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20 Meals Safe For Your Cholesterol

Low-cholesterol, flavor-packed dishes

Eating a healthy diet doesn't mean the end of taste—just check out this collection of delicious low-cholesterol recipes. You'll forget you're eating for your health!

Parmesan Potato Pancake

With only 4 milligrams of cholesterol, this potato pancake packs a punch of flavor. Olive oil is a healthier way to fry or sauté foods because it's rich in monounsaturated fat.
Prep: 10 minutes; Cook: 12-16 minutes.

Ingredients :

• 2 cups leftover mashed potatoes
• 2 tablespoons chopped fresh chives or green onions
• 1 large egg white
• 1/4 cup seasoned breadcrumbs, divided
• 2 tablespoons grated fresh Parmesan cheese
• 2 teaspoons olive oil, divided

Preparation

1. Combine potatoes, chives, egg white, and 2 tablespoons breadcrumbs in a large bowl.

2. Combine 2 tablespoons breadcrumbs and cheese on a small plate. Divide the potato mixture into 8 equal (1/4-cup) portions; dredge in breadcrumb mixture, shaping each portion into a 1/4-inch-thick patty.

3. Heat 1 teaspoon oil in large nonstick skillet. Add 4 patties; cook 3-4 minutes on each side or until golden. Repeat with 1 teaspoon oil and remaining 4 patties. Serve pancakes hot with applesauce and low-fat sour cream.

Ginger-Chocolate Chunk Ice Cream Sandwiches

Instead of buying your own ice cream sandwiches, which may contain saturated or trans fat, use this DIY recipe. And, for a more figure-friendly option, use fat-free ice cream.
Total time: 2 hours 45 minutes.

Preparation

Combine 2 cups softened vanilla light ice cream (to soften ice cream, transfer it to the refrigerator for about 30 minutes),
1 ounce bittersweet chocolate, coarsely chopped, and
1 ounce chopped (into 1/4-inch pieces) crystallized ginger in a bowl.
Stir together with a rubber spatula or wooden spoon. Arrange 6 chocolate wafer cookies (such as Nabisco Famous Chocolate Wafers) or chocolate graham crackers (you'll need 12 total) on a baking sheet, and top each with about 1/4 cup of the ice cream mixture.

Top ice cream with another wafer, lightly pressing to form a sandwich. Cover ice cream sandwiches with plastic wrap, and place in the freezer. Freeze sandwiches at least 2 hours before serving.

Sangria

Health experts say that red wine—in moderation—can help raise HDL, the good cholesterol.

Ingredients

• 1/2 pound fresh strawberries, sliced
• 1 each peach, orange, lime, all thinly sliced
• 2 cups red wine
• 1 ounce cherry liqueur
• 1 cup club soda

Preparation

Place fruit in a large, chilled glass pitcher. Add wine and liqueur; stir. Cover and refrigerate for 12 hours. Remove from fridge, and add club soda; stir. Fill 4 glasses halfway with ice cubes; add sangria. Garnish with lime wedge, strawberry, and a mint leaf.

Apple-Cinnamon Granola

Whole grains in granola are a tasty way to promote heart health. The oats in this recipe contain soluble fiber, which reduces bad cholesterol. Making your own granola allows you to keep the sugar content lower than store-bought brands.

Cholesterol-lowering oats and omega-3 fatty acids from walnuts make this tasty granola a powerhouse for heart health. Use it to top regular or frozen yogurt for a simple dessert, or enjoy on its own as a low-fat, fiber-rich snack.

Ingredients

• 3 cups regular oats
• 1 cup whole-grain toasted oat cereal (such as Cheerios)
• 1/3 cup oat bran
• 1/3 cup finely chopped walnuts
• 2 teaspoons ground cinnamon
• 1/4 teaspoon ground cardamom
• 2 tablespoons butter
• 1/3 cup applesauce
• 1/4 cup honey
• 2 tablespoons brown sugar
• Cooking spray
• 1 cup chopped dried apple

Preparation

Preheat oven to 250°.

Combine first 6 ingredients in a large bowl, stirring well to combine.

Melt 2 tablespoons butter in a medium saucepan over medium heat. Add 1/3 cup applesauce, honey, and brown sugar to pan, and bring to a boil. Cook for 1 minute, stirring frequently. Pour applesauce mixture over oat mixture, stirring to coat. Spread mixture in an even layer on a jelly-roll pan coated with cooking spray. Bake at 250° for 1 1/2 hours, stirring every 30 minutes. Allow to cool completely. Stir in chopped apple.

