Recipes To Help Lower your Cholesterol Levels
The effect of diet on cholesterol is due to the replacement of unhealthy fats, increased intake of fiber and plant protein, and the weight loss that results from this diet.
Try this cholesterol-lowering cauliflower and sweet potato curry recipe below. According to research from the University of Queensland, using a diet rich in fruits, vegetables and other plant-based foods can significantly lower cholesterol values.
Learn about the properties of the turmeric, peas, seeds and other ingredients in this recipe. Learn how to make the recipe step by step to lower cholesterol.
Properties of cholesterol-lowering ingredients
- Cauliflower
According to a study, cauliflower, which is included in the diet because of its fiber content, can lower total cholesterol and bad LDL cholesterol, and also increase good HDL cholesterol.
Cauliflower contains strong antioxidant power, which may prevent cardiovascular disease. The specific antioxidants in cauliflower, such as polyphenols, can limit the accumulation of cholesterol.
- Sweet potato
According to a study published in Food and Nutrition Science, sweet potatoes are rich in fiber, accounting for 5% to 14% of their composition, giving them the ability to lower bad LDL cholesterol and increase good HDL cholesterol.
The predominant fiber in sweet potatoes is pectin, which changed only the ratio of good to bad cholesterol, not total cholesterol, in participants over 90 days.
- Chickpeas
According to a study conducted by Arizona Tech University, peas are rich in protein and plant fiber, which help control cholesterol.
Peas work to lower cholesterol in the liver by promoting the formation and excretion of bile acids. A cholesterol reduction of 11.8 mg/ was observed within 3 weeks of pea consumption.
- Onions and garlic
According to a university study, onions and garlic contain substances called phytochemicals that can lower blood cholesterol.
These substances work by inhibiting the absorption of cholesterol in the intestines, thus lowering blood cholesterol. They also have antioxidant properties that can reduce cardiovascular complications.
- Ginger
According to a study conducted by Technicon Medical School, ginger, even in smaller amounts than used in our recipes, is effective in controlling cholesterol.
When added for at least ten weeks, ginger reduced total cholesterol by 29% and bad LDL cholesterol by 33%. In addition, a protective effect against cholesterol-related complications was observed.
- Tomatoes
According to a study conducted by Max Stern Jezreel Valley College, the inclusion of tomatoes in the diet has beneficial effects on several cholesterol values. On the one hand, it lowers total cholesterol and bad LDL cholesterol and increases good HDL cholesterol. A significant increase of 15% was obtained in HDL cholesterol, which is outstanding.
- Pepper
According to a study published in the British Journal of Nutrition, paprika, also known as red pepper, contains a substance called capsaicin, which is useful for cholesterol control.
According to the study, using paprika in the diet for at least two weeks can increase good HDL cholesterol by 26%.
- Turmeric
According to a study at Chongqing Hospital, which included seven more new studies, turmeric can lower total cholesterol and bad LDL cholesterol and effectively replace cholesterol-lowering drugs.
Its beneficial effect on blood lipids is due to the presence of a substance called curcumin in the turmeric root.
- Cumin seeds
According to a study conducted by Sri Sathya Sai Institute of Higher Studies, the effect of cumin seeds is superior to that of drugs used to lower cholesterol.
According to the study, the use of cumin seeds for two months reduced total cholesterol by 47%, reduced bad LDL cholesterol by 5%, and increased good HDL cholesterol by 10%.
- Coriander seeds
According to the Indian Institute, coriander seeds have beneficial effects on blood lipids, restoring bad LDL cholesterol to a normal value of 100 and increasing good HDL.
This beneficial effect on fats is due to the increased excretion of cholesterol by bile acids, which lowers blood cholesterol. xi)
11. Garam Masala
According to the All India Institute of Medical Sciences, Garam masala is a spice blend useful for cholesterol that includes cardamom, cinnamon, cloves, and nutmeg and may contain coriander, pepper, and cumin.
This spice blend, in addition to the individual effects of each component, acts on the liver, detoxifying it and improving the control of cholesterol in the body.
- Black pepper
According to a study conducted by the University of Naresuan, black pepper has the ability to limit the absorption of cholesterol from a high-fat diet into the body.
This effect of pepper in the body is due to the presence of a substance called piperine. Piperine also lowers total cholesterol and bad LDL in the blood.
- Olive oil
According to the Muzaffarnagar Institute, cold pressed olive oil improves blood lipid levels after 6 weeks of use due to the presence of monounsaturated fats.
According to the study, after this time, olive oil caused a decrease in total cholesterol, bad LDL cholesterol and a significant increase in good HDL cholesterol.
- Cholesterol-lowering Cauliflower and Sweet Potato Curry Recipe
Ingredients
- ¼ Cauliflower
- ½ sweet potatoes
- ¼ cup peas
- ½ onion
- 1 tablespoon garlic and ginger paste.
- ¼ cup chopped peeled tomatoes
- A pinch of chili powder
- A teaspoon of turmeric
- A teaspoon of cumin seeds.
- A teaspoon of coriander seeds.
- 1/4 teaspoon of garam masala
- A pinch of salt and black pepper
- A tablespoon of olive oil
Preparation
Bring the water to a boil, then add the peas and cook until the beans are tender, set aside. On the other hand, peel and cut the previously washed sweet potatoes into medium pieces and cook until soft.
Then add the cauliflower to the sweet potatoes and cook until the cauliflower is tender but not fully cooked. Remove both vegetables from the heat and set aside. Cook the garlic and ginger in an ovenproof dish wrapped in aluminum foil for about 5 minutes, or until you can crush them. Remove the foil, puree, and set aside. Heat the oil, add the cumin and coriander and when it starts to pop, add the onion, lightly sauté, and then add the garlic and ginger paste.
Add turmeric, chili powder, garam masala, salt, and pepper. Stir and add one cup of chopped tomatoes. Stir and simmer for about 2 minutes. Reduce the heat and add the sweet potatoes, cauliflower, and peas. Stir and add ⅓ cup of water.
Cover and cook over medium heat for 5 minutes until sweet potatoes are tender, stirring occasionally to avoid sticking and adding water if necessary. Uncover and cook for 1-2 minutes until water evaporates. Serve with chopped cilantro.
This cauliflower and sweet potato curry recipe is packed with fiber, antioxidants, and healthy fats that have cholesterol-lowering properties. Scientific evidence shows that changing your diet to increase your intake of plant-based foods can reduce bad LDL cholesterol by 13% and up to 20%.
The effect of the diet on cholesterol is due to replacing unhealthy fats and increasing the intake of fiber and plant protein, a diet that results in weight loss.
