A wholesome take on fried rice with colorful vegetables and whole-grain rice.
Ingredients: 2 cups cooked brown rice, 1 cup mixed vegetables (carrots, peas, corn), 1/2 cup broccoli florets, 2 cloves garlic, minced, 1 tbsp olive oil, 1 tbsp low-sodium soy sauce
Categories: Heart Disease • Blood Pressure • Vegetarian
A silky pumpkin soup infused with warm spices and a hint of lemon. Packed with fiber, antioxidants, and heart-friendly fats, this soup is designed to support cholesterol levels and overall cardiovascular health, without sacrificing flavor.
Ingredients: 1 medium pumpkin (about 1 kg), peeled, deseeded, and cubed, 1 medium onion, chopped, 2 cloves garlic, minced, 2 medium carrots, chopped, 1 small sweet potato, chopped (optional, for creaminess), 1 tbsp extra virgin olive oil, 1 tsp turmeric powder, 1 tsp ground cumin, ½ tsp ground black pepper, ½ tsp ground cinnamon (optional, adds warmth), 4 cups low-sodium vegetable broth, Juice of ½ lemon, Fresh parsley or coriander, chopped (for garnish)
Categories: High Cholesterol • Heart Disease • Vegetarian
Tender, juicy pork cooked lean with fiber-rich roasted vegetables.
Ingredients: 300g pork tenderloin (trimmed of visible fat), 1 tbsp olive oil, 1 tsp dried rosemary, 1 tsp dried thyme, 1 tsp garlic powder, Pinch of black pepper, 1 cup zucchini, sliced, 1 cup carrots, sliced, 1 cup bell peppers, chopped
Categories: High Cholesterol
A lighter take on beef stir-fry, rich in fiber and antioxidants, with lean protein.
Ingredients: 200g lean beef strips (sirloin or tenderloin, trimmed of fat), 1 cup broccoli florets, 1 cup sliced bell peppers, 1 small carrot, thinly sliced, 2 cloves garlic, minced, 1 tbsp olive oil, 2 tbsp low-sodium soy sauce, 1 tsp fresh ginger, grated
Categories: High Cholesterol
A protein-rich salad with creamy avocado and black beans.
Ingredients: 1 avocado, 1 cup black beans, 1/2 cup corn, 1/2 cup cherry tomatoes, 1 tbsp lime juice
Categories: Heart Disease • Vegetarian
Fluffy couscous with mixed vegetables and herbs.
Ingredients: 1 cup cooked couscous, 1/2 cup bell peppers, 1/2 cup cucumber, 1 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
Classic Italian caprese salad with heart-friendly olive oil.
Ingredients: 2 tomatoes, 1/2 cup mozzarella, Fresh basil leaves, 2 tbsp olive oil
Categories: Blood Pressure
Earthy beets paired with juicy oranges and greens.
Ingredients: 1 cup cooked beets, 1 orange, 2 cups arugula, 1 tbsp olive oil, 1 tsp balsamic vinegar
Categories: Vegetarian
Crispy tofu with shredded cabbage and sesame dressing.
Ingredients: 1 cup shredded cabbage, 1/2 cup carrots, 1/2 cup baked tofu cubes, 1 tbsp sesame oil, 1 tbsp rice vinegar
Categories: High Cholesterol • Heart Disease • Blood Pressure
Crunchy kale salad with apples and heart-healthy walnuts.
Ingredients: 2 cups kale, 1 apple, 1/4 cup walnuts, 1 tbsp olive oil, 1 tbsp apple cider vinegar
Categories: High Cholesterol • Blood Pressure
Light and filling chickpea salad with fresh cucumber.
Ingredients: 1 cup cooked chickpeas, 1 cucumber, 1/4 cup red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
A refreshing salad with spinach, berries, and nuts.
Ingredients: 2 cups spinach, 1/2 cup blueberries, 1/2 cup strawberries, 2 tbsp walnuts, 1 tbsp balsamic vinegar
Categories: Vegetarian