Tips to Lower Cholesterol

Checklist: Your Low-Cholesterol Diet

9 Food Tips to Lower Cholesterol

By Gina Shaw

A low-cholesterol diet is one of the surest ways to improve heart health. In fact, studies show you can slash your bad cholesterol by as much as 10% to 20% by giving your diet a makeover. The secret? Follow a diet rich in healthy fats like vegetable oils and fish. And avoid foods high in saturated fats and trans fats. How do you know which foods keep your cholesterol low? Here are nine tips to help you get started. Make a shopping list of your favorite cholesterol-lowering foods.

___Stock your pantry and your refrigerator with the right foods for a low-cholesterol diet. Buy your favorite canned or dry beans, fresh fruits, whole grains, vegetables, and vegetable juice.

___For a low-cholesterol diet, toss the butter, trans fat margarines, and polyunsaturated oil. Replace them with canola oil, olive oil, or plant sterol spreads.

___Look for products specifically created for low-cholesterol diets, like Minute Maid HeartWise orange juMice and Benecol, Promise, Smart Balance, and Take Control margarines. These foods have been fortified with plant stanols and sterols that help to block the absorption of cholesterol.

___Start your day with oatmeal. Experts agree this is one of the top cholesterol-lowering superfoods.

___Try a cholesterol-free egg substitute instead of whole eggs.

___For a tasty low-cholesterol dish, switch out the cream sauce on your fettuccine for lightly stir-fried vegetables.

___Instead of using butter to keep your pan moist while cooking, use white wine vinegar. It doesn't change the flavor of foods and doesn't add fat -- a key to low-cholesterol cooking!

___Don't lean on butter, sour cream, and other fatty additives for flavoring. Instead, reach for the spices -- either while cooking or at the table. Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin.

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Chicken Strips with Honey Mustard Sauce

Ingredients

4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips 1/4 cup fat-free milk 1/4 cup all-purpose (plain) flour 1/4 teaspoon salt 1/4 teaspoon cracked black pepper 2 tablespoons canola oil
For the dipping sauce 1/2 cup honey 1/4 cup Dijon mustard

Directions

In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper.

In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess.

In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute, turning once on each side until golden brown, about 2 minutes. Remove and place on paper towels to drain.

To make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.

Grilled Chicken Salad with Olives and Oranges

Ingredients

For the dressing
• 1/2 cup red wine vinegar
• 4 garlic cloves, minced
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon finely chopped red onion
• 1 tablespoon finely chopped celery
• Cracked black pepper, to taste
• 4 boneless, skinless chicken breasts, each 4 ounces
• 2 garlic cloves
• 8 cups leaf lettuce, washed and dried
• 16 large ripe (black) olives
• 2 navel oranges, peeled and sliced

Directions

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

Roasted Salmon

Ingredients

2 5-ounce pieces salmon with skin 2 teaspoons extra-virgin olive oil 1 tablespoon chopped chives 1 tablespoon fresh tarragon leaves (optional)

Directions

Preheat over to 425 F. Line a baking sheet with foil. Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. (Check if fish flakes easily with fork after it bakes 10 minutes. Continue baking only if it doesn't.) Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Beef Stroganoff

Ingredients

1/2 cup chopped onion 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed 4 cups uncooked yolkless egg noodles 1/2 can fat-free cream of mushroom soup (undiluted) 1/2 cup of water 1 tablespoon all-purpose (plain) flour 1/2 teaspoon paprika 1/2 cup fat-free sour cream

Directions

In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.

Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.

To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Strawberry Banana Milkshake

Ingredients

6 frozen strawberries, chopped 1 medium banana 1/2 cup soy milk 1 cup fat-free vanilla frozen yogurt 2 fresh strawberries, sliced

Directions

In a blender, combine the frozen strawberries, banana, soy milk and frozen yogurt. Blend until smooth.

Pour into tall, frosty glasses and garnish each with fresh strawberry slices. Serve immediately.

Grilled Pineapple

Ingredients

For the marinade
• 1 tablespoon olive oil
• 1/4 teaspoon ground cloves
• 1 teaspoon ground cinnamon
• 2 tablespoons dark honey
• 1 tablespoon fresh lime juice
• 1 firm yet ripe pineapple
• 1 tablespoon grated lime zest

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).

To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.

Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown "eyes" on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.

Place the pineapple in the bowl with the marinade and stir to coat the pineapple.

Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.

Remove the pineapple from the grill and place on a platter or individual serving plates. sprinkle with the lime zest. Serve hot or warm.

Crispy Potato Skins

Ingredients

2 medium russet potatoes Butter-flavored cooking spray 1 tablespoon minced fresh rosemary 1/8 teaspoon freshly ground black pepper

Directions

Preheat the oven to 375 F.

Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour.

Carefully — potatoes will be very hot — cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use.

Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5 to 10 minutes. Serve immediately.

Fresh Fruit Kebab with Lemon

Ingredients

• 4 ounces low-fat, sugar-free lemon yogurt
• 1 teaspoon fresh lime juice
• 1 teaspoon lime zest
• 4 to 6 pineapple chunks
• 4 to 6 strawberries
• 1 kiwi, peeled and diced
• 1/2 banana, cut into 1/2-inch chunks
• 4 to 6 red grapes
• 4 wooden skewers

Directions

In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.

Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Oh No!!!!!!!!! Red Alert! Red Alert! Help!

Had my health profile done last week and everything was alright except for my lipid profile readings! OMG.... my cholesterol level has exceeded  the borderline! (just a bit though)... but then, still it goes way beyond the borderline!

I have got to do something about this! Never in my life I had such situation!

From now on, I'll be sharing with you recipes which can help lower our cholesterol level. No more happy eating this time around!

Fingers crossed! wish me luck everyone!

Jus Intra

Now, I am taking this health supplement. They say that it is very good. That's why I'd like to give it a try. Will keep you guys posted on the effects.

Apabila Si Kecil Mula Berkuasa

Cakna

Doa

Cara-Cara Mengubati Hati

Stop and Think!

Doa untuk Ibu

Happy Birthday!

Happy birthday my little angel!!!!
Moga jadi anak yang baik, soleh dan semoga sentiasa di dalam lindunganNya. Amin.