Cholestrol lowering recipes
After a physical exam late last year, the results shows that my cholestrol level is through the roof. I'm planning to change my diet a little and would like to find out if there's any good recipes that is low in cholestrol or even better, help to reduce cholestrol. I'm looking for tasty recipes, not healthy but tasteless ones.
Thanks for sharing and good health to everyone.
One way to reduce cholesterol is through increased fiber intake - start with breakfast (whole grains, bran, oatmeal - and add cinnamon, another positive spice) - and try to add broccoli, beans, and dark leafy greens in copious quantities - even more so when eating higher cholesterol meals (not only are they a better way to fill up, they help slow the absorption) -
for recipes - look for some bean-based soups, sauteed greens, and use spices for flavor instead of fat (blackened fish or lean meat) - good luck getting the number below 200!
Oatmeal! It's a proven cholesterol-lowering food. Just start eating it for breakfast. I eat it almost every day... I like steel-cut oats. I cook it with rice milk and dried currants (sometimes cranberries or cherries), and usually top it off with some maple syrup or honey. Lately I've been slicing up a banana and eating it with maple syrup. It's quite decadent.
Other than that, eating more veggies and legumes like beans and lentils will help. Obviously, avoid red meat. Swap out butter for something like Earth Balance, which is formulated to help with cholesterol (and it tastes and bakes great). I'd switch to soy milk too, as I feel like I read something about cholesterol and heart-healthy whatever on the package every day...
These are easy switches which will help considerably. My dad had some cholesterol problems and by eating oatmeal every day got his levels down quite a bit. I am lucky, I've never had problems, but attribute a quite healthy diet to that luck. Not to brag, but when I had mine tested it was at 104. The nurse was pretty impressed. Though my brother beats me at 99!
The AMA is backing away from the soy claims.
I'm all for eating tofu, but the highly processed nature of most soy-based items would give me pause. Transfats are the most important thing to stay away from, and you can label something transfat-free even if it has up to .5 g (in the US).
You can improve your lipid profile by eating unsaturated fats--olive oil, canola oil, almonds, walnuts, salmon, tuna, flaxseeds, omega-3 enriched eggs. This will bring up your HDL (good cholesterol) pretty quickly, as long as you also limit your saturated fat intake (reduce red meat, cheese, butter, etc.) and exercise. (also, watch out for unfiltered coffee--espresso, french press--it contains aromatic oils called terpenes, which may raise your bad cholesterol. This isn't a problem in filtered coffee.)
good luck--it can be done!
To the oil line up add pumpkin seed oil and Argan oil from Morocco. Both are imports. You must not cook with the Argan, use it in salad dressings, it adds a nutty taste. Both Pumpkin and Argan oils are powerful cholesterol lowerers. Ground flaxseed is also a great help. I grind what i need at a time and it easily incorporates into many dishes.
Several friends/co-workers and myself have had good luck with the Zone Diet.
It isn't just recipes, but eating the specific combinations of fats, carbs, and protein. Exercise is very important to the "diet".
The first book (Entering the Zone) contains the theory. The other books contain recipes. The author's main reason for developing the diet was: no male in his family lived to be over 50, including his brother.
An example of one day's diet.
Breakfast: 1.5 cups fresh fruit salad, 1/2 cup cottage cheese, few almonds or macadamia nuts.
Lunch: 4-6 oz teriyaki chicken, 2 cups steamed veggies (carrots, broccoli, cabbage).
Afternoon Snack: 1/4 lb Green beans with 2 ozs ham.
Dinner: 6 oz grilled salmon, grilled asparagus, steamed artichoke with small amount of mayonaise.
Exercise: 45-60 minutes of bicycling ~18-24mph.
I recently had a high cholesterol reading too. I blame it on my increased eating of cheese in the last few years that coincided with my decision to drink less wine. So definitely, stop eating cheese. (I've limited myself to eating it maybe once a month. I'm talking about hard cheese on a cheese board. I still shave parmesan on dishes here and there.)
And you might consider drinking red wine. I think it helps, in moderation.
Of course, the mediterranean diet is the standard, which emphasizes olive oil in cooking and fresh fish with fatty oils like salmon (wild, not farmed), sardines and anchovies. And lots of beans.
And yes, exercise! :)