Note: Store granola in an airtight container up to one week.

Lighter Penne a la Vodka

Just because you have to cut cholesterol doesn't mean you have to cut flavor. Choosing low-fat or fat-free milk instead of a cream creates a lighter, lower-cholesterol sauce.
Prep: 5 minutes; Cook: 20 minutes.

Ingredients

• 1 teaspoon salt
• 2 cups bottled marinara sauce, preferably no-sugar-added
• 1 1/2 cups 1% low-fat milk or plain soy milk
• 1 tablespoon crushed red pepper
• 1 pound whole-grain penne
• 1/4 cup vodka (inexpensive)
• 1/4 cup Parmigiano-Reggiano cheese, grated
• 1 tablespoon chopped fresh flat-leaf parsley, for garnish

Preparation

1. Bring a large pot of water to a boil over high heat. Add salt when simmering.
2. Warm marinara in a saucepan over medium heat. Slowly add milk, stirring until combined. Bring to a simmer, then lower heat; simmer until sauce reduces slightly. Add crushed red pepper.
3. Add penne to boiling water. Cook until almost done; add vodka to marinara mixture, and raise heat slightly. Drain pasta, reserving 1/2 cup cooking water.
4. In a large bowl, toss pasta with sauce and Parmigiano-Reggiano, adding some reserved water to thin sauce, if needed. Garnish with parsley, and serve.

Morning Glory Muffins

Packing in fruits and nuts into a whole-grain muffin provides a boost of heart-healthy fiber. Enjoy this breakfast treat with a fat-free yogurt. 

Ingredients

• Cooking spray
• 1 cup whole wheat flour (about 4 3/4 ounces)
• 1/2 cup all-purpose flour (about 2 1/4 ounces)
• 1 cup regular oats
• 3/4 cup packed brown sugar
• 1 tablespoon wheat bran
• 2 teaspoons baking soda
• 1/4 teaspoon salt
• 1 cup plain fat-free yogurt
• 1 cup mashed ripe banana (about 2)
• 1 large egg
• 1 cup chopped pitted dates
• 3/4 cup chopped walnuts
• 1/2 cup chopped dried pineapple
• 3 tablespoons ground flaxseed (about 2 tablespoons whole)

Preparation

Preheat oven to 350°.

Place 18 muffin cups liners in muffin cups; coat liners with cooking spray.

Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.

Arugula and Goat Cheese Pizza

Even if you have high cholesterol, you can still enjoy pizza. This recipe cuts back on cheese, amps up the veggie intake, and adds walnuts, which may help lower blood cholesterol.
Prep: 10 minutes; Cook: 19 minutes.

Ingredients

• 1/4 cup coarsely chopped walnuts
• 2 teaspoons olive oil, divided
• 1 cup thinly sliced red onion
• 1 (8-ounce) whole-wheat pizza crust
• 1 cup grape tomatoes, halved
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 1/2 ounces goat cheese, sliced
• 3/4 cup loosely packed baby arugula

Preparation

1. Preheat oven to 450°. Toast walnuts on a baking sheet 3–4 minutes or until fragrant and lightly browned. Transfer immediately to a plate; let cool.
2. Heat 1 teaspoon oil in a nonstick skillet over medium heat; add onion. Cook, stirring occasionally, 6–8 minutes or until onion is soft and golden.
3. Place crust on a baking sheet coated with cooking spray. Top with walnuts, onion, and tomatoes. Season with salt and pepper; arrange goat cheese on top.
4. Bake for 7 minutes or until crust is golden, crisp, and warmed through. Scatter arugula on top, and drizzle with remaining oil. Let cool slightly before cutting into wedges.

Carrot-Ginger Soup

Since cholesterol is found in many animal products, this creamy veggie-based soup keeps the cholesterol count low. Carrots are a great source of beta-carotene.
Prep: 20 minutes; Cook: 45 minutes.

