Taste the following recipe to lower cauliflower and sweet potato curry cholesterol. According to the University of Queensland, the use of diets rich in fruits and vegetables and other plant foods significantly reduces cholesterol values
Know the Properties of the ingredients in this recipe such as turmeric, peas, and seeds. Learn to prepare the recipe step by step to lower cholesterol.
1. Properties of Ingredients to Lower Cholesterol
According to Cairo University, cauliflower, when incorporated into the diet, due to its fiber content, lowers levels of total cholesterol and bad LDL cholesterol and also increases good HDL cholesterol.
Cauliflower contains a high antioxidant power that prevents the onset of cardiovascular diseases. Specific antioxidants present in cauliflower such as polyphenols limit cholesterol accumulation.
1.2. Sweet potato
Sweet potato, according to a study published in Food and Nutrition Science, is rich in fiber, which represents between 5 and 14% of its composition and gives it the power to reduce bad LDL cholesterol and increase good HDL.
The fiber that predominates in sweet potato is pectin that only modified the relationship between good and bad cholesterol in participants, but not total cholesterol in a period of 90 days.
According to a study conducted at Arizona State University Polytechnic, peas are rich in vegetable proteins and fiber that facilitate cholesterol control.
Peas act by reducing cholesterol in the liver by promoting the formation and elimination of bile acids. The decrease in cholesterol observed was 11.8 mg / in 3 weeks of pea consumption.
1.4. Onion and Garlic
According to a study conducted at Universitá del Molise, onion and garlic contain substances called phytochemicals, which lower blood cholesterol.
These substances act by inhibiting the absorption of cholesterol in the intestine and thus lower blood cholesterol and also have an antioxidant effect, reducing cardiovascular complications.
Ginger, according to a study conducted at Technion Faculty of Medicine, even in smaller amounts than those used in our recipe is effective in controlling cholesterol.
Ginger reduced 29% of total cholesterol and 33% of bad LDL cholesterol when incorporated for at least 10 weeks. In addition, a protective effect against cholesterol complications was observed.
According to a study conducted at Max Stern Jezreel Valley College, the incorporation of tomato into the diet reported benefits on different cholesterol values.
On the one hand, it reduced total cholesterol and bad LDL cholesterol and increased good HDL cholesterol. The significant increase achieved on HDL cholesterol of 15% is highlighted.
Paprika also is known as Capsicum, according to a study published in the British Journal of Nutrition, contains a substance called capsaicin that is useful in cholesterol control.
According to the study, the use of paprika in the diet for at least 2 weeks increased good HDL cholesterol by up to 26%.
According to a study at the Hospital of Chongqing, which in turn included 7 new studies, turmeric lowers total cholesterol and bad LDL cholesterol and is effective in replacing cholesterol medications.
Its favorable effects on blood fats occur thanks to the presence of a substance called curcumin in the root of turmeric.
1.9. Cumin seeds
Cumin, according to a study conducted at Sri Sathya Sai Institute of Higher Learning, cumin seeds have superior effects to medications used to lower cholesterol.
According to the study, the use of cumin seeds for 2 months lowers total cholesterol by 47%, bad LDL cholesterol by 5% and increases good HDL cholesterol by 10%.
1.10. Coriander seeds
According to Hindu College, coriander seeds have benefits over blood fats, bring bad LDL cholesterol to its normal value of 100 and increase good HDL.
This favorable effect on fats is due to an increase in the elimination of cholesterol through bile acids, which reduces blood cholesterol.
1.11 Garam Masala
Garam masala, according to the All India Institute of Medical Science, is a mixture of spices useful for cholesterol, including cardamom, cinnamon, cloves, and nutmeg, may contain coriander, pepper, and cumin.
This mixture of spices, in addition to the individual benefits of each of the ingredients, acts on the liver, detoxifying it and thus improving the control of cholesterol in the body.
1.12. Black pepper
According to a study conducted at Naresuan University, black pepper has the power to limit the absorption of cholesterol in the body in high-fat diets.
This action of pepper in the body is due to the fact that it has a substance called piperine. Piperine also reduces total cholesterol and bad LDL in the blood.
1.13. Olive oil
Cold-pressed olive oil, according to Muzaffarnagar College, due to its content of monounsaturated fats, when used for a period of 6 weeks improves blood fat values.
According to the study, after this period, olive oil caused a drop in total cholesterol, bad LDL cholesterol and a significant increase in good HDL cholesterol.
2. Cauliflower and Sweet Potato Curry Recipe to Lower Cholesterol
- ¼ cauliflower
- ½ sweet potato
- ¼ cup peas
- ½ onion
- 1 tablespoon of garlic and ginger paste
- ¼ cup chopped tomatoes without skin
- 1 pinch of paprika
- 1 teaspoon turmeric
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- ¼ teaspoon garam masala
- A pinch of salt and black pepper
- 1 tablespoon olive oil
- Bring water to a boil and then add the pea pods, cook until the beans are soft, reserve.
- On the other hand, boil the sweet potato previously washed, peeled and cut into medium pieces, until softened
- Then add the cauliflower to the sweet potato and cook until it is tender but not fully cooked. Remove both vegetables from the heat and reserve
- Cook in baking dish garlic and ginger wrapped in foil approximately 5 minutes or until you notice that it is possible to crush them. Remove them from the foil and puree, reserve.
- Heat oil and add the cumin along with the coriander and when it starts to explode, add the onion, sauté lightly and add the garlic and ginger paste
- Add turmeric, paprika, garam masala, salt, and pepper. Integra and then add the cup of chopped tomato. Mix and simmer about 2 minutes.
- Reduce heat and add sweet potato, cauliflower, peas. Stir and add ⅓ cup of water.
- Cover and cook 5 minutes over medium heat until the sweet potato is tender, stir occasionally to avoid sticking the preparation and add water if necessary.
- Uncover the pot and cook for 1 or 2 minutes until the water evaporates. Serve with chopped cilantro
This recipe for cauliflower and sweet potato curry has fiber, antioxidants and healthy fats that have virtues to lower cholesterol
The effect of the diet on cholesterol is due to the replacement of harmful fats for health, the increase in the consumption of fiber and vegetable proteins and the weight loss to which this type of diet leads.
Did you observe the variety of flavors presented in this recipe? Reducing your cholesterol does not mean giving up the taste in your meals