Recipes for Prediabetes and High Cholesterol: Delicious, Nutritious, and Health-Boosting

Introduction

Prediabetes and high cholesterol are two common health issues that affect millions of people worldwide. A proper diet can play a significant role in managing and preventing these conditions. The key is to choose meals that are low in unhealthy fats, added sugars, and carbohydrates, while focusing on nutrient-dense foods. In this article, we will explore delicious and nutritious recipes that cater to individuals with prediabetes and high cholesterol, helping to promote a healthier lifestyle.

1. Overnight Chia Seed Pudding

    

   This high-fiber, low-sugar breakfast is perfect for busy mornings. Chia seeds are an excellent source of omega-3 fatty acids, which are known to support heart health.

   Ingredients:

   • 1/4 cup chia seeds
   • 1 cup unsweetened almond milk
   • 1/2 tsp vanilla extract
   • 1 tbsp honey or maple syrup (optional)
   • Toppings: berries, nuts, or seeds

   Instructions:

   1. In a mason jar or small container, combine the chia seeds, almond milk, and vanilla extract. Stir well to combine.

   2. Seal the container and refrigerate overnight (or at least 4 hours) to allow the chia seeds to thicken.

   3. Before serving, sweeten with honey or maple syrup if desired and top with your choice of berries, nuts, or seeds.

2. Mediterranean Quinoa Salad
   
   

   This flavorful, protein-packed salad is filled with vegetables and healthy fats from olive oil and avocado. The fiber and protein content make it a great choice for stabilizing blood sugar levels.

   Ingredients:

   • 1 cup cooked quinoa (cooled)
   • 1 cup cherry tomatoes, halved
   • 1/2 cucumber, chopped
   • 1/2 red bell pepper, chopped
   • 1/4 red onion, finely chopped
   • 1/4 cup kalamata olives, pitted and halved
   • 1/2 avocado, diced
   • 1/4 cup crumbled feta cheese (optional)
   • 1/4 cup fresh parsley, chopped
   • 3 tbsp extra virgin olive oil
   • 2 tbsp lemon juice
   • Salt and pepper, to taste

   Instructions:

   1. In a large bowl, combine the quinoa, tomatoes, cucumber, bell pepper, onion, olives, avocado, feta (if using), and parsley.

   2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.

   3. Pour the dressing over the salad and toss gently to combine. Serve immediately or refrigerate for later.

3. Baked Lemon Herb Salmon
   
   This heart-healthy main dish is rich in omega-3 fatty acids, which can help lower cholesterol levels and support heart health.

Ingredients:

1. • 4 salmon fillets (4-6 oz each)
   • 1/4 cup extra virgin olive oil
   • 1/4 cup lemon juice
   • 2 cloves garlic, minced
   • 1 tbsp fresh dill, chopped
   • 1 tbsp fresh parsley, chopped
   • Salt and pepper, to taste
   
   Instructions:
2.  
   1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
      
      
   2. In a small bowl, combine the olive oil, lemon juice, garlic, dill, and parsley. Season with salt and pepper.
      
      
   3. Place the salmon fillets on the prepared baking sheet, skin-side down. Spoon the herb mixture over the fillets, making sure to cover the entire surface.
      
      
   4. Bake for 12-15 minutes, or until the salmon is cooked through and flakes.