15 Low-Cholesterol Dinner Recipes: Boost Heart Health With Nutritious Meals

1. Red Beans and Rice With Chicken

Packed with lean chicken breast, plant based protein from red beans, and whole-grain brown rice, this low cholesterol recipe will provide you with all the nutrients without raising your cholesterol levels.

Ingredients:

• 10oz skinless chicken breast
• ¼ tsp salt
• ¼ tsp pepper
• 1 tbsp olive oil
• ¾ cup chopped sweet pepper
• ½ cup chopped onion
• 2 garlic cloves
• 1 can red beans, rinsed and drained
• 1 container ready-to-serve cooked brown rice
• ½ tsp cumin
• ¼ cup reduced-sodium chicken broth
• ¼ tsp cayenne pepper

Nutritional value (per serving):

• Calories: 272
• Fat: 5g
• Carbs: 30g
• Protein: 25g

Prep time:

20 minutes

Instructions:

1. Cut the chicken and sprinkle it with salt and pepper. In a large skillet, heat oil. Add chicken, sweet pepper, onion, and garlic; cook and stir for 8–10 minutes.
2. Stir beans, rice, broth, cumin, and cayenne pepper into the chicken mixture in the skillet. Heat through.

2. Mediterranean Shrimp Skillet

The healthy fats in shrimps have been proven to raise high-density lipoprotein (HDL) cholesterol in the body, so they are a great ingredient to lower cholesterol.

Ingredients:

• 4oz uncooked pasta
• 12oz uncooked medium shrimp, peeled and deveined
• 1 tsp olive oil
• 2 garlic cloves
• ⅛ tsp salt
• ⅛ tsp pepper
• ¾ cup chicken broth
• 1 tbsp lemon juice
• ¼ tsp dried basil
• 1 tsp cornstarch
• 2 cups chopped fresh spinach

Nutritional value (per serving):

• Calories: 445
• Fat: 24g
• Carbs: 25g
• Protein: 38g

Prep time:

30 minutes

Instructions:

1. Prepare the pasta. In a large skillet, sauté shrimp in oil. Add the garlic, salt, and pepper; cook 1 minute more. Set aside.
2. In the same skillet, heat ½ cup broth, juice, and dried basil. In a small bowl, combine cornstarch and remaining broth until smooth. Stir into the pan, bring to a boil, cook and stir for 2 minutes. Stir in spinach and shrimp; cook until spinach is wilted.
3. Drain the pasta. Serve with shrimp mixture.

3. Grilled Pineapple Pork and Vegetables

Colorful, juicy, but still maintaining low cholesterol. Fresh asparagus, carrots, and red bell pepper provide you with the needed fiber.

Ingredients:

• 1 can unsweetened pineapple chunks, undrained
• ¼ cup olive oil
• 2 garlic cloves
• 2 tsp ground cumin
• 2 tsp dried oregano
• ¾ tsp pepper
• ¾ tsp salt
• 2lb pork tenderloin
• 1lb fresh asparagus
• 4 medium carrots
• 1 large sweet pepper

Nutritional value (per serving):

• Calories: 392
• Fat: 13g
• Carbs: 26g
• Protein: 41g

Prep time:

25 minutes + 1 hour marination

Instructions:

1. Blend the pineapple, 2 tbsp oil, garlic, cumin, oregano, ½ tsp pepper, and ¼ tsp salt in a blender. Place in a resealable bag, add pork. Seal the bag and turn to coat. Refrigerate for 1 hour.
2. After marination, place the pork on a greased grill rack. Grill uncovered over medium heat on each side for 4–5 minutes.
3. Place vegetables in a grill wok with remaining oil, salt, and pepper.
4. Grill uncovered over medium heat for 6–8 minutes or until tender. Cut vegetables into pieces. Serve with pork.

4. Pressure Cooker Beef and Broccoli

Another great recipe to lower cholesterol. Even though it’s beef, the cuts used here are low in saturated fat, and the broccoli can help lower LDL cholesterol, also called bad cholesterol, and boost HDL cholesterol – the good kind.

