Dietary Cholesterol Improvements

Improving your dietary cholesterol is an excellent first step in lowering your risk of high cholesterol. These six basic tips can get you started on achieving your lower LDL goals.

1. Avoid or eliminate saturated fats from your diet. They raise LDL levels more than any other factor.

2. Rely on mono- and poly-unsaturated fats, such as those found in olive, peanut, and canola oils, cashews, pecans, walnuts, almonds, and avocados.

3. Eat whole-grain foods such as whole-grain breads and cereals, brown rice, bulgur wheat, barley, couscous, and bran. Reduce or eliminate highly processed foods such as white bread, pasta, and flour, sugary baked goods, etc.

4. Think color! Incorporate lots of colorful fruits and vegetables ("five a day") into your diet. Color indicates a high level of antioxidants and other cholesterol-fighting "good guys." And, these vibrant foods will make your dishes look more appetizing. Try red peppers, carrots, cantaloupe, blueberries, apples, sweet potatoes, spinach and other dark green vegetables, apricots. Be a Picasso with your cooking!

5. Eat more plant foods, less animal foods. Plant-based foods have virtually no cholesterol, while animal foods can contribute to higher LDL levels.

6. Concentrate on foods high in pectin, such as apples, cherries, citrus fruit, carrots, bananas, apricots, cabbage, sweet potatoes, and carob (often used as a chocolate substitute). Pectin binds with cholesterol in your digestive system and helps remove it from your bloodstream.

"Super Foods"

In addition, here are some "super foods" to help you lower LDL levels:

broccoli

nuts (walnuts, pecans, almonds, peanuts)

seeds (sunflower seeds, flaxseed)

beans (shoot for at least three servings a week)

soy protein

barley

brussel sprouts

apricots

carrots

collard greens

lentils, peas, other legumes

oat bran

rye cereal

sweet potatoes

prunes (6)

raw onions

garlic

salmon

olive oil

avocados

cabbage

chili peppers

shitaki mushrooms (and all mushrooms)

artichokes

kiwi

spinach

tomatoes

tea

deep-sea, cold water fish such as salmon, haddock, bluefin tuna

oatmeal

all citrus fruits

whole grain breads and cereals

carob

Healthy and flavorful recipes

Kick it up a notch! Watching what you eat doesn't mean disliking what you eat. Just take a look at these easy, mouth-watering recipes that minimizes high cholesterol and maximizes flavor!

 Salmon marinated in orange juice and fresh ginger

 Black bean and corn salad

 The Super-Hero

 LDL-Lowering Layered Salad

 Roasted brussel sprouts with pecans

Salmon marinated in orange juice and fresh ginger

Grate 1/2 teaspoon fresh ginger into orange juice (preferably fresh; definitely no-sugar-added) Grate a little lemon or orange peel to taste, if desired.

Marinate salmon steaks or fillets in orange, enough to cover, for one hour.

Bake at 325 until done or grill.

Black bean and corn salad

Open one can of black beans (or Cuban black beans, if desired).

Add 1/2 cup or one small (4-oz) can of corn.

Add 3 tablespoons of chopped red pepper.

Add 1 tablespoon of finely chopped onion

Mix with 1/4 cup olive oil and 2-3 tablespoons of red wine or balsamic vinegar.

Season with sea salt, pepper, and garlic to taste.

Add variety by tossing in tuna and/or chopped olives.

The Super-Hero

You'll need:

2 slices high-quality whole grain bread

3 oz. canned tuna

1/4 cup finely grated carrot

3-4 slices avocado

dark green lettuce such as Boston lettuce, romaine, arugula, or spinach

Place bread slices on sandwich board or plate. Layer with lettuce, tuna, avocado, and grated carrot. Add second layer of lettuce if desired. Avocado may be sprinkled with lemon juice if desired.

You will not need dressing for this sandwich. The avocado makes it juicy and creamy-smooth!

LDL-Lowering Layered Salad

In a large glass bowl, layer:

Fresh spinach and other desired greens

Garbanzo beans

Avocado slices

Grapefruit slices

fresh sliced onion rings (e.g., not the fried kind)

orange slices (especially blood oranges if available)

handful of grapes

chopped walnuts or pecans

sprinkle top with flaxseed

Fresh herbs, such as chopped parsley

Dress with vinaigrette made of olive oil, red wine vinegar, salt, pepper, garlic, and splash of fresh orange juice.

Roasted brussel sprouts with pecans

Prepare fresh brussel sprouts by cleaning and slicing an "X" in the bottom.

Place on baking sheet, drizzle with salt and olive oil, roast in oven for 25 minutes or until tender.

Chop 1/4 cup pecans. Toast lightly in oven or in pan on stovetop just until you can smell the aroma (about 3-4 minutes). Toss warm brussel sprouts with toasted pecans and a splash of fresh orange juice and serve.