Shanti
True love
Member since 6/05 12653 total posts
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Re: Anyone know about low cholesterol cooking?
My DH just had the same thing happen him to him! I was freaking out on Fri when we found out! Here are some suggestions my dad (a health nut!) sent me.
Try these suggestions for lowering cholesterol, without sacrificing taste
Eat a fibre-rich breakfast such as oatmeal, wholegrain muffins and/or fruit. Read cereal box nutrition labels to choose one with five grams or more of fibre per serving. Oat bran and rice bran are the most effective.
Switch to whole grains. Choose wholegrain breads, crackers, bagels, muffins, waffles and pancakes.
Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hoummos sandwiches and black bean dip as snacks. Soy protein is especially effective, so be sure to include plenty. Even soya milk, tofu and textured soy protein are good.
Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner...that makes an easy five.
Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fibre removed.
Eat garlic. Cooked or raw garlic both contain compounds that help lower your liver's production of cholesterol.
Other good foods include raw onion, salmon, olive oil, almonds, walnuts and avocados (the latter five are all high in fat, but most of it is monounsaturated fat which helps to improve cholesterol).
Eat plenty of foods that contain the natural antioxidants: vitamins C and E: Rich in Vitamin C Rich in Vitamin ERed and green peppers Cantaloupe Sunflower seeds WalnutsStrawberries Papaya Almonds PeanutsOranges Grapefruit juice Wheatgerm SoybeansBroccoli Brussel sprouts Wheatgerm oil Soybean oil
Studies show that a little bit of wine or beer helps cholesterol levels. Binge drinking is not effective, but light to moderate drinking through the week is.
Pass On It Pile It On
Trans-Saturated Saturated Mono-Unsaturated Poly-Unsaturated
Fats vegetable shortening; partially hydrogenated vegetable oil, fried foods such as French fries, potato chips, and doughnuts whole milk, butter, cheese, ice cream, red meat, chocolate, and coconuts olive oil, peanut oil, canola oil, cashews, peanuts, almonds, and avocados corn oil, soybean oil, safflower oil, cottonseed oil, and fish
Highly Processed Unprocessed
Carbs foods containing corn syrup (such as soda) or refined sugar (such as sweet breakfast cereals, many bakery items, and hard candy), bread items made with bleached processed flour ("white bread") fruits, whole wheat bread products, oats, legumes, bran, brown rice, bulgur wheat, barley, whole grain breakfast cereals, couscous
Here are some easy ways to do that:
Use only nonfat or lowfat dairy products, including milk, yogurt and cheese. Regular dairy products, such as whole milk, butter, cheese, cream cheese and ricotta cheese, are high in saturated fat.
Limit the amount of saturated fat. No more than 5 percent of your daily calories should come from saturated fat. That's about 10 to11 grams a day for most people. One tablespoon of butter has 7 grams of saturated fat; a tablespoon of margarine has only 2 grams of saturated fat.
Avoid foods with added trans-fat. This fat comes from partially hydrogenated vegetable oils often found in fried foods and processed foods such as crackers, baked goods and desserts.
Base most of your meals on beans, vegetables, fruits and whole grains, with a minimum of low saturated fat foods from animal protein such as nonfat dairy, fish and egg whites.
Include soy protein in your diet in place of animal protein when possible. Studies show that 25 grams of soy protein per day can help lower cholesterol when part of a heart-healthy diet.
Limit intake of sugar and fructose. Doing so should lower triglycerides, aid weight loss and lower LDL cholesterol levels.
Eat foods naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For every 1 or 2 grams of soluble fiber you eat daily, you lower LDL cholesterol levels by 1 percent.
Here is a list of foods containing 2 grams or more of soluble fiber. Increasing these foods in your diet will help lower cholesterol.
1 cup barley, cooked
1 cup fresh broccoli
1 cup Brussels sprouts
1/2 cup apricots or figs
1 cup carrots
1 cup collard greens
1 cup cooked beans, peas or lentils
1 cup oat bran
1 cup oatmeal, cooked
1 cup rye cereal, cooked
1 large sweet potato
6 prunes
Here are some easy ways to do that:
Use only nonfat or lowfat dairy products, including milk, yogurt and cheese. Regular dairy products, such as whole milk, butter, cheese, cream cheese and ricotta cheese, are high in saturated fat.
Limit the amount of saturated fat. No more than 5 percent of your daily calories should come from saturated fat. That's about 10 to11 grams a day for most people. One tablespoon of butter has 7 grams of saturated fat; a tablespoon of margarine has only 2 grams of saturated fat.
Avoid foods with added trans-fat. This fat comes from partially hydrogenated vegetable oils often found in fried foods and processed foods such as crackers, baked goods and desserts.
Base most of your meals on beans, vegetables, fruits and whole grains, with a minimum of low saturated fat foods from animal protein such as nonfat dairy, fish and egg whites.
Include soy protein in your diet in place of animal protein when possible. Studies show that 25 grams of soy protein per day can help lower cholesterol when part of a heart-healthy diet.
Limit intake of sugar and fructose. Doing so should lower triglycerides, aid weight loss and lower LDL cholesterol levels.
Eat foods naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For every 1 or 2 grams of soluble fiber you eat daily, you lower LDL cholesterol levels by 1 percent.
Here is a list of foods containing 2 grams or more of soluble fiber. Increasing these foods in your diet will help lower cholesterol.
1 cup barley, cooked
1 cup fresh broccoli
1 cup Brussels sprouts
1/2 cup apricots or figs
1 cup carrots
1 cup collard greens
1 cup cooked beans, peas or lentils
1 cup oat bran
1 cup oatmeal, cooked
1 cup rye cereal, cooked
1 large sweet potato
6 prunes
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I eat everything on that list that is good for you! I'll just make him eat whatever I eat
