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Low Cholesterol Boiled Egg Breakfasts

A delightful trip to the doctor two weeks ago to get a nice back nubby removed also resulted in me finding out that I have high cholesterol. How high? 219, and I'm only 31. YAY!!! I'm a clogged little mama jama! It's mostly genetics, although I do eat a decent amount of junk (no fast food, save taco trucks, but lots of cookies and candies.)

So, I need to eat more sensibly. I've switched over from coffee with cream to green tea at work (blech), am exercising more, cut out store-bought sweets, but would also like some high protein, low carb breakfast suggestions. I'd love to eat egg salad, but I can't imagine all that mayo is a good idea. Alas. And plain hardboiled eggs are yucky. I don't have time in the mornings to cook, but could prepare stuff at night to take for a few days.

Much appreciated!

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  1. I am not getting your question. I am not sure how high protein low carbohydrate diet will solve your cholesterol problem. In general, the traditional low protein, low carbohydrate diet is better for reducing choleserol level. The reason is that high protein low carb diet tends to encourage the patients to eat more meats which is high in cholesterol. For example, lard has cholesterol, corn oil does not; beef has cholesterol, bread does not.

    8 Replies
    1. re: Chemicalkinetics

      Strangely enough, low-carb does reduce overall cholesterol, raise good cholesterol, and possibly more important, causes triglyceride levels to plummet to next to nothing.

      1. re: shanagain

        it's not really strange, just unexpected because most people don't know the scientific/metabolic reason for it. the trans fats and fructose in high-carb processed packaged food & snacks wreak havoc on your cholesterol. when you eat sugars and processed grains, your body secretes insulin, which stimulates your liver to convert any unused sugars to triglycerides. HOWEVER, a low-carb diet that consists primarily of animal foods that are high in saturated fat isn't going to help either. you still need to go easy on the cheese and fatty meats.

        1. re: goodhealthgourmet

          And HIGH on dark leafy greens. (Atkins/low-carb works well for me because I love vegetables - particularly the ones that're low on the glycemic index. )

          1. re: goodhealthgourmet

            My low carb diet is heavy on saturated fats and proteins; I've reversed my dyslipidimia, diabetic neuropathies and kidney damage on it without medications.

            In fact, research demonstrates that higher dietary saturated fat results in lower saturated fat circulating in serum.

            I also eat boatloads of colorful, leafy and fibrous veggies, nuts, olives, fish, avocadoes and avoid all starches and restrict fruit to small, occasional servings.

            There is absolutely no demonstrated deleterious effect from high protein or high sat fat diets where they're not being eaten with high glycemic load, only a lot of unfounded speculation.

            A further comfounding factor is the use of feedlot dairy and meat products in high sat fat diet studies which have less healthy fat ratios and arachidonic acid levels, and the presence of French fries, sugary sodas and white flour buns in the saturated fat diets often studied.

            Your body raises LDL cholesterol, which is what all your sex hormones and other adrenal steroids are made from, in response to the high insulin levels promoted by grains and other high carb foods; high insulin lowers adrenal steroid synthesis and steroid transport protein. Your body makes LDL to help you avoid adrenal steroid deficiency.

            1. re: mcf

              "There is absolutely no demonstrated deleterious effect from high protein or high sat fat diets where they're not being eaten with high glycemic load, only a lot of unfounded speculation."
              someone from the American Heart Association just read that and started bleeding from the eyes ;)

              "unfounded speculation" is a bit much. past studies *have* shown a link between high saturated fat intake and elevated cholesterol level - the conclusion wasn't just yanked out of thin air. but *of course* there is the very real possibility that an inherent experimental design flaw and or/missed confounding variable (such as sugar or carbohydrate intake) would lead to inaccurate conclusions or misdirected correlations.

              i'm all for advancing science and, when possible, turning the establishment's party line on its ear (there's a reason i purposely opted *not* to go the RD route in my nutrition studies)...but i want to see the hard evidence for myself before i toss out one of the foundations of 8 years of graduate and post-grad health & nutrition education. if there's a body of work out there (not just a random, preliminary study or two) that can convince me that there is NO direct causal relationship between saturated fat intake and elevated cholesterol, i'll gladly change my tune.

