Get your comfort food fix while staying on track with your heart health! You won’t find cream-based pasta dishes up high on a doctor’s list of low cholesterol diet approved foods, thanks to the saturated fat-laden sauces. For a heart-healthy twist, we collaborated with the National Heart Institute to put a little spin on the traditional cream pasta sauce.
Traditionally, alfredo sauces are made with cream which is richer than milk and gives a satisfying lusciousness to the dish. To mimic the creaminess, our recipe uses avocados which are an amazing source of healthy monounsaturated fats, making it suitable for those with high cholesterol and blood pressure levels.
Studies have found that avocados can help improve HDL cholesterol, the good cholesterol that keeps bad LDL cholesterol at bay, reducing your risk of heart diseases!
Ingredients (makes 5 servings):
- 1.5 litre water, 200g dry spaghetti
- 2 large avocado (cut half, remove the pit,peeled)
- 5 cloves garlic,
- 1 cup basil leaves,
- 3 tbsp lemon juice
- 3 scoops Kinohimitsu Superfood+
- 150ml water
- 2 tsp salt
- 1 tsp black pepper
- 3 tbsp olive oil (or any other vegetable oil)
- Boil water, cook spaghetti according to package instructions until al dente.
- Put all avocado sauce ingredients except olive oil in the food processor and blend until fine.
- Heat olive oil in a frying pan and sauté the paste until fragrant.
- In a large bowl, combine spaghetti and avocado sauce.
This recipe makes the basic pasta and sauce. For a complete meal, add protein and a couple of servings of vegetables. We love heart-healthy fatty fishes like salmon, mackerel and codfish for a boost of natural omega-3 fatty acids.
For even more health benefits, our nutritionists recommend choosing wholemeal pasta options.
Wholemeal pasta contains more nutrients as well as soluble fiber, they’re part of a group of foods that lower cholesterol fast! In your body, soluble fibers bind and flush out cholesterol before they become a problem! For the same effect, add more fruits and vegetables into your diet to really lower your risks of heart disease.