Day 3 - Dinner - 14 days meal plan to lower cholesterol - Mexican Stuffed Peppers 🫑 Recipe

Hello ! I love those peppers! 🫑 the smell when they go out of the oven so yummy !

Recipe :

3 large peppers 🫑

1/2 cup cooked black rice ( add in the last )

In a pan, cook
1 onion 🧅
2 small tomatoes 🍅
1 cup corn 🌽
1 can red beans
300 g low-fat minced meat ( It was 5% fat )
200 ml of tomato sauce
1 teaspoon mexican spices or just chili powder

Cook on medium-high heat 15-20 minutes

Fill up the peppers 🫑
Top them with low-fat cheese
Bake 180C 15 minutes

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👈 📖 Black rice, also known as forbidden or purple rice, is a remarkable grain with a rich history and numerous health benefits. Let’s explore how it can contribute to lowering cholesterol.

Rich in antioxidants:
Black rice contains a pigment called anthocyanin, which gives it its signature black-purple color. These anthocyanins have strong antioxidant properties.
Antioxidants protect your cells from oxidative stress caused by free radicals, which is associated with chronic conditions like heart disease and certain cancers1.
Research shows that black rice has the highest overall antioxidant capacity among rice varieties, making it an excellent choice for disease prevention.

Heart Health Support:
Black rice’s antioxidant content can help reduce levels of LDL (“bad”) cholesterol.
By lowering LDL cholesterol, black rice may prevent plaque buildup in arteries and reduce the risk of heart disease.
Whole grains like black rice are also higher in fiber, which helps maintain healthy cholesterol levels.
Anthocyanins and Inflammation:
Anthocyanins in black rice have anti-inflammatory effects.

These compounds may protect against chronic diseases, including heart disease and obesity.
Regular consumption of black rice may also help reduce inflammation in blood vessel walls, potentially lowering the risk of atherosclerosis and high blood pressure.

Incorporating black rice into your diet can be a flavorful and nutritious way to support heart health and enjoy its unique benefits. 🍚❤️