Low Cholesterol

Topics about Low Cholesterol

7 KEY STEPS FOR A HEALTHY HEART
How to lower your blood cholesterol? The latest medical research around the world points to these 7 keys steps in lowering cholesterol and blood pressure and Preventing fatal heart disease. Reduce fats 1. Reduce your intake of all fats. Only 30 per cent of your total kilojoules (calorie) intake should come from fats, with saturated fats contributing no more than 10 per cent and unsaturated fats (poly- and monounsaturated) contributing the remaining 20 percent. Reduce weight 2. Reduce your body weight, if you are overweight Reduce cholesterol 3. Reduce cholesterol intake from foods to under 300 milligrams a day. This means limiting cholesterol-rich foods such as brains, liver, kidney, egg yolks, prawns, fish roe and squid. Increase fibre intake 4. Increase your fibre intake. Water-soluble fibre, such as pectins and gums can speed the removal 6f cholesterol from the body. Pay attention to oats, oat bran, barley, barley bran, rice, rice bran, dried beans, lentils, fruit and vegetables. Reduce salt 5. Reduce your salt intake. Do not sprinkle salt on food or in cooking, and switch to salt reduced or no-added-salt products when next shopping. Reduce alcohol 6. Drink less alcohol. No more than two standard drinks a day is advisable. Exercise more 7. Try to maintain a moderate level of exercise on a regular basis.

ALMOND FRUIT BREAD
Ingredients: 3 egg whites 1 teaspoon almond essence 1/2 cup (110 g) caster sugar 1 cup (125 g) plain flour, sifted 60 g slivered almonds 125 g glace cherries, chopped 60 g glace pineapple, chopped 60 g glace apricots, chopped 60 g glace ginger, chopped

APPLE AND HERB DRESSING
Ingredients: 1 cup (250 ml) unsweetened apple juice 3 tablespoons apple cider vinegar 1 clove garlic, crushed 1 tablespoon finely chopped chives 2 tablespoons finely chopped fresh parsley Freshly ground black pepper

APRICOT ALMOND DELIGHT
Ingredients: 250 g dried apricots 1 tablespoon gelatine, dissolved in 4 tablespoons hot water 1 cup (250 ml) evaporated skim milk 3 tablespoons caster sugar 1 teaspoon almond essence 1 tablespoon finely chopped toasted almonds

ATHENIAN LAMB KEBABS
Ingredients: 750 g lean lamb, cubed and trimmed of fat 12 bay leaves 1 large onion, cut into eighths 12 cherry tomatoes 1 green capsicum, cubed MARINADE 1 tablespoon olive oil 3 tablespoons lemon juice 1 teaspoon finely chopped fresh rosemary 3 tablespoons finely chopped fresh parsley Fresh ground black pepper Dash Tabasco sauce

BANANA AND PINEAPPLE MUFFINS
Makes 12 1 � cups (165 g) whole meal self raising flour 1 teaspoon baking powder 1 teaspoon mixed spice 4 tablespoons brown, sugar 1 cup (45 g) oat bran 1 small banana, mashed 150 g canned crushed pineapple, drained 3 egg whites, lightly beaten 2 tablespoons polyunsaturated oil � cup (125 mL) pineapple juice

BEEF SALAD STROGANOFF
1 tablespoon polyunsaturated margarine (salt reduced) 200 g button mushrooms, sliced 1 tablespoon lemon juice 500 g lean roast beef, cut into strips 6 shallots, finely chopped 2 tablespoons Chopped fresh coriander 1 cup (250 g) low fat unflavoured yoghurt Freshly ground black pepper

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