Key Points<\/p>\n
Dinner is an excellent opportunity to boost your intake of fiber and heart-healthy fats.<\/p>\n
Experts say the best dinner is 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa.<\/p>\n
They\u2019re easy to make and full of omega-3s and fiber\u2014a winning combo for heart health.<\/p>\n
They say breakfast is the most important meal of the day, but for many Americans, dinner<\/a> is the biggest meal of the day. So, it\u2019s an excellent opportunity to boost your intake of soluble fiber<\/a> and heart-healthy fats to help lower your cholesterol. If you fill your dinner with complex carbs, fruit and veggies, lean proteins and unsaturated fats<\/a>, that\u2019s a big step toward a cholesterol-lowering diet. However, if your dinner is full of saturated fat and refined carbs and low in fiber, it may work against your cholesterol-lowering goals.\u00a0<\/p>\n The No. 1 dinner experts recommend is 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa<\/a>. \u201cOutside of the fact that the flavors will sing, this recipe is fiber-packed (avocado on deck) and low in saturated fat while being high in omega-3s,\u201d says Jamie Baham, M.S., RDN, LD<\/a>. Learn more about what makes this dinner so great for cholesterol, plus other tips to lower cholesterol with more than just your dinner choices.<\/p>\n Why We Love 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa for Lowering CholesterolIt\u2019s High in Fiber<\/p>\n With whole-grain corn, avocado<\/a> and peppers, this dinner provides 9 grams of fiber per serving. \u201cThis meal is a great source of fiber, providing almost a third of the recommended daily amount in a single serving,\u201d says Patricia Kolesa M.S., RDN<\/a>. That\u2019s notable because the vast majority of Americans fall short on fiber.<\/p>\n Plus, \u201cThis high fiber content can help to support LDL reduction,\u201d adds Devan Herring, M.S., RDN, CSOWM, CHC<\/a>. That\u2019s right\u2014studies show that eating more fiber<\/a> is linked with lower blood cholesterol levels and better heart health overall.<\/p>\n It\u2019s Low in Saturated Fat<\/p>\n \u201cSaturated fats have been directly associated with raising LDL or your \u2018bad\u2019 cholesterol,\u201d says Kolesa, yet most Americans overdo their saturated fat intake. This dinner can help you minimize your saturated fat<\/a> intake, since each serving only has 3 grams.\u00a0<\/p>\n That\u2019s much less than a fatty cut of meat, or a meal cooked in butter, or a creamy sauce typically has. Why? Well, this dinner\u2019s main protein source is salmon\u2014a heart-healthy choice rich in omega-3 fatty acids. The fact that it\u2019s roasted helps, too. \u201cRoasting requires little to no added fat during cooking, which helps lower saturated fats in the diet,\u201d says Kolesa.<\/p>\n It Has Anti-Inflammatory Omega-3s<\/p>\n Not only is it low in saturated fat, this dinner is also rich in heart-healthy fats<\/a>. \u201cUnsaturated fats, like the omega-3s found in fatty fish, walnuts and flaxseeds, can help reduce inflammation as well as help to raise HDL cholesterol while lowering triglycerides,\u201d says Herring.<\/p>\n Since fatty fish are such a great source of omega-3s<\/a>, the American Heart Association recommends eating at least two servings of them weekly. However, most Americans struggle to do so. Yet another asset of this dinner is that since it\u2019s salmon-based, it helps you meet the weekly goal for seafood intake for a healthier heart.<\/p>\n It Provides Complex Carbs<\/p>\n Many people mistakenly assume they should cut out carbs to promote heart and metabolic health, but that\u2019s not the case. \u201cFiber-rich carbohydrates, especially soluble fiber found in foods like whole grains, vegetables, beans and lentils, help lower LDL cholesterol by binding to it in the digestive tract and helping the body eliminate it,\u201d says Herring. In this recipe, that includes corn and corn tortillas. A medium corn tortilla provides about 1.4 grams of fiber, so eating two tacos provides about 2.8 grams of fiber, or 10% of the Daily Value from the tortillas alone.<\/p>\n Tips for Building a Cholesterol-Friendly Dinner<\/p>\n It\u2019s tempting to focus on what to cut out when adopting a cholesterol-friendly diet, but Baham invites you to think about it a little differently. \u201cWhen counseling my clients, instead of focusing only on what they have to take away, it\u2019s exciting to discuss what we can add!\u201d says Baham. Here are four tips for assembling dinners that support healthy cholesterol:<\/p>\n Pick a lean protein. Lean proteins are ones without much fat, especially saturated fat. They should make up most of your protein choices, including at dinner. Some that work well for dinner are skinless chicken breast, fish, beans and lean ground meat.<\/p>\n Add fiber-rich carbohydrates. Carbs are a key part of a well-balanced meal. For healthy cholesterol, opt for fiber-rich carbs<\/a> like whole grains, starchy veggies and legumes. These boost your energy levels steadily to keep you fuller longer and promote healthy triglycerides.<\/p>\n Incorporate soluble fiber. Soluble fiber helps bind cholesterol to prevent your digestive tract from absorbing it. At dinnertime, add soluble fiber through beans, apples, pears or prunes\u2014great salad mix-ins! Plus, \u201cMany high-fiber foods, like fruits and vegetables, also contain antioxidants and phytonutrients that reduce oxidative stress and support overall heart health,\u201d says Herring.<\/p>\n Add heart-healthy fats. Finally, make sure to add some heart-healthy fats<\/a> through nuts, seeds, avocado, liquid cooking oils or fatty fish. These can help lower cholesterol, especially when you use them in place of saturated fats.<\/p>\n Other Tips for Lowering Cholesterol<\/p>\n Diet is one of many factors that influences cholesterol levels. Besides eating cholesterol-friendly dinners, here are some other tips for lowering cholesterol:<\/p>\n Be active.Physical activity<\/a> promotes healthier cholesterol levels, so weave it into your weekly routine. For the most benefits, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.<\/p>\n