Prioritize your health with these delicious meals.
Did you know that high cholesterol is one of the leading causes of heart disease in the United States? This means that if you have high cholesterol, you are at a higher risk of having a heart attack. Fortunately, there are simple things that you can do to help lower your cholesterol levels. One way to do this is by eating high-fiber low-fat foods. Below we will discuss what high cholesterol is, how it can be dangerous, and how high-fiber low-fat diet recipes can help. We will also provide a list of high-fiber and low-fat foods, as well as 13 delicious recipes to help lower cholesterol.
What are the benefits of high-fiber low-fat diet recipes? A high-fiber low-fat diet can help to reduce cholesterol levels, improve digestion, and help to reduce the risk of certain types of cancer. It is also beneficial for weight management as fiber helps to fill you up, reducing cravings for unhealthy foods. Additionally, high-fiber low-fat diet recipes are often more flavorful and nutritious than high-fat recipes. Another benefit is that these recipes are simply delicious and you won’t feel like you’re missing out on a flavorful meal or snack to keep you satiated. Plus you can share these recipes with loved ones and, whip up quick and easy meals without the cost of skimping on the goodness of the ingredients themselves.
What is Cholesterol?
Cholesterol is a waxy substance that is found in the fats (lipids) in your blood. Your body needs cholesterol to build healthy cells, but too much cholesterol can be dangerous. When you have too much cholesterol in your blood, it can build up on the walls of your arteries. This buildup is called plaque. Plaque can narrow your arteries and make it harder for blood to flow through them. This can lead to a heart attack or stroke.
There are two types of cholesterol: LDL cholesterol and HDL cholesterol. LDL cholesterol is the “bad” cholesterol because it can build up on the walls of your arteries. HDL cholesterol is the “good” cholesterol because it helps remove LDL cholesterol from your arteries. You want to have a high level of HDL cholesterol and a low level of LDL cholesterol.
What Are the Dangers of High Cholesterol?
High cholesterol is dangerous because it can lead to heart disease, which is the leading cause of death in the United States. It can also cause strokes which are the fifth leading cause of death in the United States. High cholesterol can also cause other problems, such as:
- high blood pressure
- kidney disease
- diabetes
How Can High-Fiber and Low-Fat Foods Help Lower Cholesterol?
The USDA recommends that people with high cholesterol eat a diet that is high in fiber and low in fat.
The FDA has standards for what qualifies as a high-fiber food and what qualifies as a low-fat food. A high-fiber ingredient must contain at least 20% of the Daily Value (DV) of fiber, which is about 28 grams per day. This means that there should be at least 5 to 6 grams of fiber per serving. A low-fat food must contain less than 3 grams of fat per 100 grams of food. Low saturated fat means that the recipe contains 1 gram or less per 100 grams of food.
Fiber
Fiber is a type of complex carbohydrate that benefits heart health, balances blood sugar, and helps to lower cholesterol levels. Foods that are high in fiber include:
- fruits
- vegetables
- whole grains
- legumes
Fat
Fat is a type of nutrient that the body needs. However, too much fat, especially saturated fat, can be bad for your health and increase your levels of LDL cholesterol. Foods that are high in fat include:
- fried foods
- fatty meats
- full-fat dairy products
- butter
Try to swap some of these foods that are high in saturated fat with some more low-fat foods, such as:
- lean meats like chicken and turkey
- fish
- eggs
- low-fat dairy products
Each of these high-fiber and low-fat foods has different benefits outside of reducing cholesterol. For example, fruits and vegetables are high in antioxidants, which can help to protect your cells from damage. Whole grains are a good source of vitamins and minerals while lean meats are a great source of protein.
13 High-Fiber Low-Fat Diet Recipes to Try
Not only are the recipes below beneficial to your health, but they also happen to be delicious! Along with a link to each recipe. we’ve also included how many grams of fiber, fat, and saturated fat are found in each serving, as well.
1. Blueberry Banana Smoothie
This blueberry banana smoothie is packed with fiber from its fruity ingredients while remaining low in saturated fat. Perfect for breakfast or a midday snack!
Here’s the recipe: Blueberry Banana Smoothie(5g fiber, 4g fat, 1g saturated fat)
2. Simple Black Bean Corn Quinoa Salad
This filling salad is high in fiber and low in saturated fat, making it a perfect cholesterol-lowering meal. It’s also easy to make ahead of time for meal prep!
