15 Cholesterol Lowering Summer Recipes

Grilled Salmon with Avocado Salsa

This refreshing dish combines the heart-health benefits of salmon with the creamy, zesty flavors of avocado salsa.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 ripe avocados, diced
• 1 small red onion, finely chopped
• 1 lime, juiced
• 2 tablespoons fresh cilantro, chopped

Cooking method:

1. Preheat your grill to medium-high heat.
2. Brush the salmon fillets with olive oil and season with salt and pepper.
3. Grill the salmon for about 5-6 minutes per side or until it flakes easily with a fork.
4. In a bowl, combine diced avocados, chopped red onion, lime juice, and cilantro for the salsa.
5. Serve grilled salmon topped with the fresh avocado salsa.

Quinoa and Black Bean Salad

This protein-packed salad is not only delicious but also incredibly heart-friendly with its rich fiber content.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• 1/4 cup red onion, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Rinse quinoa under cold water, then cook in 2 cups of water according to package instructions.
2. In a large bowl, mix cooked quinoa, black beans, cherry tomatoes, bell pepper, and red onion.
3. Whisk together lime juice, olive oil, salt, and pepper; pour over the salad.
4. Toss to combine and serve chilled or at room temperature.

Spinach and Strawberry Salad

This vibrant salad is a sweet, nutty delight that's perfect for summer and great for cholesterol management.

Ingredients:

• 5 oz fresh spinach leaves
• 1 cup strawberries, sliced
• 1/4 cup almonds, sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil

Cooking method:

1. In a large bowl, combine spinach, strawberries, almonds, and feta cheese.
2. Whisk balsamic vinegar and olive oil in a small bowl, then drizzle over the salad.
3. Toss gently and serve immediately.

Baked Eggplant Parmesan

A healthier twist on a classic favorite, this dish uses baked eggplant slices to keep it light.

Ingredients:

• 2 large eggplants, sliced into 1/2-inch rounds
• 2 cups marinara sauce
• 1 cup part-skim mozzarella cheese, shredded
• 1/2 cup parmesan cheese, grated
• 1/4 cup whole wheat bread crumbs
• Olive oil spray

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Place eggplant slices on a baking sheet, spray with olive oil, and bake for 20 minutes.
3. In a baking dish, layer eggplant, marinara sauce, mozzarella, and parmesan cheese.
4. Sprinkle breadcrumbs on top and bake for an additional 25 minutes or until cheese is bubbly.

Lemon Herb Grilled Chicken

Infused with fresh herbs and citrus, this grilled chicken is a light, protein-rich option for any summer meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup lemon juice
• 1/4 cup olive oil
• 2 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste

Cooking method:

1. In a bowl, mix lemon juice, olive oil, garlic, rosemary, salt, and pepper.
2. Marinate chicken breasts in the mixture for at least 30 minutes.
3. Grill chicken over medium heat for 6-7 minutes per side or until fully cooked.
4. Serve with your favorite summer salad.

Avocado and Tuna Lettuce Wraps

These wraps are a quick, no-cook meal that's packed with omega-3s and healthy fats.

Ingredients:

• 2 cans tuna, drained
• 1 ripe avocado, mashed
• 1 tablespoon lime juice
• 1/4 cup red onion, finely chopped
• Salt and pepper to taste
• 8 large lettuce leaves

Cooking method:

1. In a bowl, combine tuna, mashed avocado, lime juice, red onion, salt, and pepper.
2. Spoon the mixture onto lettuce leaves and wrap them up.
3. Serve immediately as a light lunch or appetizer.

Mango and Black Bean Tacos

These vegetarian tacos are full of flavor and heart-friendly ingredients, ideal for any summer gathering.

Ingredients:

• 1 ripe mango, diced
• 1 can black beans, rinsed and drained
• 1 red bell pepper, diced
• 1/4 cup red onion, chopped
• 1 tablespoon lime juice
• Small corn tortillas
• Fresh cilantro for garnish

Cooking method:

1. In a bowl, mix diced mango, black beans, bell pepper, red onion, and lime juice.
2. Warm the corn tortillas on a skillet.
3. Spoon mango mixture onto each tortilla and garnish with fresh cilantro.
4. Serve immediately and enjoy.

Zucchini Noodles with Pesto

A low-carb alternative to pasta, these zucchini noodles are tossed with a fresh basil pesto for a delightful summer dish.

Ingredients:

• 4 medium zucchinis, spiralized
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup parmesan cheese, grated
• 1 garlic clove
• 1/4 cup olive oil
• Salt and pepper to taste

Cooking method:

1. In a food processor, combine basil, pine nuts, parmesan cheese, garlic, olive oil, salt, and pepper to make the pesto.
2. Toss zucchini noodles with the pesto until well coated.
3. Serve immediately, garnished with additional parmesan if desired.

Berry Smoothie Bowl

This smoothie bowl is a vibrant and nutrient-rich way to start your day, filled with antioxidants and fiber.

Ingredients:

• 1 banana, frozen
• 1 cup mixed berries (blueberries, raspberries, strawberries)
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• Toppings: sliced strawberries, blueberries, granola

Cooking method:

1. Blend frozen banana, mixed berries, almond milk, and chia seeds until smooth.
2. Pour smoothie into a bowl and top with sliced strawberries, blueberries, and granola.
3. Enjoy immediately as a refreshing breakfast or snack.

Chickpea and Avocado Sandwich

This sandwich is a creamy, satisfying option that’s great for picnics, filled with healthy fats and fiber.

Ingredients:

• 1 can chickpeas, rinsed and mashed
• 1 ripe avocado, mashed
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Whole grain bread slices
• Lettuce leaves

Cooking method:

1. In a bowl, combine mashed chickpeas, mashed avocado, lemon juice, salt, and pepper.
2. Spread the mixture over slices of whole grain bread.
3. Add lettuce leaves and top with another slice of bread to form a sandwich.
4. Cut in half and serve.