Ingredients:

• 2lb beef flank steak
• 1 medium onion
• ½ cup water
• ¼ cup coconut aminos
• ½ tsp salt
• ½ tsp ground ginger
• ¼ tsp pepper
• 3 cups broccoli florets

Nutritional value (per serving):

• Calories: 252
• Fat: 9g
• Carbs: 7g
• Protein: 34g

Prep time:

20 minutes

Instructions:

1. Place beef and onion in a pressure cooker. Stir in water, coconut aminos, salt, ginger, and pepper.
2. Lock the lid in place. Set the cooker on high pressure to cook for 7 minutes.
3. Using a slotted spoon, remove the beef and onion. Add broccoli to the pressure cooker. Cook for 5–7 minutes. Add broccoli to beef and onion.

5. Zucchini With Pistachios and Mint

Eating veggies with this recipe has never been easier. The zucchini helps to lower cholesterol, and pistachios are a great substitute for saturated fat. It can be served as a side dish, too!

Ingredients:

• 4–6 sliced zucchini
• ½ tsp salt
• ¼ cup olive oil
• 2 tbsp red wine vinegar
• ½ cup chopped pistachios
• ½ cup chopped fresh mint

Nutritional value (per serving):

• Calories: 136
• Fat: 11g
• Carbs: 8g
• Protein: 4g

Instructions:

1. Season zucchini with salt.
2. In a skillet, heat the oil. Add the zucchini. Cook for 5 minutes, turning once. Transfer zucchini to a serving bowl.
3. Drizzle the zucchini with red wine vinegar. Sprinkle half the pistachios and mint. Top with remaining chopped pistachios and mint.

6. Lemon-Herb Salmon

Salmon is a fatty fish that can boost good cholesterol without driving up bad cholesterol, making it a great choice for a healthy dinner.

Ingredients:

• 2 cups water
• 1 eggplant
• 1 bell pepper
• 1 summer squash
• 1 small onion
• 1.5 cups cherry tomatoes
• 3 tbsp olive oil
• ¾ tsp salt
• ½ tsp pepper
• 2 tbsp chopped capers
• 1 tbsp red wine vinegar
• 2 tsp honey
• 1¼lb wild salmon cut into 4 portions
• 1 tsp lemon zest
• ½ tsp Italian seasoning

Nutritional value (per serving):

• Calories: 450
• Fat: 17g
• Carbs: 41g
• Protein: 35g

Prep time:

50 minutes

Instructions:

1. Position racks in the upper and lower thirds of the oven; preheat to 450ºF (230ºC). Line 2 rimmed baking sheets with foil and coat with cooking spray.
2. Bring water and farro to a boil in a saucepan. Reduce heat to low, cover, and simmer for about 30 minutes.
3. Toss eggplant, bell pepper, squash, onion, and tomatoes with oil, ½ tsp salt, and ¼ tsp pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway for about 25 minutes. Return them to the bowl. Stir in capers, vinegar, and honey.
4. Season salmon with lemon zest, Italian seasoning, and the remaining ¼ tsp each salt and pepper and place on one of the baking sheets. Roast on the lower rack for 6–12 minutes. Serve salmon with chosen sides.

7. Sweet Potato-Black Bean Burgers

Enjoy these low-cholesterol burgers that are high in soluble fiber and include whole-wheat buns.

Ingredients:

• 2 cups grated sweet potato
• ½ cup oats
• 1 cup no-salt-added black beans, rinsed
• ½ cup chopped scallions
• ¼ cup vegan mayonnaise
• 1 tbsp tomato paste, no salt added
• 1 tsp curry powder
• ⅛ tsp salt
• ½ cup plain unsweetened almond milk yogurt
• 2 tbsp chopped fresh dill
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 4 whole-wheat hamburger buns, toasted
• 1 cup thinly sliced cucumber

Nutritional value (per serving):

• Calories: 454
• Fat: 22g
• Carbs: 54g
• Protein: 12g

Prep time:

45 minutes

Instructions:

1. Squeeze grated sweet potato with paper towels to remove excess moisture, place in a large bowl. Pulse oats in a food processor until finely ground, add to the bowl with the sweet potatoes. Add beans, scallions, mayonnaise, tomato paste, curry powder, and salt to the bowl. Mash the mixture together. Shape into 4 patties. Place the patties on a plate, refrigerate for 30 minutes.
2. Stir yogurt, dill, and juice together in a small bowl, set aside.
3. Heat oil in a skillet. Add the patties. Cook for about 3 minutes per side.
4. Divide the yogurt sauce evenly among the top and bottom bun halves. Top each bottom bun half with a burger and cucumber slices.

