30-Day Anti-Inflammatory Low-Cholesterol Dinner Plan

By

Updated on June 2, 2024

Reviewed by Dietitian

Victoria Seaver, M.S., RD

Lemon-Herb Salmon with Caponata & Farro

If you're looking for a tasty way to lower your cholesterol, then an anti-inflammatory diet may be perfect for you. Anti-inflammatory foods can help prevent plaque build-up and are packed with fiber and healthy fats, which raise good HDL cholesterol and reduce less healthy LDL cholesterol.

If you're confused regarding cholesterol in food, know that research shows that dietary cholesterol has minimal impact on the cholesterol levels in our bodies. It has more to do with foods that have components that increase inflammation—like certain types of saturated fats and highly processed foods.

That's why these delicious dinner recipes feature ingredients like fish, lentils, avocado and whole grains. Recipes like our Lemon-Herb Salmon with Caponata & Farro recipe and Quinoa, Avocado & Chickpea Salad over Mixed Greens will help you eat healthy and keep your inflammation levels in check.

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Lemon-Herb Salmon with Caponata & Farro

Dig into your farmers market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.

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Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup — Jacob Fox

Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

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Beer-Battered Fish Tacos with Tomato & Avocado Salsa for Two

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Lovers of fried fish get the taste without all the calories—the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

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Seared Tuna with Bulgur & Chickpea Salad

This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.

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Chicken & Mushroom Ragu

Chicken & Mushroom Ragu — Jacob Fox

An electric pressure cooker makes quick work of this rich, savory sauce. Deglazing with wine and scraping up the browned bits from the bottom of the pot is the key to building flavor.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette — Jacob Fox

This grilled salmon recipe paired with grilled vegetables and a charred lemon-garlic vinaigrette captures the flavor of summer with smoky flavor from the grill. Asparagus and zucchini are quick and easy to grill and pair nicely with the salmon.

08 of 30

Lentil Stew with Salsa Verde

This healthy vegetarian recipe is hearty and satisfying. Don't skip the parsley relish (salsa verde)—it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don't fall apart while cooking; however, regular brown lentils (found in most supermarkets) will also work.

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Vegetarian Sliders with Black Beans, Chard & Poblanos

Black bean & Chard Sliders — Ellen Silverman

These vegetarian sliders are filling and flavorful and make for a great protein-packed main dish. Take your time patting the beans dry—it keeps the sliders from falling apart. You can make eight larger patties to fit regular-size buns, but try to keep them about 1/2 inch thick so they'll heat through under the broiler without burning.

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White Bean Soup with Pasta

Pasta & White Bean Soup — Jacob Fox

We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

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Black Bean Wraps with Greens & Cilantro Vinaigrette

Black Bean Wraps with Greens & Cilantro Vinaigrette — Jason Donnelly

A simple salad tossed with a tangy vinaigrette packs these no-cook wraps with tons of bright cilantro flavor. The mix pairs well with mashed beans and avocado, which hold everything together.

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Baked Halibut with Brussels Sprouts & Quinoa

Fish plus two sides? It seems fancy, but this healthy dinner comes together in just 30 minutes.

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Chickpea Tuna Salad

Chickpea Tuna Salad — Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch or dinner. You can prep the salad the night before—just be sure to keep the spinach separate and dress the salad right before serving.

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Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

spaghetti squash with roasted tomatoes beans and almond pesto

Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

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Tuna Niçoise Salad

a recipe photo of the Tuna Nicoise Salad — Jason Donnelly

This salad features all the classic niçoise ingredients and flavors, with a bright and fresh lemony dressing, and uses fresh seared tuna in place of canned. The tuna will be rare in the center. Add an additional 2 to 3 minutes per side for more doneness.

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Lentil & Roasted Vegetable Salad with Green Goddess Dressing

Goddess dressing typically gets its umami-ness from anchovies, but we use miso in this super green salad recipe to keep it vegetarian. Substitute two chopped anchovies for the miso if you like. Or add baked tofu, poached salmon or grilled chicken for a boost of protein.

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Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They're also cheaper and easier to cook indoors—and we promise they're just as satisfying, especially with the mouthwatering creamy slaw on top.

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Hearty Tomato Soup with Beans & Greens

Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with small chunks of tomato for a heartier texture. Also look for a brand that's low- or reduced-sodium, with no more than 450 milligrams of sodium per serving.

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Kale & Quinoa Salad with Lemon Dressing

Kale & Quinoa Salad with Lemon Dressing — Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.

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Celeriac & Lentil Salad with Poached Eggs

Celeriac & Lentil Salad with Poached Eggs — Leigh Beisch

Gnarly and knotty, celeriac (aka celery root) is a staple on many French bistro menus, often shredded and tossed with rémoulade sauce. Here, it's diced and combined with lentils and plenty of other veggies, along with a poached egg on top, for a salad packed with staying power.

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Chickpea & Quinoa Grain Bowl

It seems grain bowls have as many variations as there are stars in the sky—and there is no wrong way to build one! We prefer to keep things classic and simple for this bowl, with hummus, quinoa, avocado and loads of veggies!

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Arugula & Cucumber Salad with Tuna

Arugula Celery Cucumber Salad with Tuna and Olives in a yellow bowl with a fork and napkin — Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

Spicy baby arugula pairs with crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.

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Shrimp Tacos with Avocado Crema

Shrimp Tacos with Avocado Crema

Protein-packed, lean shrimp cook up super fast, making them the ultimate taco filling for a quick weeknight dinner that's also impressive and delicious enough for a weekend dinner party. We've also loaded up on crunchy veg and didn't skimp on the spices.

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Shrimp & Avocado Salad

Shrimp & Avocado Salad — Jennifer Causey

Peppery fresh radishes complement sweet shrimp and creamy avocado in this quick salad. Enjoy this healthy salad as a quick light dinner or for lunch.

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Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado

Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

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Charred Vegetable & Bean Tostadas with Lime Crema

Pile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.

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One-Pot Pasta with Tuna

Joy Howard

Use the one-pot pasta cooking method to make this tuna pasta recipe that calls for just five ingredients and is ready in just over half an hour. For extra crunch and a tuna noodle casserole feel, sprinkle this speedy pasta dish with toasted whole-wheat panko breadcrumbs.

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Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

This veggie burger recipe is one you'll want to make again and again. Savory chickpea and zucchini patties are topped with a creamy, herb-flecked tahini ranch sauce, juicy tomato slices and peppery arugula for a satisfying and healthy homemade veggie burger. Serve these vegan burgers on buns or stuff them in pitas. We recommend making extra sauce—it's a great dip for veggie sticks and, when thinned with a little water, makes a wonderful salad dressing.

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Guacamole Chopped Salad

Guacamole Chopped Salad

All of the delicious guacamole flavors you love in a healthy veggie-packed salad. Want to pump up the protein? Add leftover roast chicken or sautéed shrimp. Serve with tortilla chips on the side (or crumbled over the top) to take it up a notch.

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Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Sheet-Pan Salmon with Sweet Potatoes & Broccoli — photography / Caitlin bensel, Food Styling / Emily Nabors Hall

The vibrant combo of cheese, cilantro, chili and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.

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