Cholesterol is an essential fat required by the body to perform certain physiological functions, but there are “good” and “bad” types of cholesterol. HDL is the “good” cholesterol, which helps flush out the “bad” cholesterol (LDL) from your body. High levels of LDL cholesterol increase your chances of developing cardiac disorders, stroke, and other issues, as it contributes to plaque buildup in the arteries.

These simple dietary modifications can help lower your LDL blood cholesterol levels and improve your heart health:

  • Cut down on saturated fats (fried foods, butter, cheese etc.)
  • Eat more foods containing polyunsaturated fatty acids and monounsaturated fatty acids — foods like nuts, seeds, fish, plant-based oils and green leafy vegetables.
  • Introduce more soluble fibre to your diet — high sources of soluble fibre can be found in fruits, some vegetables and whole grains.

Omega 3 Nutracleanse is very high in fibre, which makes it an excellent ingredient to add to a number of low-cholesterol recipes. Try these recipes to start:

CHOLESTEROL-FREE VEGAN PASTA SALAD

This fat-free, vegan-friendly recipe would be great as a weekday lunch.
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Yield: 6 servings

Ingredients

1 (½ cup) bowtie or corkscrew whole wheat pasta
1 small broccoli, chopped
1 (12 -ounce) can water-packed artichoke hearts, drained and chopped
1 red onion, diced
1 red or yellow bell pepper, diced
1 (12 -ounce) can green beans, drained and diced
2 medium-sized tomatoes, diced
¼ cup black olives, sliced
2 tbsp. fresh basil, chopped
¾ cup fat-free vegan Italian salad dressing
2 tsp. Omega 3 Nutracleanse
Salt and pepper to taste

Directions

  1. Bring water to a boil in a saucepan. Add salt and pasta and cook until al dente. Drain and cool.
  2. Steam the broccoli for about 2-3 minutes until tender.
  3. In a large bowl, toss together the broccoli, pasta and the other ingredients as well as the Omega 3 Nutracleanse and dressing. Season to taste.
  4. Place the bowl in the refrigerator to marinate for at least an hour before serving.
  5. Once cooled, toss again and serve with fresh basil.

LOW-FAT VEGETABLE SOUP

This soup is packed with veggies and nutrients. Serve it with a piece of crusty bread!
Prep time: 15 mins
Cook time: 45 mins
Total time: 50 mins
Yield: 8 servings

Ingredients

3 medium zucchinis, cubed
2 medium carrots, diced
1 tbsp. garlic. minced
1 tsp. dried basil
1 tsp. dried oregano
2 tsp. Omega 3 Nutracleanse
10 mushrooms, sliced
1 medium onion, diced
1 (14 1/2 ounce) can stewed tomatoes
3 tbsp. chopped fresh parsley, plus extra to garnish
1 (10 ounce) russet potatoes, peeled and cut into 1-inch pieces
3 (14 1/2 ounce) cans vegetable broth
3 cups canned crushed tomatoes, with added puree
2 tbsps. chopped fresh cilantro

Directions

  1. Heat a large Dutch oven on medium and add carrots, zucchini, onion, mushrooms and potato.
  2. Add vegetable broth, stewed and crushed tomatoes, 3 tbsps. parsley, garlic, cilantro, oregano, Omega 3 Nutracleanse and basil.
  3. Bring the mixture to boil.
  4. Reduce the heat, cover and simmer until vegetables turn tender, about 30 minutes.
  5. Drain broth into a separate saucepan and reserve vegetables.
  6. Add 3 cups of cooked vegetables and ¼ cup of broth to the blender. Process until smooth.
  7. Mix the puree in with the remaining broth and pour back in with the veggies.
  8. Bring soup back to a simmer before serving and season to taste.
  9. Top with fresh parsley.