8. Spanish Rice

With its base being whole-grain brown rice, this light dish keeps your cholesterol level low but lets you enjoy international cuisine. It can be served as a complete meal or a side dish.

Ingredients:

• 2 tbsp oil
• 2 tbsp chopped onion
• 1.5 cups uncooked brown rice
• 2 cups chicken broth
• 1 cup picante sauce

Nutritional value (per serving):

• Calories: 286
• Fat: 6g
• Carbs: 51g
• Protein: 6g

Prep time:

10 minutes

Instructions:

1. Heat oil in a skillet. Add onion, cook and stir on mild heat until tender.
2. Add rice. Cook and stir for a few minutes. Stir in chicken broth and picante sauce. Reduce heat, cover, and simmer until liquid has been absorbed.

9. Roasted Chicken Breasts With Peppers

This recipe is great for maintaining low cholesterol levels because lean chicken cuts saturated fat, and bell peppers provide extra fiber.

Ingredients:

• ¾ tsp fennel seed
• ¾ tsp salt
• ½ tsp pepper
• ¼ tsp garlic powder
• ¼ tsp dried oregano
• 4 skinless chicken breasts
• 3 tbsp olive oil
• 1 sweet red pepper
• 1 sweet yellow pepper
• 4 shallots
• 1 cup chicken broth
• 1.5 tsp fresh rosemary
• 1 tbsp balsamic vinegar

Nutritional value (per serving):

• Calories: 267
• Fat: 9g
• Carbs: 14g
• Protein: 31g

Prep time:

30 minutes

Instructions:

1. In a skillet, toast the fennel, ½ tsp salt, ¼ tsp pepper, garlic powder, and oregano for 1–2 minutes. Sprinkle over chicken.
2. In the same skillet, heat 2 teaspoons of oil. Cook chicken for about 2 minutes on each side. Transfer to an ungreased baking pan. Bake at 450°F (230ºC) for 10–15 minutes.
3. Heat the remaining oil in the skillet. Add bell peppers and shallots; cook and stir until crisp-tender.
4. Add broth and rosemary, stir. Bring to a boil; cook for 4–6 minutes. Stir in vinegar and remaining salt and pepper. Serve with chicken.

10. Chickpea and Chipotle Tostadas

Enjoy taco night without guilt! These tostadas cut saturated fat and cholesterol. They’re also high in fiber from the beans and fresh veggies.

Ingredients:

• ¾ cup fat-free sour cream
• ½ cup salsa verde
• 1 sweet red pepper
• 1 onion
• 2 garlic cloves
• 1 cup vegetable broth
• 2 cans chickpeas, rinsed and drained
• 2 chipotle peppers
• 1 tsp ground cumin
• ½ tsp salt
• ½ cup fresh cilantro
• 2 tbsp lime juice
• 12 corn tortillas
• Cooking spray
• ½ iceberg lettuce
• 3 plum tomatoes
• 1 avocado
• Shredded reduced-fat cheddar cheese

Nutritional value (per serving):

• Calories: 347
• Fat: 9g
• Carbs: 59g
• Protein: 12g

Prep time:

20 minutes

Instructions:

1. Preheat broiler. For the sauce, mix sour cream and salsa.
2. In a skillet coated with cooking spray, cook and stir red pepper and onion for 6–8 minutes. Add garlic; cook and stir for 1 minute. Stir in broth, chickpeas, chipotles, cumin, and salt, bring to a boil. Simmer covered for 5 minutes.
3. Mash the mixture with a potato masher; stir in cilantro and lime juice.
4. In batches, spritz both sides of tortillas with cooking spray and place on a baking sheet; broil for about 1 minute per side. To serve, top tortillas with chickpea mixture, lettuce, tomatoes, avocado, and sauce. Sprinkle with cheese.

11. Tuna Mushroom Bake

This low cholesterol comfort food contains good cholesterol-boosting tuna and nutrient-boosting mushrooms.

