The best lunch to eat if you’re trying to lower your LDL cholesterol

It’s simple, filling and heart-healthy.

Key Points

• Dietary cholesterol has minimal impact on blood cholesterol; focus instead on fat and fiber.
• Meals rich in fiber and heart-healthy fats can lower LDL and boost HDL cholesterol levels.
• Our Black Bean Fajita Skillet is a heart-healthy lunch that’s great for managing cholesterol.

When managing cholesterol levels, many think they need to avoid dietary cholesterol at all costs. While scientists previously believed dietary cholesterol directly influenced blood cholesterol levels, as more research was performed, it found a minimal—and often a lack of—correlation between dietary cholesterol and blood cholesterol levels. However, you still need to be mindful of what you eat, since certain foods can affect your blood cholesterol levels—for better or for worse.

There are two main types of cholesterol—LDL and HDL. LDL, or low-density lipoprotein cholesterol, is known as the “bad” type. And HDL, or high-density lipoprotein, cholesterol is known as the “good” or helpful type. While reducing your LDL levels is essential, increasing your HDL levels is equally important. In fact, HDL is a crucial lipoprotein that may help lower the risk of heart attack and stroke.

We think our Black Bean Fajita Skillet is exactly what you need to improve your LDL cholesterol. Not only is it low in saturated fat, it also provides heart-healthy fats in the form of avocado and olive oil—and it’s high in fiber, too. Plus, it’s easy to tailor it to your own tastes, which means you can deliver the nutrients you need to improve your cholesterol levels in a delicious way.

What Makes the Black Bean Fajita Skillet a Great Low-Cholesterol Lunch?

It’s Rich in Fiber

Fiber is one of the most effective nutrients for lowering LDL cholesterol, and this recipe delivers 17 grams per serving. Black beans are the star here, packed with soluble fiber that binds with cholesterol in your digestive system and helps remove it from your body. “Fiber, especially from beans and veggies, helps lower LDL cholesterol,” says Claire Rifkin, M.S., RDN.

Another benefit of eating a meal with fiber is that you will stay full for longer. The fiber in food sets off a chain of responses that ultimately decrease ghrelin, the hunger hormone, and increase leptin, a hormone that helps regulate metabolism.

It’s Packed with Heart-Healthy Fats

This lunch is made with olive oil, an unsaturated fat that’s been shown to help reduce LDL levels. Olive oil, rich in monounsaturated fats, isn’t just a swap—it’s an upgrade. Olive oil and other heart-healthy fats may help protect against cardiovascular disease, including heart attack and stroke.

You can boost the nutrition on your plate even further with some key additions. “I’d add sliced avocado for healthy fats and plate it on greens for extra fiber,” says Rifkin. “These add-ons would make the meal more heart-healthy and also help you stay fuller for longer.”

It’s Low in Saturated Fat

While most things in moderation is okay, research shows that excessive saturated fat can increase your LDL cholesterol, contributing to plaque buildup in your arteries. Red and processed meats, ultra-processed foods and fried foods are common sources of saturated fat.

Each serving of this recipe has only 1 gram of saturated fat. While the optional cheddar cheese would increase that to about 4 grams total, you can opt for a lower-fat alternative or simply omit it.

What to Look For in a Cholesterol-Healthy Lunch

When choosing a lunch to support healthy cholesterol levels, Rifkin recommends focusing on the following:

• Pack it with fiber: Foods like legumes, whole grains and vegetables help lower LDL cholesterol by binding to it in the digestive system and reducing its absorption. Aim for meals that provide at least 6 grams of fiber per serving.
• Make it low in saturated fat: Try to limit your intake of foods high in saturated fat, such as butter, cheese, cream, coconut oil and fatty meats. The American Heart Association recommends keeping your saturated fat intake below 6% of your total daily calories. For a 2,000-calorie diet, that’s no more than 120 calories or 13 grams of saturated fat per day.
• Choose heart-healthy fats: Ingredients such as olive oil, avocado, nuts and fatty fish contain heart-healthy fats that can raise HDL cholesterol and lower LDL cholesterol levels.
• Limit trans fat: While artificial trans fats have largely been removed from the U.S. food supply following an FDA ban, small amounts of trans fat occur naturally in animal products, such as beef, lamb and cheese.

Our Expert Take

Cholesterol-friendly eating doesn’t have to be complicated or bland. Black Bean Fajita Skillet offers a delicious way to support your heart health with healthy fats and fiber. Whether you’re managing cholesterol or simply looking for wholesome lunch options, this meal delivers on both taste and nutrition.

Read the original article on EatingWell