You can lower your cholesterol

Greetings from Singapore! I will be back home in a day or two. I am enjoying seafood and so are Alyona and the kids. In fact, fish always gets me thinking about cholesterol and how it is a food that can actually help to lower cholesterol. In case you do not eat fish there are other foods that cleanse the arteries. In fact, by consuming foods that are low in cholesterol, your body has more of a chance to remain ‘heart-attack’ free!

Fish (Omega 3) – Diets high in omega-3 can lower the risk of heart disease and reduce blood pressure, as well as reduce the risk of blood clots. Not only do fish high in omega-3 reduce the risk of heart disease, they also are very important for the development of good eyesight and nervous system function, and can even fight off some forms of cancer.

Nuts – Nuts also contain omega-3 fatty acids that can help eliminate the risk of heart disease. Nuts, such as walnuts and almonds can help lower cholesterol.

Lean Red Meat – Pieces of meat with all of their fat intact, are cholesterol high foods, but take away the fat, and you now have healthy, low cholesterol meals. Lean meat does not raise cholesterol levels, is low in saturated fat, and is a great source of vitamin B12, zinc, iron, and protein.

Reduced-Fat Dairy Products – Foods, such as whole milk, cheese, and eggs contain large amounts of cholesterol. However, there is no need to cut dairy out of your diet. Simply look for reduced-fat or cholesterol free foods. For example, rather than drinking whole milk, opt for skim milk or 2% milk, instead. Eat fat-free or low-fat yogurt with fresh fruits. Choose reduced-fat cheeses, made with skim milk.

Fruits and Vegetables – Fruits, such as apples oranges, and apricots and vegetables, like cabbage and sweet potatoes are not only cholesterol free foods, they are also high in soluble fibre and pectin. Both of these things have been proven to help lower cholesterol levels.

Oats and Grains – A soluble fibre present in oats and grains is crucial in lowering cholesterol. Doctors recommend two to four cups of oat or barley cereal each day to gain the cholesterol-lowering effect of this fibre.

What good is all this if you cannot make something out of them? So here are some recipes that make good use of these foods!


Fish in Foil
Fruity Salad
Oats Pancake with Maple Syrup

Till I write again,
Sanjeev Kapoor.

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