Ingredients:

• 6.5 cups uncooked egg noodles
• 1 can light water-packed tuna, drained and flaked
• 1 can mushroom stems and pieces, drained
• 1 can condensed cream of mushroom soup
• 1 cup 2% milk
• ½ tsp salt
• ¼ tsp pepper
• ½ cup crushed saltines
• 3 tbsp butter, melted

Nutritional value (per serving):

• Calories: 399
• Fat: 13g
• Carbs: 51g
• Protein: 19g

Prep time:

20 minutes

Instructions:

1. Cook egg noodles. Stir in tuna and mushrooms. Combine the soup, milk, salt, and pepper; add to the noodle mixture and mix well until creamy texture.
2. Pour into a greased baking dish. Combine saltines and butter; sprinkle over noodles. Bake, uncovered, at 350°F (180ºC) for 35–45 minutes.

12. Quick Shepherd’s Pie

Enjoy meat with this recipe – lean ground beef and plenty of vegetables make this filling meal low in saturated fat and cholesterol.

Ingredients:

• 1 package cheddar mashed potatoes
• 1lb lean ground beef
• 1 envelope mushroom gravy mix
• 1.5 cups frozen mixed vegetables
• 1 cup water
• ⅛ tsp pepper

Nutritional value (per serving):

• Calories: 317
• Fat: 15g
• Carbs: 28g
• Protein: 20g

Prep time:

25 minutes

Instructions:

1. Heat potatoes according to package directions.
2. In a skillet, cook beef for 6–8 minutes, drain. Stir in gravy mix. Add vegetables and water, bring to a boil. Reduce heat; simmer, stirring occasionally. Transfer to a baking pan.
3. Spread potatoes over top; sprinkle with pepper. Broil for 10–15 until golden brown.

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13. Tomato-Basil Baked Fish

In addition to being a healthy food choice, fish naturally lowers cholesterol levels and is also a great substitute for saturated fat.

Ingredients:

• 1 tbsp lemon juice
• 1 tsp olive oil
• 8pz cod filets
• ¼ tsp dried basil
• ⅛ tsp salt
• ⅛ tsp pepper
• 2 plum tomatoes
• 2 tsp grated parmesan cheese

Nutritional value (per serving):

• Calories: 121
• Fat: 4g
• Carbs: 4g
• Protein: 18g

Prep time:

15 minutes

Instructions:

1. Preheat the oven to 400°F (200ºC). In a bowl, combine lemon juice and oil. Add fish filets. Place on a greased pie plate. Sprinkle half of the basil, salt, and pepper. Arrange tomatoes over top; sprinkle with cheese and the remaining seasonings.
2. Cover and bake until the fish flakes easily with a fork.

14. Sausage, Tomato, and White Bean Stew

This cholesterol-friendly comfort food combines lean turkey meat with fiber-rich white beans.

Ingredients:

• 8oz sweet Italian turkey sausage, removed from casings
• ½ cup chopped onion
• 1 tbsp olive oil
• 1 can diced tomatoes, no salt added
• 1 can white beans, drained and rinsed, no salt added
• A pinch of black pepper
• 3 cups spinach

Nutritional value (per serving):

• Calories: 241
• Fat: 9g
• Carbs: 25g
• Protein: 16g

Prep time:

25 minutes

Instructions:

1. In a saucepan, cook the sausage and onion in hot oil for about 6 minutes.
2. Add the tomatoes, beans, and 1 cup water to the pot. Season with pepper. Simmer for 15 minutes. Add the spinach and cook for about 1 minute.

15. Mediterranean Vegetable Lentil Soup

Featuring plenty of protein and fiber, this soup is a great choice for anyone seeking a low cholesterol recipe.

Ingredients:

• 2 tbsp olive oil
• 1 onion
• 2 garlic cloves
• 3 celery stalks
• 5 carrots
• 1 parsnip
• 2 tbsp pesto
• 1 tbsp dried oregano
• 1 tbsp dried thyme
• 1 tbsp fennel seed
• 8 cups low sodium chicken bone broth
• 1 can crushed tomatoes
• 1.5 cups dried green lentils
• 1 cup sweet peas
• 3 cups chopped kale
• 2 cups cauliflower florets
• ⅛ tsp ground pepper
• Salt to taste

Nutritional value (per serving):

• Calories: 278
• Fat: 7g
• Carbs: 39g
• Protein: 17g

Prep time:

1 hour 30 minutes

Instructions:

1. Heat the oil in a stockpot.
2. Sauté onions, garlic, celery, carrots, and parsnips for 10 minutes. Stir in pesto and spices. Pour in stock and tomatoes. Bring to a boil. Add lentils, peas, and kale. Boil, then simmer for 40 minutes. Add cauliflower, salt, and pepper. Simmer for 15–20 minutes.
3. Taste, and adjust any seasoning if desired.

