Eat healthy, say no to heart disease, stroke, high blood pressure and other life-threatening diseases by consuming foods rich in low cholesterol.
Though the liver makes most of the cholesterol in the body, dietary cholesterol plays an important role in controlling all the cholesterol levels in the body. The levels include the total cholesterol and the good and bad cholesterol. Good cholesterol, the HDL (high-density lipoproteins), protects the heart by helping to transport excess cholesterol from the arteries back to the liver for breakdown and disposal. On the other hand, the bad LDL (low-density lipoproteins) cholesterol builds up plaque that clogs the arteries and hinders normal blood flow. As such, nutrition experts have suggested that low cholesterol diet be consumed as it will not only reduce the total cholesterol and LDL levels, but will also increase the HDL level at the same time.
High cholesterol increases the risk of other conditions, depending on which blood vessels are narrowed or blocked. These diseases include coronary heart disease, stroke, and peripheral vascular disease. High cholesterol has also been linked to diabetes and high blood pressure. To prevent or manage these conditions, take steps to lower your cholesterol if it is elevated.
The main sources of dietary cholesterol are animal-derived foods rich in cholesterol and saturated fats, such as organ meats, egg yolk, butter and other full-cream dairy products. Trans fats (as those in deep-fried foods) and hydrogenated fats, as those in bakery items, are the other culprits. In a low cholesterol diet, you would replace saturated fats with polyunsaturated and monounsaturated fats such as oils of olive, canola, peanut, flaxseed, sunflower, and so on.
As far as trans fats and hydrogenated fats are concerned, it is advisable to avoid them as much as possible, which means taking away French fries, crispies, cakes, cookies, pastries and ice-creams from the low cholesterol diet menu.
Foods that should make an essential part of a low cholesterol diet must come from the following food groups: Cereals and grains: Whole-wheat bread, unpolished rice, and oats-based cereals are foods that are rich in fibre, which helps sweep away the bad LDL cholesterol from the blood. In a low cholesterol diet it is essential to replace white bread and other refined, polished grains with whole-grain varieties.
Nuts and seeds: Nuts like almonds, peanuts, walnuts and seeds like flaxseeds are rich in antioxidants (such as Vitamin E and selenium) and in good fats, called omega-3 fatty acids, which protect the heart by increasing the HDL level. Nuts and seeds are also a rich source of fibre. The best way to include flaxseeds in a low cholesterol diet is by grinding them and sprinkling over cereals and salads.
Fish: None vegetarians can choose to have a fatty cold-water fish such as salmon or tuna twice a week to get a rich supply of omega-3 fatty acids.
Beans and legumes: Beans, legumes and lentils are rich sources of protein and fibre and are low in fat content. They make an ideal substitute for meats. Soy cheese (tofu) is another good meat substitute in a low cholesterol diet.
Fibre-rich foods: Foods like oats, barley, psyllium, apples, pears, prunes, kidney beans and Brussels sprouts are rich in soluble fibre, which acts like a broom to sweep out the cholesterol from the arteries.
Fruits and vegetables: Fresh fruits and vegetables are loaded with fibre, antioxidants, flavanoids and plant sterols, all of which help lower cholesterol and raise HDL level. Some eight-10 servings of fruits and vegetables should be included in the daily low cholesterol diet.
Garlic, onion: Some people believe garlic regulates liver functioning and dissolve the cholesterol deposits in the arteries. Others swear that including just half a raw onion in the daily low cholesterol diet can lower LDL level and increase HDL level.
Baked salmon
Recipe for three servings
1cup fat-free sour cream
2 teaspoons dried dill
3 tablespoons scallions, finely chopped (optional)
2 tablespoons Dijon mustard
2 tablespoons lemon juice
1 lb salmon fillet with skin, (cut in centre)
½ teaspoon garlic powder
½ teaspoon black pepper
Fat-free cooking spray, as needed
Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended. Preheat oven to 400ยบ F; while waiting, spray baking sheet with nonstick fat-free cooking spray. Place salmon, skin side down on baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce made in step one. Bake salmon until opaque in centre, or about 20 minutes. For best results, do not over bake.
Tuna fish cakes with spinach
Recipe for three servings
This makes an ideal nutrient-dense low cholesterol meal, low in fat, rich in vitamins and minerals, to satisfy any appetite and hunger pangs.
6oz cans of tuna packed in water, drained
1 pound of potatoes, cut into same size chunks
2 egg whites
2 onions (finely diced)
11/2 cups bread crumbs (whole wheat bread)
3 tablespoons extra virgin olive oil
Juice of 1 lime (or lemon)
2 lemons cut into wedges
1teaspoon paprika/chilli powder
2-3 cloves garlic (finely chopped)
2 cups spinach (chopped)
In a bowl, combine breadcrumbs and paprika. Toast for five minutes in dry skillet over medium heat. Set aside. Boil potatoes until tender. Drain and mash. Set aside. In a skillet, cook onions and garlic in one tbsp of olive oil for five minutes over medium heat.
In a bowl, flake the drained tuna, add the onions, potatoes and lime juice. Form mixture into patties 3" in diameter. Mix egg whites with ¼ cup water and beat. Place tuna fish patties in toasted breadcrumbs, then dip each in egg white solution and again in breadcrumbs.
In a large skillet, cook the tuna fish patties (about five minutes per side) over medium heat. At the same time, stir-fry the chopped spinach in the same pan.
Chicken salad
Recipe two servings
1 cup cooked chicken meat (one medium chicken breast)
1celery stalk, sliced and chopped
1 carrot, grated
½cup red onion-chopped
½ Bell pepper
Salad greens
For dressing:
2 tablespoons mayonnaise
1tablespoon vinegar
1teaspoon mustard
1teaspoon celery seed
½ teaspoon salt
½ teaspoon pepper
Chop cooked or grilled chicken into ½-inch pieces and set aside. Mix the dressing ingredients in a small bowl until smooth and creamy. In a large bowl mix the chopped vegetables, chicken and dressing together and refrigerate for about one hour.
Just before serving, wash and dry salad greens, break it up into bite size pieces and lay in the bottom of a small salad bowl. Stir the chicken salad mix again and scoop into the lettuce lined bowl. Serve immediately.