Ingredients

• 2 teaspoons olive oil
• 4 carrots, peeled and chopped
• 1 small white onion, peeled and chopped
• 1 minced garlic clove
• 3 tablespoons diced peeled fresh ginger
• 1 cup cubed peeled butternut squash
• 1 diced peeled apple
• 4 1/2 cups vegetable broth
• 1 1/2 teaspoons sea salt, plus more to taste
• 1 (12-ounce) can light coconut milk
• 1 diced peeled pear, for garnish
• 2 teaspoons minced chives, for garnish
• 4 slices whole-wheat bread, toasted

Preparation

1. In a 2-quart stockpot, heat oil over medium heat. Sauté carrots and onions until softened. Add next 4 ingredients (through apple); sauté until fragrant.
2. Add broth and salt. Reduce heat to medium-low; simmer, covered, 45 minutes or until vegetables are tender.
3. Pulse mixture in a blender or food processor until smooth. Add coconut milk, then add salt, to taste.
4. Garnish with diced pear and chives, if desired. Serve with 1 piece of bread.

Jane's Vegetarian Chili

Vegetarian chili is cholesterol free and packed with fiber. Topping it with cheese will add some cholesterol, but choose reduced-or fat-free to cut back on saturated fat. 

Ingredients

• 1 tablespoon olive oil
• 2 cups chopped onion
• 3 garlic cloves, minced
• 4 cups water, divided
• 2 tablespoons sugar
• 2 tablespoons chili powder
• 2 tablespoons Worcestershire sauce
• 2 (14.5-ounce) cans diced tomatoes, undrained
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
• 1 (6-ounce) can tomato paste
• 1/2 cup (2 ounces) reduced-fat shredded cheddar cheese, (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.

Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese, if desired.

Bean and Corn Salsa

Most dips are fat-and cholesterol-laden, but salsa is a light yet savory snack. Serve with multigrain tortilla chips that have about 3 grams of fiber per serving. 

Ingredients

• 3 cups chopped seeded tomato (about 3 medium)
• 3/4 cup chopped Vidalia or other sweet onion
• 1/2 cup chopped tomatillos (about 2 medium)
• 1/4 cup canned black beans, rinsed and drained
• 1/4 cup fresh corn kernels
• 2 tablespoons finely chopped fresh parsley
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon hot sauce

Preparation

Combine all ingredients in a large bowl; cover and chill at least 2 hours.

Lemon-Asparagus Pasta

Meat-based sauces quickly rack up cholesterol, but this tangy pasta keeps it heart-healthy with fresh asparagus and lemon. Try whole-wheat pasta to sneak in some fiber.
Prep: 10 minutes; Cook: 15 minutes.

Ingredients

• 8 ounces uncooked angel hair pasta
• 2 cups (1-inch) sliced asparagus
• 1/2 cup chopped green onions
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 teaspoons lemon rind
• 2 garlic cloves, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Preparation

1. Cook pasta according to package directions (omit salt and fat).
2. Add asparagus to pasta during last 3 minutes of cooking time; drain.
3. Stir in remaining ingredients, and serve immediately.

Two-Potato Salad With Mustard-Chive Dressing

Adding sweet potatoes to your traditional potato salad is a great way to get a boost of fiber and vitamin A. Try fat-free mayonnaise to cut back even more on fat. 

Ingredients

• 1/2 pound small red-skinned potatoes, quartered
• 1/2 pound (1/2-inch) cubed peeled sweet potato
• 1/2 tablespoon olive oil
• Cooking spray
• 3 tablespoons buttermilk
• 1 tablespoon mayonnaise
• 1/2 tablespoon finely chopped shallots
• 1/2 tablespoon chopped fresh chives
• 1/2 tablespoon Dijon mustard
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 cup chopped celery

Preparation

Preheat oven to 425°.

Combine red and sweet potatoes with oil on a baking sheet coated with cooking spray; toss to coat. Bake at 425° for 20 minutes or until potatoes are tender.

Combine buttermilk and next 6 ingredients (through salt) in a large bowl; mix well. Add potatoes and celery; toss well. Serve immediately.

Linguine With Red Pepper Sauce

Without meat or dairy, veggie-based sauces get the cholesterol green light. Red bell peppers add a subtle flavor and contain two heart-healthy powerhouses: vitamin B6 and folic acid.

Ingredients

• 1 teaspoon olive oil
• Cooking spray
• 1 1/2 cups chopped red bell pepper
• 1 garlic clove, crushed
• 2 tablespoons chopped fresh basil
• 2 tablespoons balsamic vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 6 ounces uncooked linguine
• Fresh basil sprigs (optional)

Preparation

Heat oil in a nonstick skillet coated with cooking spray over medium heat. Add red bell pepper and garlic; cook, uncovered, 30 minutes, stirring occasionally. Set aside, and cool slightly.

