7 Cholesterol-Lowering Dinners

These dinners can help lower cholesterol. 

1 of 8

Baked Salmon


3 ounces baked or grilled salmon fillet with 1 teaspoon olive oil and lemon juice to taste, served with 1/2 cup cooked pearl barley prepared with low-sodium vegetable or chicken broth and 1 cup kale tossed with 2 teaspoons sterol-containing margarine (such as Promise Activ Light Spread). Have 1 cup of fat-free milk.

483 calories, 19g fat (3.5sat.), 6g fiber

2 of 8

Spaghetti with Meatballs


1 cup whole wheat spaghetti, and meatballs: Mix 3 ounces extra-lean ground turkey with 2 tablespoons rolled oats, 1 tablespoon egg substitute, and 1/2 teaspoon minced garlic. Bake at 350 degrees F. until brown. Top with 1/2 cup low-sodium pasta sauce and 1 tablespoon Parmesan and serve with 1 cup mixed greens tossed with 1 tablespoon low-fat balsamic vinaigrette dressing.

485 calories, 10g fat (2.5g sat.), 11g fiber

3 of 8

Fish & Chips


3 ounces cod or tilapia, cut into strips, rolled in 1 tablespoon each yellow cornmeal and seasoned bread crumbs, then baked. Drizzle with 1 tablespoon malt vinegar, if desired. Enjoy with 1 medium Idaho potato with skin: Cut into thin strips, toss in 2 teaspoons olive oil, place on baking sheet and roast. Two more sides: 1 cup steamed broccoli florets tossed in 2 teaspoons sterol-containing margarine and 1/2 cup unsweetened applesauce.

483 calories, 14g fat (2.5g sat.), 6g fiber

4 of 8

Black Bean Burrito


1 whole wheat tortilla filled with 1/2 cup black beans sauteed with 1/4 cup salsa, 2 teaspoons minced onion, and chili powder to taste. Serve with 1/4 cup cooked brown rice, 2 tablespoons reduced-fat Mexican-style shredded cheese, and 19 baked tortilla chips (such as Garden of Eatin' Baked Blue Tortilla).

460 calories, 8g fat (2g sat.), 10g fiber

5 of 8

Veggie Burger


1 Boca vegetarian burger on a whole wheat hamburger roll with 1 tomato slice, 1 lettuce leaf, and 1 tablespoon crumbled blue cheese. Have with one 5-inch boiled or grilled corn cob spread with 2 teaspoons margarine with sterol.

445 calories, 13g fat (3.5g sat.), 9g fiber

6 of 8

Panera Fuji Apple Chicken Salad


Hold the Gorgonzola cheese and substitute an apple for the baguette side.

530 calories, 25g fat (3g sat.), 8g fiber

7 of 8

Kashi Sweet & Sour Chicken


Serve with 1 cup blackberries and 1 cup fat-free milk.

462 calories, 4g fat (5g sat.), 13g fiber

Originally published in the May 2010 issue of Family Circle magazine.

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