              1. re: goodhealthgourmet

                "someone from the American Heart Association just read that and started bleeding from the eyes ;)"

                Actually, unfounded speculation is exactly what it is, that's why the words "may lead to" appear so often. The Swiss paradox comes to mind, too. It's not a paradox, calling it that is a result of a failed paradigm.

                The AHA and the ADA are obliged to the grain, sugar and drug sponsors their livelihoods come from and the conflicts of interest have been very well documented by reliable sources.

                Fact is, there have been incorrect conclusions stated about the role of sat fats for decades, and the more we replace them, the fatter we get, owing of course to starches as substitutes, too.

                The best book on the subject (but scientifically dense and somewhat soporific) is Gary Taube's exhaustive review of the relevant science, "Good Calories, Bad Calories." The only lay language popular diet book that squares accurately with the biomedical literature is Protein Power by the Eades. Michael Eades has a very good blog, too, where he critiques studies:


                I reached my present diet by reading peer reviewed research first, and learned to ignore the author's conclusions and just focus on the data and methodology, which so rarely supported the author's stated findings. Then I read the pop books and tossed away all but the Eades.

                Eating marbled ribeyes, brie and full fat yogurt and cream sauces is fine compensation for giving up pizza and bagels, the only two things I ever miss. I just don't miss the damage they did to my health. Even as a long term, undiagnosed, unmedicated diabetic with advanced damage, I was able to drop from the very highest risk category to below average CVD risk on the Harvard risk estimator and other scales.

                Back to the OP; lowering cholesterol is good for drug sales and bad for your health. What's important are the ratios. What is most highly predictive of cardiovascular disease is low HDL (which typically rises dramatically on low carb, mine from 34-78) and high triglycerides (which tend to drop like a rock on low carb). If TGL is low and HDL high, that indicates your LDL is the large, bouyant non atherogenic type. Even if it's over 300, it doesn't cause disease.

                1. re: mcf

                  we're veering a bit off topic here, but i will say that i've always been loath to subscribe 100% to any book/diet/plan/theory/whatever when it comes to nutrition. yes, GC, BC is a good book. and yes, the Eades do raise *some* very valid and interesting points, but i don't agree with everything they preach, and i also don't believe that most nutritional principles apply to everyone under the sun. what worked for you may, for various metabolic, genetic or even environmental reasons, not necessarily be the solution for someone else. plus, the information is always evolving, and opinion is always changing. in Protein Power they tell people to eat soy as a source of protein, and then in the Protein Power Life Plan they warn about the potential detrimental health effects of soy isoflavones. same thing with aspartame - they OK'd NutraSweet in Protein Power, then changed their tune in PPLP. i'm not pointing fingers, just saying that the field and our information is constantly evolving.

                  i have an immense library of books about any nutritional topic you can imagine, and i can find things to agree with and things to fault in every one of them.

                  1. re: goodhealthgourmet

                    I have never adhered to any one plan; I changed my diet over time in response to research and read the diet books afterward. I know that the Eades are right on the money, scientifically thanks to my independent research. I wonder if you've come across this, only the most recent in a variety of publications with similar findings?:

                    Am J Clin Nutr (January 13, 2010). doi:10.3945/ajcn.2009.27725
                    © 2010 American Society for Clinical Nutrition
                    Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease1,2,3,4,5
                    Patty W Siri-Tarino, Qi Sun, Frank B Huand Ronald M Krauss
                    1 From the Children's Hospital Oakland Research Institute Oakland CA (PWS-TRMK)the Departments of Nutrition (QSFBH)Epidemiology (FBH) Harvard School of Public Health Boston MA.

                    They find no elevated CVD risk from dietary saturated fat.

      2. good for you! i know you think it sucks to have to give up foods you love but your body will thank you in the long run. and honestly, you'll probably feel better (even though you didn't necessarily feel "bad" before).

        it's important to know that eating *saturated fat* has the potential to raise your blood cholesterol even more than eating foods that are high in cholesterol. sounds weird, but it's true. you should still limit your consumption of high-cholesterol foods, but just be sure to also keep your intake of saturated fat down. and you may not believe this, but if all of those cookies and candies you were eating contained a lot of fructose, that contributed to your high cholesterol as well. consumption of high concentrations of fructose has been shown to elevate triglycerides.

        you also don't want to go to low-carb. the right sources of carbohydrates - foods that are high in *soluble* fiber such as beans and oats - will actually help lower your cholesterol.