Place pepper mixture in a blender; add chopped basil and next 3 ingredients. Process until smooth, stopping once to scrape down sides.

Cook pasta according to package directions, omitting salt and fat.

To serve, top pasta with pepper sauce. Garnish with basil sprigs, if desired.

Grilled Scallops With Lemon-Chickpea Salad

Scallops are a great source of vitamin B12 and omega-3 fatty acids. And the combination of vitamin C and A in the spinach prevents cholesterol from building up in blood vessels.

Ingredients

• 1 (15 1/2-ounce) can chickpeas, rinsed and drained
• Minced garlic clove
• 1 stalk celery, chopped
• Chopped fresh flat-leaf parsley
• Fresh lemon juice
• Extra-virgin olive oil
• 1/2 pound sea scallops, rinsed and patted dry
• 4 cups baby spinach

Preparation

Preheat grill to high. Combine chickpeas, garlic, celery, and 1/3 cup parsley with 2 tablespoons lemon juice and 1 tablespoon oil. Drizzle scallops with 2 teaspoons oil and 1 tablespoon juice. Toss and season with salt and pepper. Grill scallops 2 to 3 minutes per side, or until firm to the touch. Toss spinach with 1 tablespoon each of juice and olive oil; top with chickpea mixture and scallops.

Mixed Green Salad With Dried Plums and Toasted Pecans

Fill up on a fresh, green salad and feel healthy and satisfied. Dark greens are rich in folate, potassium, and fiber. Be wary of creamy dressings, which can pack on the saturated fat.

Total Antioxidant Capacity: 9,839.
Prep: 15 minutes. Since both prunes and pecans are antioxidant-rich, this salad offers a double punch. The sweet prunes balance the bitter flavor of escarole.

Ingredients

• 1 teaspoon sherry vinegar
• 1 teaspoon honey
• 1/4 teaspoon Dijon mustard
• 1 tablespoon olive oil
• 1 tablespoon minced shallots
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 2 cups chopped escarole
• 2 cups chopped romaine lettuce
• 1 cup pitted prunes, chopped
• 1/4 cup chopped pecans, toasted

Preparation

1. To prepare dressing, combine sherry vinegar, honey, and Dijon mustard in a small bowl; stir with a whisk. Gradually add olive oil, stirring with a whisk until blended. Add shallots, salt, and freshly ground black pepper; set aside.

2. Combine escarole and romaine lettuce in a large bowl. Add prunes and pecans, and toss well. Pour vinaigrette over salad; toss gently to coat. Serve immediately.

Mediterranean Stuffed Tomatoes

Savor these tomatoes as an appetizer or a snack. They're rich in flavor and high in lycopene, an antioxidant that helps prevent the clogging of the arteries by stopping the oxidation of cholesterol. 

Prep: 20 minutes; Cook: 5 minutes.
To keep the filling from getting mushy, cook the tomatoes right after you've stuffed them.

Ingredients

• 2 large tomatoes
• 1/2 cup packaged garlic croutons
• 1/4 cup (1 ounce) crumbled goat cheese
• 1/4 cup sliced pitted kalamata olives
• 2 tablespoons reduced-fat vinaigrette or Italian salad dressing
• 2 tablespoons chopped fresh thyme or basil

Preparation

1. Preheat broiler.
2. Cut tomatoes in half crosswise. Use your finger to push out and discard seeds; use a paring knife to cut out the pulp, leaving 2 shells. Chop pulp, and transfer to a medium bowl. Place hollowed tomatoes, cut sides down, on a paper towel; drain 5 minutes. Add croutons, goat cheese, olives, dressing, and thyme or basil to pulp; mix well. Mound mixture into hollowed tomatoes.
3. Place tomatoes on a baking sheet or broiler pan. Broil 4-5 inches from heat until hot and cheese melts (about 5 minutes). Serve immediately.

Marinated Feta and Olive Skewers

These flavor-packed skewers are a great treat. Goat cheese is a great source of calcium, and the serving size doesn't boast too much cholesterol. 

Marinate: 1 hour; Prep: 25 minutes.