Key Guidelines for Low-Cholesterol Dinner Recipes

Low-cholesterol recipes are one way to keep your heart healthy. But let’s talk about other techniques you can incorporate into your daily life that can provide several health benefits, help you lose weight, and keep your cholesterol levels stable.

Incorporating heart-healthy ingredients

According to Harvard Health Publishing, fresh ingredients like fruits and vegetables are known to lower LDL cholesterol (low density lipoprotein), also known as “bad cholesterol.” It is important to incorporate these ingredients into your recipes in order to avoid heart diseases and keep your cholesterol levels low.

Here are some great ingredients you might want to consider using for your next low cholesterol recipes:

• Tomatoes: Loaded with lycopene, tomatoes have been associated with reduced LDL cholesterol levels.
• Avocados: A healthy alternative for saturated fat, which is high in soluble fiber, monounsaturated fats, and antioxidants.
• Carrots: Rich in beta-carotene, which converts to vitamin A and helps reduce cholesterol levels.
• Oats: Rich in fiber called beta-glucan, which helps reduce LDL cholesterol levels.

Cooking techniques

Grilling, baking, and steaming are healthier cooking methods to make your low cholesterol recipes. They limit the use of added fats and reduce the overall cholesterol content of your meals. Choose healthy fats like olive oil, which is a good source of monounsaturated fats.

Instead of excessive salt, use fresh herbs and spices. Reduce your intake of high-sodium condiments and sauces. Use fresh citrus juices and vinegar to add flavor.

Meal planning

Meal planning is key to maintaining a heart-healthy diet. It allows you to make healthier choices, control portion sizes, and avoid impulsive food decisions. Consider using the Cardi Health app to make meal planning easier. It provides low cholesterol recipes and helps you stay on track with your health goals.

Smart substitutions for high-cholesterol ingredients

Substituting high cholesterol ingredients is an easy way to get rid of extra cholesterol in your meals. For dairy, choose low-fat or non-dairy options. Use egg substitutes or egg whites instead of whole eggs, and opt for lean cuts of poultry and fish instead of processed meats to avoid saturated fat. Roast chicken breast or lemon-herb salmon recipes provided earlier are a great way to start!

Managing cholesterol while dining out

Make smart choices by selecting grilled or steamed dishes over fried options. Ask for dressings and sauces on the side, and opt for whole grains and vegetable sides. Take the time to navigate restaurant menus for low-cholesterol meals that align with your dietary needs.

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FAQ

What are low-cholesterol dinner recipes?

Low-cholesterol dinner recipes use heart-healthy ingredients to create meals that can help maintain or reduce cholesterol levels.

Why are low-cholesterol meals beneficial for heart health?

Low-cholesterol meals can reduce the risk of heart disease by promoting a balanced diet and maintaining healthy cholesterol levels.

Do seafood dishes fit into a low-cholesterol diet?

Yes, many seafood dishes, especially those with fatty fish, are recommended for a low-cholesterol diet due to their omega-3 fatty acids.

Can vegetarian meals be low in cholesterol?

Absolutely! Many plant-based ingredients, like beans and legumes, are naturally low in cholesterol and heart-healthy.

Is lean meat suitable for a low-cholesterol meal?

Yes, opting for lean meats and poultry can be part of a low-cholesterol diet when cooked with healthy methods and ingredients.

Conclusion

Incorporating low-cholesterol recipes into your routine offers numerous benefits for heart health. By choosing heart-healthy ingredients, you can lower cholesterol levels and support overall well-being. Opt for healthier cooking methods, reduce sodium by using fresh herbs, and minimize the usage of saturated fat.

Don’t forget the importance of meal planning and making smart substitutions to avoid things like saturated fat. To get started on your personalized cholesterol management, download the Cardi Health app. It will help you maintain low cholesterol and have a healthy heart and body.

Written by

Robertas Pranevicius, MD

Robertas Pranevicius is a medical advisor at Cardi Health who earned his Master’s degree and cardiology residency from the Lithuanian University of Health Sciences. He specializes in interventional cardiology and performs both diagnostic and therapeutic invasive procedures. In recent years, he has focused on structural heart disease treatment, such as transcatheter aortic valve implantation (TAVI).