        try low-fat Greek yogurt or sour cream spiked with Dijon mustard as a substitute for mayo in your egg salad. you can also jazz up the flavor with things like curry or fresh herbs - you won't miss the mayo! and be sure to use more egg whites than whole eggs. a ratio of 1 whole to 3 whites usually works to keep a little of the yolk flavor & texture in there.

        since you're obviously open to savory breakfast dishes, try salmon or sardines. the essential fatty acids will keep you feeling full AND help lower your total cholesterol and triglycerides.

        other high-protein, cholesterol-friendly ideas:
        - cottage cheese (or ricotta) with mixed berries, flax seeds, and a sprinkling of chopped nuts
        - protein smoothies (with some oats or oat bran blended in)
        - dishes made with low-fat tofu
        - dishes made with lentils or chickpeas

        definitely also add oats to your morning regimen a few times per week.

        1. Rosiepigs,

          First, did your doctor specifically say to you that you should NOT eat eggs? I ask because generally dietary cholesterol does not affect HDL or LDL levels. The real culprit is saturated fats. So unless your doctor specifically said lay off the eggs, I wouldn't worry about it because eggs, while they are relatively high in cholesterol, are not high in saturated fats.

          If eggs (or more specifically egg yolks) are the problem, then how about making stuff with just egg whites or egg beaters? You could boil eggs and use just the eggs for egg salad, or mix it into chicken or tuna salad. Egg beaters you can use for things like scrambled eggs, omelets, frittatas, etc.

          1. Unfortunately, diet and exercise do not do much to move the LDL (bad cholesterol) needle if due to genetics.

            Store bought cookies and cakes are often high in trans fat, which jacks up LDL and lowers HDL (the good chol), so best to remove them from your diet. http://www.mayoclinic.com/health/tran...

            Black coffee sans cream (or with no-fat milk or half-and-half) is just fine.

            Check out Hellmans Low Fat Mayo: http://www.hellmanns.com/products/red...
            It has a fraction of the sat fat of high test. If you don't like it, get used to it. You can make your own egg salad sandwich with it a couple of times a week with much better affect on your lipids.

            Same for dairy products. Seek out and learn to love the no and low fat options.

            For breakfast, have eggbeaters, no fat american cheese (it really is close to the regular stuff, especially in an omelet), and, if you're so inclines, some vegetarian sausage or bacon.

            1 Reply
            1. re: mrsdebdav

              Low-fat mayonnaise has a more complicated problem than the regular stuff: it's really high in simple carbs, thanks to the thickeners they use to give it body and mouth feel. High carbs can promote high LDL, but what's worse is the triglycerides.

              Eggs are not that bad - we have a scramble every other weekday that's two eggs worth of egg product plus two whole eggs, cooked with olive oil and shared between us. The product we use is Nu-Laid Reddi-Egg, which we get at Trader Joe's, and it's actually good enough to have all by itself. We also get a flourless sprouted wheat bread that is remarkably tasty, not "horse-food" at all. On weekends we'll do one or two regular egg breakfasts, with maybe a bit of bacon. For dinners I cook a lot of fish and make a lot of salads.

              My own cholesterol is higher than it should be, but my LDL/HDL ratio is around 1:2, so my doctor is not overly concerned. He does worry about my triglycerides, which continue to be elevated; more exercise and going easier on the wine would probably help that, if I can just convince myself...

            2. thanks all! Doctor had explained that the high fructose, high saturated fat cookies etc was contributing to my cholesterol, so I'm eliminating those from the diet. No candy, no storebought sweets, etc.

              I was leaning towards a higher protein diet because 1.) the doctor emphasized protein at every meal and 2) it is my understanding that protein is more satiating than other foods, and as I'm always hungry, beefing up on protein, so to speak, would be a good idea. Especially since i'm not eating crap constanly whilst at work.

              I can eat cottage cheese? Just the lowfat kind, though, right?

              i am now eating a GORP based upon cheerios for breakfast, so cheerios, dried cherries and blueberries, almonds, and a few chocolate chips for sin's sake.

              the egg salad with mustard or sour cream sounds good, plus herbs. can i use creme fraiche? i'm guessing no. nothing that French and fat-tastic can be good for me.

