What are some recipes to help lower cholesterol?

When it comes to making over a recipe to accommodate those of us with high cholesterol it is important to cut not just the "dietary cholesterol" but also the Saturated fat too. These foods are found mostly in animal foods, not just meals but also butter, cheeses, cream sauces etc. So these are the items in the recipe we want to modify.

In this case we always have two options:

1. To choose a leaner cut of meat or protein, like chicken breast, lean turkey or try tofu or beans. You can also choose low fat dairy like 2% cheese, low fat milk, and butter spreads that are made from healthier fats (unsaturated fats like those found in olive oil)

or

2. For those that do not like the leaner options but are still concerned about cholesterol, watch your portion sizes. This is also a good method for when we go out to eat and we want to treat ourselves to something special, whether it is a steak or a cheese cake, if you want the real thing, the best choice is to eat less of it.  

One of the best ways to lower your cholesterol is to cut out dairy products. This dairy-free Mac & Cheese Recipe is vegan (dairy free) and can be made gluten-free if you use gluten-free noodles. The garbanzo flour adds great protein, and the sauce is hiding a couple of powerful, and yummy, vegetables. It’s great on noodles or potatoes, poured over steamed broccoli, or mixed into grains or beans. Unused sauce will refrigerate well for up to 4 days.

• ½ cup chopped carrots, sweet potato or winter squash
• 1 tablespoons olive oil, divided
• 1 cup sliced shiitake mushrooms, stems removed
• 2 ¼ cups plain unsweetened soy, rice, hemp or almond milk
• ¾ cup nutritional yeast flakes
• ¼ cup garbanzo bean flour
• 1 teaspoon fresh lemon juice
• 1 teaspoon yellow mustard
• 2 teaspoons white or yellow miso paste
• 2 teaspoons onion powder
• 1 teaspoon salt

Directions

1. Steam or boil the carrots for 5 minutes, until soft.
2. Warm 1 tablespoon olive oil in a medium skillet over medium heat. Add the mushrooms and sauté for 6 minutes, until they begin to brown.
3. Combine the cooked carrots, mushrooms, soy milk, and remaining ingredients in a blender. Blend on high until smooth and creamy.
4. Transfer to a medium saucepan and bring to a simmer, whisking constantly for about 5 minutes.
5. Pour over cooked macaroni noodles, vegetables, or other dish.