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Home > Low Cholesterol Foods - 5 Heart Healthy Foods!
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Low Cholesterol Foods - 5 Heart Healthy Foods!
by Marie Nolan
One of the best ways to either lower your cholesterol levels, or stop them getting too high in the first place is to make sure that low cholesterol foods are an important part of your daily diet.
Your own body produces cholesterol, it is a fatty substance also known as a lipid. It is made in the liver and can be over-produced by the unhealthy fatty foods that we eat. Cholesterol is actually vital for our bodies to perform, however, too much cholesterol is very bad for us and is a common cause of heart attacks and can increase the risk of strokes.
So what are the top 5 low cholesterol foods that you should be eating to maintain healthy cholesterol levels?
Whole Grains
Foods that are high in soluble fibre can help to lower cholesterol and they are also low in fat. These are foods like oats, barley, pulses and some fruits.
Are You "Nuts"?
Nuts and seeds are a double-edged sword, if roasted in oils and covered in salt or even chocolate they are not good for you. But plain nuts and seeds are great. A good way of using these is to throw a handful into your soups, stews, pasta sauces and salads. They give great texture and are a wonderful way to get your children used to eating low cholesterol foods.
Fruit and Vegetables
No one needs to be convinced of the healthy, low fat low cholesterol properties of fruit and vegetables. It's just important not to make the mistake of mixing them with dessert sauces and salad dressings that can be unwittingly added to them, negating all the goodness and actually putting them on the list of high cholesterol meals.
Go Fish!
Don't be put off by 'fatty' fish. The fat in these types of fish is good fat. Salmon, tuna, trout, herring, sardines and mackerel are all fatty but they are great, as is most fish in general.
Meat is OK
If you like meat then that's ok too. Low fat meat is fine. Did you know that pork without any fat on it is as low in cholesterol as cottage cheese?
Make sure when you do eat meat that you have plenty of unbuttered, sauce free vegetables with it.
Here's a Thought
It is important to remember that how you prepare your low cholesterol foods is very important. Deep frying and adding rich fatty sauces is a no-no as you will just be adding the cholesterol back in.
Lowering Cholesterol Naturally
About the Author
Eating right is one way to lower your cholesterol readings without drugs. But did you know there are other ways for lowering cholesterol naturally?
You might also want to check out blood cholesterol levels and find out what the readings really mean!
How to Prepare a Healthy Cranberry Sauce Recipe
http://www.nutritionalchoice.net Holistic Nutrition Consultant, Karen Roth, MS, NC shares a healthy recipe for cranberry sauce.
When planning a Thanksgiving dinner, many cooks focus on the turkey and stuffing, perhaps the vegetable and potatoes. But when it comes to the cranberry sauce they default to the simplicity of opening a can. What the cook may not realize is that preparing a unique and delicious cranberry relish can make the cook the talk of the dinner table.
This year, why not treat your dinner guests to a fresher, more scrumptious and healthy version of that same of cranberry sauce? After all, this is the peak of cranberry season!
No Bake Cranberry Relish is easy and quick to prepare, and gives you a fun new way to serve cranberries. Its crunchy and fresh tangy taste will no doubt have everyone talking!
Cranberry Relish Ingredients:
12 oz fresh or frozen Cranberries
1 medium ORGANIC apple, chopped
1 ORGANIC medium pear, chopped
Half cup RAW honey
1 TBS horseradish
Directions:
Chop cranberries very fine. A food processor may be used
Chop the apple and pear into ½ inch cubes
Combine all ingredients and mix well
Serve
Recipe taken from The Worlds Healthiest Foods
Since pear and apples are heavily sprayed with pesticides, make sure and buy organic!
When choosing horseradish, choose pure horseradish made with only salt and/or vinegar as opposed to the commercial brands that contain harmful high fructose corn syrup. I like Golds brand found at Whole Foods.
Benefits:
Since this is a raw recipe, there is no damage to nutrients from heat or processing.
Cranberries:
Everyone knows that cranberries help prevent urinary tract infection, but they can also prevent kidney stone formation and they also promote gastrointestinal and heart health. Cranberries are also low in calories, ½ cup is on 23 calories, and they contain 5 times the antioxidants of broccoli. The phytonutrients found specifically in the cranberry can protect against macular degeneration and breast cancer. According to a study published in Cancer Letter, cranberry phytonutrients can cause cancer cells to kill themselves off and shut down their ability to multiply. And, if that isnt enough to make you thrilled to be enjoying cranberries this Thanksgiving, youll be happy to know that drinking the juice, or eating the whole berry, benefits the heart because research has shown that the cranberry lowers LDL cholesterol while increasing the more beneficial HDL cholesterol.
Pear:
Packed full of antioxidants that prevent damage to cells, pears promote heart health.
Additionally, pears protect the oxidation of LDL cholesterol and lowers cholesterol. Pears are also a good source of fiber and they promote digestive health, which may come in handy after a big Thanksgiving meal! Oh, and pears are low in calories; one pear is 98 calories.
Apple:
Apples are also hearth healthy and contain two types of fiber; the insoluble fiber binds to LDL cholesterol and moves it out of the body while the soluble fiber lowers the production of LDL by the liver. Apples also contain potent antioxidants such as Quercetin and Vitamin C. These prevent free-radical damage that promotes heart disease.
Oh, and the two fibers in apples relieve constipation, which can also follow a really big Thanksgiving meal!
Raw Honey:
Loaded with amylases, enzymes that help us digest carbohydrates. Raw honey doesnt upset blood sugar levels like table sugar does.
Horseradish:
When horseradish is cut it releases a strong chemical called allylisothiocyanate, which protects against foodborne illness. It protects against Listeria, E. Coli, and Staphylococcus aureus. Horseradish is also a cholagogue, an agent that increases bile thereby promoting a healthy gallbladder and improving digestion. Increasing bile production also helps us digest fats and oils.
So, as you can see, by serving No Bake Cranberry Relish you are giving your Thanksgiving guests a holiday gift the gift of health!
Thanks for George Mateljan, author of The Worlds Healthiest Foods, for this wonderful recipe!
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