              8 Replies
              1. re: Rosiepigs

                crème fraîche is a definite no-no. it's *loaded* with saturated fat. stick with low-fat sour cream or 2% Greek yogurt.

                and yes, cottage cheese is fine, just stick with low-fat or fat free. same goes for ricotta.

                BTW, if you love red meat, try ostrich or bison. both are much leaner and lower in saturated fat than beef.

                1. re: Rosiepigs

                  Rosie, it's also important to note that you can obtain protein from non-meat sources also! Will you eat oatmeal with walnuts? or almonds? The proteins from the nuts will likely stay with you all morning (I've found that I can go from 8 a.m. til 12 or 12:30 P.M. without too much trouble.) It's just another protein source to consider and nuts offer many beneficial fats, too. Plus, the oats also provide protein!

                  1. re: Val

                    Absolutely, getting proteins from nuts is very healthy as well as from fish, but often people go for meats when they think of high protein diet, which leads to increase consumption more saturated fats, cholesterol.

                    1. re: Chemicalkinetics

                      Also, I like that the doctor advised SOME protein with each meal...that will stay with you but it doesn't have to be meat protein...yogurt, especially low-fat or no-fat Greek yogurt offers great amounts of non-meat protein, too. Rosie could easily consider adding these yogurts to the breakfast rotation. A co-worker of mine declared today that she would eat a healthy lunch...she went to a restaurant and ordered a Greek salad but she was starved at 4 p.m. and I asked her if she had any protein with her salad? NO...even black beans or any kind of bean would have helped her stay full till dinnertime. Wisely, she ate an orange and some unsalted cashews for a quick snack before commuting home. I think it's great advice: protein with each meal (and hopefully, some kind of vegetable or fruit too!)

                      1. re: Val

                        Val, just a heads-up that the OP is male. learned that in another thread when someone else referred to him as "she." :)

                        1. re: goodhealthgourmet

                          ghg, you little sweetie..thank you for the correction!

                  2. re: Rosiepigs

                    You can also make yogurt cheese by taking plain yogurt (whatever fat percent you should use) and draining it either in a cheesecloth or coffee filter overnight. I do it in a sieve in the refrigerator. It's a good spread and might substitute for creme fraiche for you. I don't think it's as good but it works.

                  3. Smart Balance has a regular with "good fats' mayo, as well as a light mayo.

                    You can always make egg salad with eggs that you throw away a couple of the yolks, if you are concerned about the cholesterol... my current understanding is that eggs are ok and dont raise cholesterol (esp not as much as high carb diets do)... although this is getting off topic from food.

                    I have been making egg salad lately with honey mustard dressing... (dont know if honey is out of the question for you).... but you can make a honey mustard dressing with sour cream or Greek yogurt, mustard, honey, lemon juice, garlic, salt, pepper, and perhaps a spike of cayenne or hot sauce if you like.

                    1. If you want a healthier egg "salad", I slice up hard boiled eggs with a very thin layer of mayo on toast. You can taste the mayo but not load up on it.

                      1. I was around 20 when my doctor told me about my high cholesterol and it was around the same as yours. I also had elevated triglycerides which resulted in a fatty liver. My liver enzymes were all over the place.

                        For eggs, unless your doctor specifically said to lay off the eggs, I'd eat them. Eggs are good for you. Your body does need a certain amount of saturated fat and eggs are full of other nutrients. If you are near a Costco, they do sell a Kirkland Signature egg substitute that's something like 99% egg whites. I use them everyday for breakfast. A box comes with 6 cartons and each carton is equal to about 8 eggs.

                        For cutting down carbs, definitely cut out those sweets and switch to whole grain bread if you eat it. Otherwise, I'd eat more grains that are not wheat based such as oatmeal or quinoa. I love oatmeal for breakfast. Not the instant kind because they usually load those up with sugar.

                        For the high protein, low carb diets, there have been studies that suggest they don't raise your cholesterol and can actually help in the short term. However, this doesn't mean to start eating duck or steak cooked in pork fat everyday. I'd introduce lean cuts of meat such as top sirloin or chicken/turkey breasts. I really like black beans as a protein supplement because they're high in soluble fiber, vitamins and minerals, and have a good protein count. Even though beans are not a "complete" protein, pair them with whole grains and you should be good to go. I'd also consider some nuts as a snack. I eat these in the afternoon to stave off hunger for a bit. They are full of good fats and low in carbs. Good luck!

