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Foods that lower cholesterol avocado on rye toast

Low cholesterol diet recipes: Smashed Avocado on Wholegrain Rye

While certain aspects of your cholesterol levels are genetic, there are certain foods that lower cholesterol and are considered more ‘heart healthy’. Here are some of the best foods to lower cholesterol:
  • foods rich in fibre, like wholegrains, legumes, beans, fruits and vegetables
  • omega 3 polyunsaturated fats found in foods like oily fish, chia seeds, nuts and flax seeds
  • foods containing monounsaturated fats, like olive oil, avocado and nuts

Here’s one of our favourite low cholesterol diet recipes for you and the family to try, designed by our in-house nutritionist, Alex; proof that healthy doesn’t have to be tasteless!

Smashed Avocado on Wholegrain Rye with Spinach & Edamame Salad

Serves: 1
Preparation time: 10 mins

Nutrients per serving:

Energy Total fat Protein Carbs
650 kcal 30 g 20 g 67 g

Avocado is loaded with monounsaturated fats (a key aspect of the Mediterranean diet) Rye is super high in fibre and is a great wholegrain, while spinach is high in folate, vitamin A, vitamin K, iron and fibre. It’s vegan too!

Ingredients

  • 1 medium avocado (ripe)
  • 2 slices rye bread
  • 1 red chilli (optional)
  • 1tsp lemon juice
  • 1 tbsp fresh coriander leaf
  • Salt and pepper
  • 100g fresh leaf spinach
  • 20g fresh rocket
  • 50g edamame beans
  • ½ tsp extra virgin olive oil
  • ½ tsp balsamic vinegar

Method

  1. Mash the avocado together with salt, chilli flakes, lemon, coriander salt and pepper to taste.
  2. Assemble your salad, by wilting the spinach in the microwave for 90 seconds (optional).
  3. In a small bowl, mix the olive oil and balsamic vinegar with some salt, pepper and lemon juice and drizzle over the wilted spinach and rocket, and toss in the edamame beans.
  4. Toast your rye bread, spread avocado and serve.
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Want more? Check out these other low cholesterol recipes:

Last updated: 17 September 2020

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