Try it: Simple Black Bean Corn Quinoa Salad(15g fiber, 2g fat, 2g saturated fat)
3. Healthy Frozen Yogurt with Fresh Fruit Salad and Mint
This healthy frozen yogurt is a low-fat, high-fiber treat that’s perfect for hot summer days. It’s also refreshing and packed with antioxidants (thanks to the fresh fruit salad.)
Here’s the recipe: Healthy Frozen Yogurt with Fresh Fruit Salad and Mint (4g fiber, 4g fat, 2g saturated fat)
4. Clean Eating Chicken Salad
This clean eating chicken salad is a high-fiber, low-fat meal that’s perfect for lunch or dinner. It’s also packed with lean protein and nutrients from the chicken and vegetables.
Try it: Clean Eating Chicken Salad(4g fiber, 4g fat, 4g saturated fat)
5. Easy Baked Beans
These easy-baked beans are a high-fiber, low-fat side dish that’s perfect for BBQs and potlucks. They’re also loaded with protein and nutrients from the beans and vegetables.
Here’s the recipe: Easy Baked Beans(10g fiber, 1g fat, 1g saturated fat)
6. Lime Rice and Beans
This protein-packed lime rice and beans dish is a high-fiber, low-fat, and vegan-friendly meal that’s easy to make any day of the week.
Try it: Lime Rice and Beans(7g fiber, 2g fat, 0g saturated fat)
7. Pearl Barley and Vegetable Minestrone
This pearl barley and vegetable minestrone is a high-fiber, low-fat soup that’s perfect for chilly nights. Healthy comfort food? Sign us up!
Here’s the recipe: Pearl Barley and Vegetable Minestrone(5g fiber, 3g fat, 1g saturated fat)
8. Fresh Lime and Basil Fruit Salad
This fresh lime and basil fruit salad is a high-fiber, low-fat, and vegan-friendly recipe that can be enjoyed any time of day. It’s bursting with antioxidants from fresh fruits and herbs.
Try it: Fresh Lime and Basil Fruit Salad(3g fiber, 1g fat, 1g saturated fat)
9. Spicy Leek and White Bean Stew
Try this high-fiber, low-fat stew for a hearty and warming meal. It’s overflowing with protein and nutrients from the beans and vegetables, and the spice gives it a nice kick!
Here’s the recipe: Spicy Leek and White Bean Stew (10g fiber, 3g fat, 1g saturated fat)
10. Instant Pot Apple Cinnamon Oatmeal
This cholesterol-lowering oatmeal is a healthy and easy breakfast that can even be made ahead of time for busy mornings. It’s certainly a recipe that the whole family will enjoy.
Try it: Instant Pot Apple Cinnamon Oatmeal (4g fiber, 2g fat, 0g saturated fat)
11. Instant Pot Green Detox Soup
This high-fiber, low-fat soup is great as a quick and healthy meal. It’s packed with nutrients from the greens and beans, and it’s easy to make in the instant pot.
Here’s the recipe: Instant Pot Green Detox Soup (7g fiber, 3g fat, 1g saturated fat)
12. Protein Packed Black Bean and Lentil Soup
Our high-fiber, low-fat black bean and lentil soup is a wonderfully hearty and filling meal. Not only is it full of plant-based protein, but it’s also easy to make ahead of time.
Try it: Protein Packed Black Bean and Lentil Soup(11g fiber, 2g fat, 1g saturated fat)
13. Asian Chicken Wraps
These yummy chicken wraps make for a quick and easy appetizer, lunch, or dinner. They’re packed with lean protein and nutrients from the chicken and vegetables, and they’re also freezer-friendly.
Here’s the recipe: Asian Chicken Wraps(2g fiber, 3g fat, 1g saturated fat)
More Resources
There are many high-fiber, low-fat recipes to help lower cholesterol. These 13 meals and snacks are a great place to start! Here is some more information you may find helpful:
- 15 Recipes to Lower Your Cholesterol
- How to Lower Cholesterol Naturally
- FREE Complete Low-Cholesterol Shopping List Download
- High Fiber Diet Plan For Beginners
- 31 High-Fiber Foods
- 7-Day Low Fat Lunch Menu
- 11 Low-Fat Slow Cooker Recipes for Weight Watchers
Do you have high cholesterol? What changes have you made to your diet to help lower your cholesterol levels? Let us know in the comments below!
If you enjoyed this post, be sure to check out:
- Roasted Chickpeas
- Low Cholesterol Shopping List
- Southwestern Black Bean Casserole
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