                        4 Replies
                        1. re: taiwanesesmalleats

                          This reminds me of *years ago* when spouse donated blood and the blood bank called the next week and said "WTF???!! ! ! Dude, your triglycerides are off the chart!! Go see your doctor!!" Turns out he was eating waaaaay too much lunch meat...once he quit that, his levels came back to normal and the blood bank was happy again! I'm not saying YOU were doing this, but it was definitely a "heads up" for our entire family at the time!

                          1. re: Val

                            I look back at my eating habits as a kid/teen and shudder. I use to eat bread, like the Oroweat potato bread, like it was nothing. Carl's Jr back in the day would do $2.99 for combos 1-6 or something on Sundays and I would get my dad to buy me the super star with cheese one and make it large for lunch. Once I hit college (UCLA), which had buffet style meal plans, I ate a lot of junk all the time. Chili fries, burgers, pasta, the works. A lot of high sugar, high fat food. Around sophomore year I went to the doctor and got checked out. I weighed over 240 at that point and was given the news that I needed to drastically change my eating habits and start taking a statin at the age of 20 (partly because of genetics since my dad has high cholesterol too and he's a postal worker). To lose weight and get back to a healthy level, cut out a lot of refined carbs, upped the veggie intake and lots of lean protein. Still do that today combined with almost daily gym-time. What a change.

                            1. re: Val

                              Back when I was smoking, I participated in a study at Vanderbilt where I had to come in an hour after lunch one day a week, and they'd draw some blood and then do a red-cell count. One day I'd brought some leftover party food, a pork-and-butter paté which James Beard described as "light and delicious". Had a couple of slices of that, then went to get bled. An hour later they called and said I'd have to re-do it the next day, because my triglycerides were so high they couldn't see the red cells! Never did that recipe again... damn, it was good.

                              1. re: Will Owen

                                Will!!! Good story!!! I always say that giving blood is also great because it's like having a mini-checkup...they WILL call you if you are, uh, messing up; you have your blood pressure done, hematocrit, plus they check your cholesterol.

                          2. thanks all for all the pointers! i did find this high cholesterol discovery disturbing since i'm a foodie, don't eat fast food (well, except for In n Out), always ate well-rounded meals and made much of my consumption myself (you should try my Meyer Lemon pie.) my 'rents both have high cholesterol, so that explains some of it. hopefully, these changes can have enough of an effect to drop me a bit below 200.

                            as to your comments, in no particular order:

                            taiwanesesmalleats: what, no duck cooked in pork fat?!! does this also mean i should throw away my homemade duck confit? shucks.

                            interestingly, i've always pressed friends to get protein in every meal, so to get this advice from you's and the doc was reassuring. i'm happy with the almonds in my GORP for breakfast and snacks, and since i've never been a big sandwich eater, i'm good with salad for most lunches (with beans or cheese involved. godbless trader joe's.)

                            i will say, though, that being healthy is more expensive--opting for sushi at work instead of the nice chicken pot pie at lunch is costing me twice as much. stupid nonfilling sushi.

                            i'm also happy with the cheerios in my GORP for breakfast too, as its majority ingredient. yeah, i'm somewhat buying the hype that it'll lower my cholesterol, but it IS whole grains. hmm, that sounds like bad english.

                            i will note, though, that i've been on vacation this weekend, and on vacation, rules are out. like with the bean dip this afternoon--beans GOOD, sour cream and industrial cheese BAD. also, whatever the cheese goo my friend Brian made probably erased any gains i've made the past two weeks. although, i did have more sushi last night for dinner. but the indian tonight with undoubtedly GOBS of butter was probably bad. and those pork ribs....

                            how's cheese for cholesterol? ok in small amounts?

                            oh, and the girlfriend's excited because that means more "together exercise." that's good for me too, right?

                            19 Replies
                            1. re: Rosiepigs

                              "how's cheese for cholesterol? ok in small amounts?"
                              *small* amounts is the key. cheese is very high in saturated fat, so it is very important to limit your intake when high cholesterol is a concern. when you do indulge, opt for stronger, more pungent cheeses, because a little will go a long way in terms of flavor.

