High cholesterol is a medical condition that is prevalent in Singapore among adults. According to HealthHub, 8.6% of Singaporeans are diagnosed with this condition (which is close to 500K people!)
What makes this dangerous is that the build-up of bad cholesterol in the body can increase the risk of someone suffering from heart attacks and strokes. .
Fortunately, high cholesterol is treatable and/or manageable! There are many different ways to lower your cholesterol (or even just prevent it from skyrocketing!)
One such way is to manage your diet. A low-cholesterol diet is still delicious and we can prove it 😛 Here are some recipes to get you started:
Breakfast: Savory Egg Muffins
This recipe from myrecipe.com sounds absolutely scrumptious 😀
Ingredients:
- 1 1/2 cups water
- 2 tablespoons unsalted butter
- 1 (6-ounce) package Stove Top lower-sodium
- Stuffing Mix for chicken
- 3 ounces bulk pork sausage
- Cooking spray
- 6 large eggs, beaten
- 1.3 ounces Monterey Jack cheese, shredded (about 1/3 cup)
- 1/4 cup sliced green onions
- 1/2 cup finely chopped red bell pepper (optional)
Time to make them! (45mins)
Step 1
Preheat oven to 400°.
Step 2
Bring 1 1/2 cups water and butter to a boil in a medium saucepan. Stir in stuffing mix. Cover, remove from heat, and let stand 5 minutes; fluff with a fork. Let stand, uncovered, 10 minutes or until cool enough to handle.
Step 3
While stuffing cools, cook sausage in a small skillet over medium-high heat until browned; stir to crumble. Drain.
Step 4
Coat fingers with cooking spray. Press about 1/4 cup stuffing into bottom and up sides of each of 12 muffin cups heavily coated with cooking spray. Pour egg evenly into stuffing cups. Layer cheese, sausage, bell pepper, if desired, and green onions evenly over egg.
Step 5
Bake at 400° for 18 to 20 minutes or until centers are set. Let stand 5 minutes before serving. Run a thin sharp knife around edges of muffin cups to loosen. Remove from pans. Serve immediately.
Lunch: Salmon & Spinach with Tartare Cream
Salmon is one of the best sources of protein and is perfect for a simple lunch! This mouth-watering recipe is from bbcgoodfood.com.
Ingredients:
- 1 tsp sunflower or vegetable oil
- 2 skinless salmon fillets
- 250g bag spinach
- 2 tbsp reduced-fat crème fraîche
- juice ½ lemon
- 1 tsp caper, drained
- 2 tbsp flat-leaf parsley, chopped
- lemon wedges, to serve
Time to make them! (15mins)
Step 1
Heat the oil in a pan
Step 2
Season the salmon on both sides, then fry for 4 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.
Step 3
Tip the leaves into the hot pan, season well, then cover and leave to wilt for 1 min, stirring once or twice.
Step 4
Spoon the spinach onto plates, then top with the salmon.
Step 5
Gently heat the crème fraîche in the pan with a squeeze of the lemon juice, the capers and parsley, then season to taste. Be careful not to let it boil.
Step 6
Spoon the sauce over the fish, then serve with lemon wedges.
Dinner: Chicken Chili with Sweet Potatoes
This recipe from eatingwell.com has tons of 5 star reviews. Many cite it as an amazing sweet and spicy dish that is balanced well.
If you’re not a fan of spice, no worries because you can just add in some tomatoes to mellow out the heat and it’ll still taste good!
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups cubed sweet potato (1/2-inch)
- 1 medium green bell pepper, chopped
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 15-ounce can low-sodium cannellini beans, rinsed
- 2 cups low-sodium chicken broth or homemade chicken stock
- 1 cup frozen corn
- 2 cups cubed cooked chicken (1/2-inch; about 10 ounces)
- ¾ teaspoon salt
- ¼ teaspoon ground pepper
- Sour cream, avocado and/or cilantro for garnish
Time to make it! (45mins)
Step 1
Heat oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.
Step 2
Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.
Step 3
Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. Remove from heat. Stir in salt and pepper. Serve topped with sour cream, avocado and/or cilantro, if desired.
There are so many more recipes for you to try out that are also low-cholesterol! Don’t give up on this diet, because it can do your body so much good and as seen above, they are so delicious.
Comment your favourite recipe below, or suggest some good ones for us too.
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