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Healthy Lunches to Control Cholesterol Levels

Making healthier lunch choices helps lower LDL cholesterol levels and raise HDL cholesterol. High LDL cholesterol causes atherosclerosis and increases the risk for heart attacks. High HDL cholesterol levels conversely protect against heart attacks, according to the American Heart Association. Lunches that control cholesterol can still be satisfying and tasty at the same time.

  1. Avocado and Chicken Salad

    • Add some almonds to your avocado salad for a boost of vitamin E.

      Combining avocados with chicken strips, iceberg lettuce and olive oil creates a cholesterol lowering lunch that's easy to make. Avocados are rich in monosaturated fats that help lower LDL cholesterol levels. The American Journal of Clinical Nutrition found that diets enriched with olive oil may lower LDL cholesterol levels by as much as 12 percent. Iceberg lettuce is high in lutein and zeaxanthin which prevent atherosclerosis, according to Colorado State University.

    Fruit Medley and Chocolate

    • Eat your fruit salad slowly to feel more satisfied at the end of your lunch.

      Mixing blueberries, apples, passion fruit and drizzled bittersweet chocolate creates a colorful lunch packed with antioxidants. Blueberries have pectin, which is known for its ability to lower LDL cholesterol. Apples contain high flavonoid content. Flavonoids are a type of antioxidant that prevents LDL cholesterol from oxidizing. Passion fruit contains phytochemicals and flavonoids that help prevent cancer, according to Texas A&M University.

    Wild Salmon and Red Wine

    • Purchase wild salmon instead of farmed salmon to avoid consuming chemical contaminants.

      Order wild salmon and red wine for lunch when dining out. Wild salmon is rich in omega-3 fatty acids that raise HDL cholesterol levels and prevent heart attacks, according to the Mayo Clinic. Flavonoids found in red wine help lower LDL cholesterol levels and prevent arterial plaque buildup.

    Oatmeal and Apple Slices

    • Switch which types of apples you add to your oatmeal for a change of flavor.

      When you only have a few minutes to grab a bite to eat, go for oatmeal and apple slices. Oatmeal contains soluble fiber, and apples are high in pectin. Both pectin and soluble-fiber lower LDL cholesterol. Adding orange juice to this lunch may raise HDL cholesterol levels and reduce the risk for heart disease, according to The American Journal of Clinical Nutrition.

    Pinto Beans and Brown Rice

    • Legumes such as beans and peas are all high in fiber.

      When your hunger cravings are at their peak, choose pinto beans and brown rice. These legumes and grains are high in fiber, which makes this lunch more filling. Pinto beans have phytochemicals, complex carbohydrates and high protein. Fortified brown basmati rice is high in soluble fiber. Pinto beans may lower cholesterol even more than oatmeal.

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