                              when you have sushi, start the meal with edamame, miso soup, and salad to help fill you up, and order rolls wisely - many contain tempura fried items and/or mayo.

                              and yes, enjoy that "together exercise" with your GF as much as possible! ;)

                              1. re: goodhealthgourmet

                                This really sucks for me. I run a cheese shop. My doc said avoid cheese. Impossible to do.

                                1. re: pacheeseguy

                                  that does suck. but try to look at it another way...heart disease would suck even more ;)

                                  1. re: pacheeseguy

                                    Cheese is GREAT for weight control and for correcting dyslipidemia, that's why the Swiss have lower CVD with high dairy saturated fat consumption. It's the crackers that'll killya. Cheese from grass fed animals is the healthiest for a variety of reasons. And even fatty cuts of beef have more mono and polyunsaturated fats than saturated. ;-)

                                    Getting to eat real cheese with all the fat was one of the best parts of giving up my low fat diet, which lowered my HDL as much as my LDL and shot my triglycerides through the roof.

                                2. re: Rosiepigs

                                  I'm all for having a "cheat" day once a week or so. It'll make you feel less like you're stuck on a diet all the time and having to eat boring foods. As for cheese, I'd swap it for lower fat cheeses if you eat it quite often. If it's small amounts, I wouldn't worry too much about it. For dips, I like to load up on more guac and beans rather than loads of cheese and sour cream.

                                  1. re: Rosiepigs

                                    Cheese: the single most challenging thing for me, fat-wise. (ok, homemade cake and cookies, possibly more) I find that the price of cheese is helping me out! I've been spoiled by $20+/lb cheeses, so I eat them plain, in small pieces, and thus hopefully limit the chol/fat that results because of the small quantities. If I need to eat cheese in larger quantities, I eat goat cheese, which has substantially less fat, naturally.

                                    My husband is a huge fan of Cabot and Kraft 2% Cheddars. True, it's better than full fat, but still a fat source to be monitored for excess.

                                    I think you're smart to get plenty of protein. It IS difficult to find lean protein...but you can if you try! And remember, vegetable proteins aren't usable by your body unless you get the right combo of amino acids. So even though your oatmeal may show protein on the lable, if you make it w/ water....nada.

                                    I hope you won't take this the wrong way, but a couple of your questions made me think you aren't really up-to-speed on nutritional facts. Maybe you could get a book on the subject. Try to find one that's not a diet book, or written by someone with an agenda.

                                    1. re: danna

                                      danna, if I may ask...vegetable proteins are incomplete proteins, true (except for chia seed, hemp seed and soy from the source I've read)...but you do derive some protein from oatmeal, though it, by itself, is an incomplete protein, is that right?

                                      1. re: Val

                                        I am no expert, but my understanding is no, you do not get any useable protein unless the protein is complete. however, you don't necessarily have to eat the complimentary protein at the same time. So I suppose if you had grains for breakfast and legumes for lunch that might work out for you. But there is some debate over just how long that window is. Then there are further complicating factors over how efficiently the body uses some proteins, even if they are complete. I read some of the classic Diet for a Small Planet and it actually deterred me from trying to add vegetarian meals to our rotation because the science is rather complicated. My husband is a weightlifter and we're both competitive endurance athletes, so we take the protein thing pretty seriously.

                                        1. re: Val

                                          Val, the issue with incomplete proteins is that they lack one or more essential amino acids, but that doesn't mean they're useless...and you have a window of time to get your complementary protein in there that will supply whatever was missing. you don't have to eat complementary proteins at the exact same time, but they should be consumed within about 6 hours of one another.

                                          BTW, if you prepare your oatmeal with milk it's a complete protein. and for the vegetarians or vegans out there, oatmeal (or any whole grain) plus legumes = complete protein...so add some PB and you're set.

                                          1. re: goodhealthgourmet

                                            goodhealthgourmet is right (as usual).

                                            The biggest concern about consuming complete proteins for vegans/vegetarians is that they rarely eat complementary incomplete proteins -- e.g., eating only whole wheat but no beans. Even a gap of say 12 hours or so will not deprive your body of a complete protein if you consume different types of complementary proteins regularly.

