
Ingredients:
- 1 cup kidney beans
- 1 cup chopped tomatoes
- 1 tsp paprika
- Salt to taste
Instructions:
Simmer beans and tomatoes with spices until thick.
11. Greek Yogurt Parfait
Ingredients:
- 1 cup Greek yogurt
- ¼ cup granola
- ½ cup strawberries
Instructions:
Layer yogurt, granola, and strawberries in a glass.
12. Turmeric Chicken Wrap
Ingredients:
- 1 whole-wheat tortilla
- ½ cup grilled chicken strips
- 1 tsp turmeric
- Lettuce & tomato
Instructions:
Assemble wrap with turmeric-seasoned chicken and vegetables.
13. Roasted Sweet Potatoes
Ingredients:
- 1 sweet potato (cubed)
- 1 tbsp olive oil
- Pinch of salt
Instructions:
Bake at 400°F (200°C) for 20–25 minutes.
14. Garlic Sautéed Spinach
Ingredients:
- 2 cups spinach
- 1 tsp garlic
- 1 tbsp olive oil
Instructions:
Sauté garlic, add spinach, cook until wilted.
15. Tofu & Veggie Stir-Fry
Ingredients:
- 1 cup tofu cubes
- Carrots & peas
- 1 tbsp soy sauce
- 1 tbsp olive oil
Instructions:
Stir-fry tofu and vegetables. Add soy sauce and cook 2 minutes.
16. Fresh Fruit Bowl
Ingredients:
- Apple slices
- Orange segments
- Grapes
- Melon cubes
Instructions:
Mix all fruits and chill before serving.
17. Brown Rice & Mixed Veggies
Ingredients:
- 1 cup brown rice
- Carrots, beans, peas
- Salt to taste
Instructions:
Boil rice. Steam veggies and mix together.
18. Lean Turkey Chili
Ingredients:
- ½ lb lean turkey mince
- 1 cup kidney beans
- 1 cup tomato puree
- Chili seasoning
Instructions:
Cook turkey, add beans, tomatoes, and spices. Simmer 20 minutes.
19. Baked Cod With Herbs
Ingredients:
- 1 fillet cod
- 1 tbsp olive oil
- Parsley
- Lemon juice
Instructions:
Season cod, bake 12 minutes at 375°F (190°C).
20. Avocado Toast With Flaxseed
Ingredients:
- 2 slices whole-grain bread
- 1 avocado
- 1 tsp flaxseed
Instructions:
Mash avocado, spread on toast, sprinkle flaxseed.
21. Chickpea & Spinach Curry
Ingredients:
- 1 cup chickpeas
- 2 cups spinach
- 1 onion
- 1 tsp cumin
- Salt to taste
Instructions:
Sauté onion, add spices, chickpeas, and spinach. Cook 10 minutes.
Final Thoughts
Lowering cholesterol doesn’t require drastic dieting—you just need nutritious, heart-friendly choices made consistently. These 21 recipes to lower cholesterol give you a powerful combination of flavor, fiber, healthy fats, and antioxidants. Enjoy them daily or mix them into your weekly meal plan for improved heart health, better energy, and long-term wellness.