Ingredients

• 2 teaspoons fennel seeds
• 2 teaspoons orange zest
• 3 tablespoons fresh orange juice
• 1 teaspoon freshly ground black pepper
• 4 ounces feta cheese, cut into 24 (1/2-inch) cubes
• 24 (6-inch) wooden skewers
• 24 fresh mint leaves
• 12 pitted green olives, halved
• 1/4 large English cucumber, seeded and cut into 1/2-inch chunks

Preparation

1. Combine fennel seeds, orange zest and juice, and pepper. Gently stir in the feta and marinate for 1 hour at room temperature or up to 3 hours in the refrigerator. (Marinate overnight to save time.)
2. To assemble: Place 1 mint leaf on a skewer, about 3/4 inch up; add 1 olive half and 1 cucumber chunk. Place 1 cube of feta on the end. These can be made several hours in advance and stored in the refrigerator until ready to serve. Bring to room temperature before serving.

Quick Roasted Vegetable Fajitas

This Mexican-inspired vegetarian dish is full of protein and monounsaturated fat. Packed with low-cal spices and salsa, you'll never miss the meat, and fat-free refried beans add a healthy dose of fiber. Choose fat-free cheese to cut out extra fat.

Want a south-of-the border meal? You won't miss an ounce of flavor in our low-fat version of fajitas. The spices from the soup and dip mix will provide plenty of flavor without blowing your sodium allotment for the day. Plus, the colorful vegetables offer plenty of vitamin A, beta-carotene, and antioxidants.

Ingredients

• 2 1/2 cups julienne-cut zucchini
• 2 cups julienne-cut yellow squash
• 2 cups red bell pepper strips
• 1 1/2 cups vertically sliced red onion
• 3 tablespoons vegetable soup and dip mix (such as Lipton Recipe Secrets)
• 4 teaspoons olive oil
• 8 (8-inch) flour tortillas
• 1 (16-ounce) can fat-free refried beans
• 2 cups shredded leaf lettuce
• 1 cup (4 ounces) reduced-fat shredded cheddar cheese
• 1 cup chopped tomato
• 1/2 cup bottled salsa

Preparation

Preheat oven to 450°.

Place first 4 ingredients in a large zip-top plastic bag. Add vegetable soup mix and oil to bag; seal and shake to coat. Remove vegetable mixture from bag; place in a 13 x 9-inch baking dish. Bake at 450° for 20 minutes, stirring once.

Heat tortillas and beans according to package directions.

Spread 3 tablespoons beans over each tortilla, and top with 1/2 cup vegetable mixture and 1/4 cup lettuce. Sprinkle each serving with 2 tablespoons cheese, 2 tablespoons tomato, and 1 tablespoon salsa. Roll up.

Lightened Waldorf Salad

By using fat-free mayonnaise and fat-free yogurt, you can cut back on cholesterol and fat. The lighter the dressing, the more you can taste the fruity and nutty flavors.

Ingredients

• 1/2 cup raisins
• 1/2 cup apple juice
• 1 cup finely chopped celery
• 1 cup chopped Granny Smith apple
• 1/4 cup coarsely chopped walnuts, toasted
• 2 tablespoons fat-free mayonnaise
• 2 tablespoons fat-free apple-flavored yogurt

Preparation

Combine raisins and apple juice in a microwave-safe bowl; microwave at HIGH for 30 seconds. Let stand 2 minutes; drain. Combine raisins, celery, apple, and walnuts in a medium bowl. Stir in mayonnaise and yogurt.

Grilled Zucchini Roll-Ups With Herbs and Cheese

These easy-to-make roll-ups are perfect for appetizers or a light lunch. Each roll packs a punch with fiber, protein, and monounsaturated fat. 

Prep: 30 minutes; Cook: 24 minutes.

Ingredients

• 3 small zucchini (about 1/2 pound each), cut lengthwise into 1/4-inch-thick slices
• 1 tablespoon olive oil
• 1/8 teaspoon salt, plus more to taste
• 1/16 teaspoon of freshly ground black pepper, plus more to taste
• 1 1/2 ounces fresh goat cheese
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon fresh lemon juice
• 2 ounces bagged baby spinach (2 cups lightly packed)
• 1/3 cup basil leaves

Preparation

1. Preheat grill or grill pan to medium.
2. Discard the outermost slices of zucchini; brush the rest with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator.
3. In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork.
4. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. Repeat with remaining zucchini slices. You can make these up to a day in advance; store in an airtight container in the refrigerator.

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