Cholesterol is a form of fat that is carried through the body in two kinds of bundles, or lipoproteins. It's important to have healthy levels of both. All cells in the body need cholesterol for internal and external membranes. It is also needed to produce some hormones and for other functions. The body generally makes all the cholesterol it needs.
Some dietary cholesterol is normally excreted via the liver, however eating too much saturated fat leads to excess cholesterol in the blood stream. Cholesterol is something most of us feel like we know a lot about. After all, approximately 35 million Americans have high cholesterol. But it may be time to rethink our strategies for improving our numbers: As new research emerges, heart disease experts are changing many of their long-held opinions.
For starters, they’re taking a closer look at how diet and exercise really affect cholesterol. Our genes determine how much our body produces, and while cutting down on foods that contain artery-clogging fat can help prevent lethal blockages, it’s not the only factor to keep tabs on. Scientists are now saying that cholesterol is responsible for one quarter to one third of heart disease risk so it’s part of the issue, but hardly the whole picture.
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| Cholestrol Lowering Oatmeal Toppers |
facts
• High cholesterol is a risk factor for coronary artery disease (heart attacks and angina)
• Not all people with high cholesterol levels get heart disease
• High triglycerides can also increase the risk of heart disease
• The most effective way to lower cholesterol is to reduce animal fats in the diet
• If you have a family history of heart disease you may need to make bigger changes
• If you are concerned about your cholesterol or triglyceride levels see your doctor.
How to improve your cholesterol?
• If you smoke, quit
• Lose weight if needed
• Exercise most days of the week (brisk walking for 30 minutes/day is a good goal)
• Eat a low-fat, low-cholesterol diet with plenty of fresh veggies, whole grains, and fruit
• Increase monounsaturated fats in your diet. Monounsaturated fats include canola oil, avocado oil, or olive oil
• Your doctor may also prescribe cholesterol-lowering medicine
Cholesterol is also affected by blood pressure and blood glucose. If your blood glucose and blood pressure are high, your cholesterol numbers may be off as well. All of these are risk factors for diabetes and heart disease, and the more risk factors you have, the higher your risk. Talk to your doctor about whether you may be at higher risk for diabetes and heart disease. Then take steps to lower your risk so you can live a longer, healthier life.
Healthy tips & fitness tips
• Avoid dairy foods that contain whole milk or cream; instead, use low-fat or nonfat versions.
• Choose low-fat snacks
• Avoid store-bought bakery products unless they are explicitly low in saturated fats and free of trans fats.
• To protect your heart, eat plenty of fruits and vegetables.
• Use liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying your food, bake, broil, roast, steam, or stew.
• Drink alcohol only in moderation.
• High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase risk of hypertension.
I’ll share with you some delicious and easy to cook recipes. I am sure you must like these recipes.
Main course low cholesterol dishes
Pineapple Tofu Stir-Fry
ingredients
• 1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved
• 5 teaspoons rice vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon ketchup
• 2 teaspoons brown sugar
• 7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes (See Tip for Two)
• 1 teaspoon cornstarch
• 3 teaspoons canola oil, divided
• 1 tablespoon minced garlic
• 2 teaspoons minced ginger
• 1 large bell pepper, cut into 1/2-by-2-inch strips
PREPARATION
1. Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.
3. Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.
Nutrition Bonus:Vitamin C, Vitamin A , Calcium, Magnesium.
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| Pineapple Tofu Stir-Fry |
Gnocchi with Tomatoes, Pancetta & Wilted Watercress
INGREDIENTS
• 2 ounces pancetta, chopped
• 3 cloves garlic, minced
• 2 large tomatoes, chopped
• 1/2 teaspoon sugar
• 1/4 teaspoon crushed red pepper
• 2 teaspoons red-wine vinegar
• 1/4 teaspoon salt
• 1 pound gnocchi, (see Shopping Tip)
• 4 ounces watercress, tough stems removed, coarsely chopped (6 cups packed)
• 1/3 cup freshly grated Parmesan cheese
PREPARATION
1. Put a large pan of water on to boil.
2. Cook pancetta in a large nonstick skillet over medium heat, stirring occasionally, until it begins to brown, 4 to 5 minutes. Add garlic and cook, stirring, for 30 seconds. Add tomatoes, sugar and crushed red pepper and cook, stirring, until the tomatoes are almost completely broken down, about 5 minutes. Stir in vinegar and salt. Remove from the heat.
3. Cook gnocchi in the boiling water until they float, 3 to 5 minutes or according to package directions. Place watercress in a colander and drain the gnocchi over the watercress, wilting it slightly. Add the gnocchi and watercress to the sauce in the pan; toss to combine. Serve immediately, with Parmesan.
Nutrition Bonus: Vitamin C, Vitamin A , Calcium & Iron.
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| Gnocchi with Tomatoes, Pancetta & Wilted Watercress |
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