                                            1. re: ipsedixit

                                              "Even a gap of say 12 hours or so will not deprive your body of a complete protein if you consume different types of complementary proteins regularly."
                                              yeah, estimates on this window vary pretty widely. i erred on the conservative side because if someone is metabolically blessed, it's better to get them in closer together before you start breaking them down as waste. unfortunately for me, i have the metabolism of a hibernating bear, so i could probably do one at sunrise and the other at midnight and still benefit!

                                            2. re: goodhealthgourmet

                                              okay, we're splitting hairs, but I cook my oatmeal in water...then I ADD some milk to it before I eat it (and walnuts, cinnamon, raisins, sometimes flax meal)...so when I saw the part about it being cooked in water=no protein, I was like, what??!!! I do see what you are saying...thanks!

                                              1. re: goodhealthgourmet

                                                ghg, a question for you. You said if you prepare the oatmeal w/ milk it's a complete protein. do you mean that the addition of milk completes the protein in the oatmeal, or just that you are getting protein from the milk?

                                                1. re: danna

                                                  the latter. milk in itself is a complete protein, but some people tend to forget that because they think of it only as a beverage. so it's not really that it's complementary, but adding it to the oatmeal provides the amino acids necessary to utilize more of the oatmeal's protein. technically, "complementary proteins" are plant foods, so in this case the milk is more of an enhancer. however, if you were to omit the milk and add peanut butter instead (or any other legume, even soy milk), they would be considered complementary proteins.

                                            3. re: danna

                                              Well my job forces me to eat cheese, pretty much everyday, so I've got to be careful
                                              not to overdo it. Attending cheese shows are really tough.
                                              And you're right, the little nibbly crackers and such aren't helping.
                                              I've pretty much eliminated all other dairy from my diet.
                                              Then there's the large variety of meats I'm forced to eat.
                                              But that's another story.
                                              (this was in response to Dana's comments)

                                              1. re: pacheeseguy

                                                rough job! But don't you find that the more flavorful the cheese, the less you wind up eating? (unless of course you decide to make mac and cheese from some cave aged gruyere!)

                                                1. re: danna

                                                  I nibble here and there, but yes, it's all really top cheese, so that's a plus.
                                                  But sometimes you try a new cheese, and wow, it's hard to stop.
                                                  Then too I'll work on plating ideas and dishes to use the cheese in.
                                                  So there's more "testing". It's a vicious cycle.

                                                2. re: pacheeseguy

                                                  The advantage is that you get to eat good cheese. Small amounts, just to taste? That sounds ideal for me--I'd much rather savor some really good cheese than to eat low fat cheese.

                                                  1. re: chowser

                                                    Absolutely; better to choose wisely, eat less of something truly good.

                                            4. Egg white omelets can be very tasty and you can add veggies, or canadian bacon, mushrooms, whatever pleases your taste bud. Scramble the egg whites with a dash of salt and pepper. Add chopped cilantro or fresh parsley. In a non-stick pan, heat chopped canadian bacon (1 Tbs.) pour in egg whites and cook as you do for an omelet.Serve with salsa. Hardboiled egg whites with Smart Balance mayo mixed with a dash of mustard. Serve in a crisp lettuce leaf.

                                              1. Don't know much about how to reduce cholesterol but it sounds like my go-to breakfast may work for you - mini quiche cups reheated.

                                                Mix 2 cups liquid egg whites, any combo of meat/veg (I use canadian bacon, mushrooms and spinach), 3/4 cup reduced fat cheese, s&p and tabasco. Divide evenly among 12 muffin tips, cook at 400 for 20 minutes. Once cool, prepackage them (2-3 per meal) - they are super easy to grab in the morning and only take about 45 seconds to heat up.

                                                good luck!

                                                1. My blood cholesterol has hovered around 300 since the first time it was checked.

                                                  When my 86 year old great grandmother passed away hers was 585.

                                                  Sounds to me like your Dr will have started you on some sort of statin drug regimen.

                                                  I don't believe it prudent to give or receive medical advice over the internet. However I strongly encourage people who are prescribed statin drugs to do a profound amount of homework on them.

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                                                  1. re: Brandon Nelson

                                                    An acquaintance's 95 y.o. dad had LDL cholesterol over 395 for life when he died of non CVD causes; but it was large, bouyant LDL, and he had high HDL, IIRC. Their family was studied for their gene variant leading to very high cholesterol and very low CVD risk/incidence.