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    Low Cholesterol Recipes: Superfoods and Gluten Free That May Lower Cholesterol
    Low Cholesterol Recipes: Superfoods and Gluten Free That May Lower Cholesterol
    Low Cholesterol Recipes: Superfoods and Gluten Free That May Lower Cholesterol
    Ebook162 pages1 hour

    Low Cholesterol Recipes: Superfoods and Gluten Free That May Lower Cholesterol

    By Tracy Prior

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    About this ebook

    Low Cholesterol Recipes Superfoods and Gluten Free that May Lower Cholesterol This Low Cholesterol Recipes book features low fat meals using both low carb recipes and low calorie recipes through the Super Foods Diet and the Gluten Free Diet. Cholesterol levels go hand in hand (in most cases) with excessive weight gain from eating unhealthy diets full of junk food and from the lack of exercise. By developing healthy eating habits from choosing low cholesterol diet recipes health issues are easy to cure, treat and even prevent. Diet is a habit, and you are either in a good habit or in a bad habit with your diet. If your diet has your cholesterol levels too high, you may wish to try the delicious healthy recipes for dinner and all meals contained within this book from the two very similar diet plans. There are low cholesterol recipes for dinner in the Super Foods Diet section as well as the Gluten Free Diet section.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781631879180
    Low Cholesterol Recipes: Superfoods and Gluten Free That May Lower Cholesterol

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      Book preview

      Low Cholesterol Recipes - Tracy Prior

      Low Cholesterol Recipes

      Superfoods and Gluten Free that May Lower Cholesterol

      Tracy Prior

      Copyright © 2013 Tracy Prior

      All rights reserved.

      Low Cholesterol Recipes Introduction

      The low cholesterol diet has been around for a long time, and really there is no one diet that can stake the claim as the only low cholesterol diet. Many physicians, however, including the American Heart Association, recommend eating a diet that is naturally low in bad cholesterol for the sake of losing weight and to help manage cholesterol levels and to treat conditions caused by high cholesterol levels in the body.

      Here is a quick overview of different cholesterol levels. First, when testing for cholesterol levels there are three readings that constitute the levels - the total cholesterol and the LDL (the unfavorable cholesterol and the HDL (the good cholesterol. A blood test will give number readings for these. For the HDL cholesterol one that is too low is lower than 40 and one that is too high is higher than 60. The LDL cholesterol has five different levels. Very high is above a 190, high is 160-189, borderline high is 130-159, above optimal is 100-129 with optimal being 100 or lower. Total cholesterol has three levels with high being greater than a 240, borderline high being 200-239 and normal is less than 200.

      The main purpose of going on a low cholesterol diet is to lower the levels of blood cholesterol test, especially the LDL. LDL cholesterol is the type that causes plaque to build up in the arteries. The LDL stands for low density lipoprotein. HDL stands for high density lipoprotein. The low density cholesterol tends to stick, where as the high density moves right along. When the LDL is high you stand a risk of too much sticking - and the heart attack and stroke risks go way up.

      The LDL harms the body if left untreated. Untreated the blood will quit carrying it and it will fall and stick to the walls of the arteries and blood vessels. This can cause clots and blockages that can block blood from reaching the brain or the heart, which will cause a stroke or heart attack and can kill a person. This is why it is so important to treat and prevent high cholesterol. The first line of defense in both treatment and prevention is in the diet.

      A low cholesterol diet will encourage the good HDL cholesterol to be at a healthy level. This cholesterol actually scrubs the bad LDL from the artery walls, so you want this to be in the good normal range. Unfortunately, LDL cholesterol is more abundant than HDL and could be even more so if a person does not eat right.

      All cholesterol is vital to the body, it just needs to be there in optimal levels and not too high or too low. The liver naturally creates cholesterol. The issues come in because animals also create it naturally and if we consume these animals (like liver, dairy products, etc.) we will have that added on top of what our body normally manufacturers. If you look at the cholesterol in foods, if you can see the composition amount of the cholesterol, you would want to keep the consumption of it to 300 mg or lower a day. Unfortunately, again, the average American diet consists of much more than the recommended amount. This could be why there are more obese people in the USA and people with high cholesterol issues.

      Consuming too much fat from the diet will cause the cholesterol levels to rise up too. Fat exists in animal products like dairy products, bacon grease, and in parts of what is otherwise lean meats like chicken skin. Consuming too much of these will cause the LDL levels to rise.

      There are different types of fats in foods. Animal fat is called saturated fat. There are also unsaturated fats that are classified as either polyunsaturated or monounsaturated. Both of these are good fats, but monounsaturated fats are the best, beneficial and in fact help to bring cholesterol levels down to normal readings. Monounsaturated fats are in canola oil, olive oil and peanut oil. Polyunsaturated fats, which are okay, are found in corn oil, safflower oil, soybean oil, and sunflower oil. Another polyunsaturated oil, which is very beneficial to the body, to the brain and in helping to strengthen the heart, is omega-3 fatty acid. This is found in most fish and in flax seeds.

      The worst type of fat is trans fat which is a man made substance found in partially hydrogenated or hydrogenated vegetable oils. Trans fat reacts the same as saturated fat in the body and thus raises the LDL cholesterol levels. Trans fat was high in margarines years ago. Now, most margarine brands do not have it, but a few may. It pays to read the labels and find out.

      No matter the reason for high blood cholesterol levels, they need to be reduced immediately. Diet and exercise are sometimes all it takes to lower the bad cholesterol levels. Physicians may give their patients anywhere from six to twelve weeks of good dieting and exercise to naturally lower their cholesterol levels, and if this does not work, they may have to prescribe medications. For many though, diet and exercise do help to reduce the numbers significantly so that prescription medications are not necessary.

      Always read labels on all the foods you purchase especially if it is a prepared food. All labels should have this information: total fat including trans fat, saturated fat (and may list the mono and poly too), calories, carbohydrates, dietary fiber, plus the amount of sodium, sugar, and some of the vitamins and minerals like A, C and calcium and iron. Knowing the numbers will help you to choose the right foods to keep on your low cholesterol diet.

      This book will help with the recipes, which are geared to include the healthiest foods out there. Diet and exercise go hand in hand, and this includes help to lower cholesterol in the body too. Make sure to discuss any new diet with your health care provider first.

      Section 1: Superfoods

      Before we say anything else about superfoods and the recipes that you’ll find in this book, it’s important to mention that superfoods isn’t a term which nutritionists or dieticians use. In fact, there isn’t any single, universally accepted definition of the term, although it is used to market all manner of food products and nutritional supplements. That doesn’t mean, however, that some foods aren’t, for lack of a better term, super in terms of their nutritional value and health benefits.

      Perhaps the most useful definition of superfoods is this: a food which is rich in essential nutrients, phytochemicals and other beneficial compounds, but that is also healthy in the broadest sense. These are fairly low calorie foods which contain no additives or artificial ingredients.

      The best superfoods are also some of the easiest to find at your local market. Foods like pumpkin and other winter squashes, wild salmon, beans and lentils, spinach and

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