Recipes: Foods For Lowering Cholesterol

Here are a few recipes to get you started toward a healthier you. Do not wait "until tomorrow" to get going, you need to start now. The more time you put this off, the more risk you have for heart disease and stroke.

I highly recommend this complete selection of recipes to help fix your cholesterol: Heart & Cholesterol Friendly Foods & Recipes

So here we go (remember....start now!)

Chicken And Salsa Wrap

• 8 (10 inch) burrito-size flour tortillas
• 1 cup tomato, chopped
• 1/2 cup black beans, rinsed and drained
• 3 tablespoons canned green chilies, diced
• 1/3 cup green onion, chopped
• 1 tablespoon cilantro, fresh and chopped
• 1 tablespoon vegetable oil
• 1 lb skinless chicken breast, thinly sliced
• 1/3 cup green chili salsa, your favorite

Combine tomatoes, chilies, green onions and cilantro, set aside. Cook chicken in a skillet for two minutes in 1 tablespoon oil over medium high heat. Add green salsa and continue to cook until the chicken is cooked through. Add tomato mixture to the skillet and heat for 2 minutes, until heated through, stirring occasionally. Place 1/2 cup filling on each tortilla; roll up. To serve, cut each wrap in half with a slight diagonal cut.

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Cashew Chicken

• 1 lb skinless chicken breast, cut into cubes
• 2 teaspoons chicken bouillon granules or 2 chicken bouillon cubes
• 1 1/4 cups boiling water
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 teaspoons golden brown sugar
• 1/2 teaspoon ground ginger
• 2 tablespoons vegetable oil
• 8 ounces fresh mushrooms, sliced
• 1/2 cup scallion, sliced
• 1 green bell pepper, sliced
• 8 ounces sliced water chestnuts, drained
• 1/2 cup cashews
• hot cooked rice

In a small saucepan, dissolve bouillon in water. Combine soy sauce, cornstarch, sugar and ginger. Stir the mixture into bouillon. In large skillet, brown chicken in vegetable oil, stirring constantly. Add bouillon mixture. Cook and stir until slightly thickened. Add remaining ingredients, except cashews and rice. Simmer, uncovered, stirring occasionally 5 to 8 minutes or until chicken is done. Remove from heat. Add 1/4 cup cashews. Serve over hot cooked rice. Garnish with remaining cashews.

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Sauteed Cabbage With Pork

• 1 lb pork
• 1 head cabbage
• 1 onion
• 1 cup shredded carrot
• 1 (14 ounce) can Italian-style diced tomatoes
• 1 cup tomato juice
• 2 bay leaves

Cut cabbage into bite pieces. Place into sauteing pan, add 1 can of italian dices tomatos with juice and start sauteing. Cut pork into bite size pieces, brown them. Add pork to the cabbage. Brown onions (cut in half-rings). Add carrots and cook them till almost done. Add onions and carrots to the cabbage. If it looks like its going to burn - add more tomato juice. Sautee for an hour on the low fire. You can add dry chicken, beef or vegetable boulion for seasoning. Or just salt & pepper. 15 min before dish is ready add 2 bay leaves. Serve it by itself or with garlic mashed potatoes.

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Creamier One-Pot Pasta

• 4 large garlic cloves, peeled
• 1 (7 ounce) jar sun-dried tomatoes packed in oil, undrained
• 3 (14 1/2 ounce) cans chicken broth (5 1/4 cups)
• 1 lb uncooked penne pasta
• 1 head broccoli (2 cups small florets)
• 2 medium carrots, peeled
• 4 ounces reduced-fat cream cheese (Neufchà tel)
• 1/4 teaspoon salt
• 1/2 teaspoon fresh coarse ground black pepper
• 1/4 cup grated fresh parmesan cheese
• snipped fresh basil (optional)

Thinly slice garlic. Place garlic and 1 tbsp oil from sun-dried tomatoes into (8-qt.) stockpot. Cook garlic over medium heat 2-3 minutes or until garlic is golden brown, stirring occasionally. Remove from heat; add broth. Return to burner; increase heat to high. Cover and bring to a boil. Stir in pasta; cover and simmer vigorously 8-10 minutes or until pasta is almost cooked but still firm, stirring occasionally. Meanwhile, cut broccoli into small florets; place into bowl. Cut carrots in half lengthwise; thinly slice crosswise on a bias. Drain sun-dried tomatoes; pat dry with a paper towel. Slice tomatoes into thin strips. Add carrots and tomatoes to batter bowl. Cut cream cheese into cubes. Add vegetables, cream cheese, salt and black pepper to stockpot. Stir until cream cheese is melted and fully incorporated. Reduce heat to medium; cover and cook an additional 2-4 minutes or until vegetables are tender. If desired, top with grated fresh Parmesan cheese and snipped fresh basil. Serve immediately. For an interesting flavor twist, omit salt, black pepper, parmesan cheese, and basil. Add 1 tbsp Moroccan Rub or Greek Rub. For a heartier version of this recipe, add grilled turkey, Italian sausage, or sliced grilled chicken breast to the pasta. If desired, 2 cups halved cherry tomatoes can be substituted for the sun-dried tomatoes.

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Apple-Cranberry Crisp

• 5 cups thinly sliced peeled apples
• 1 cup fresh cranberries
• 2 tablespoons granulated sugar
• 1/2 teaspoon apple pie spice or ground cinnamon
• 1/2 cup quick-cooking rolled oats
• 3 tablespoons packed brown sugar
• 2 tablespoons all-purpose flour
• 1/2 teaspoon apple pie spice or ground cinnamon
• 2 tablespoons butter

Preheat oven to 375 degrees F. In a 2-quart baking dish, combine apples and cranberries. In a small bowl, stir together granulated sugar and 1/2 teaspoon apple pie spice. Sprinkle over fruit mixture in baking dish; toss to coat.

In a small bowl, combine oats, brown sugar, flour, and 1/2 teaspoon apple pie spice. Using a pastry blender, cut in butter until crumbly. Sprinkle oat mixture evenly over apple mixture.

Bake for 30 to 35 minutes or until apples are tender. Serve warm.

Foods For Lowering Cholesterol - 8 Ingredients To A Healthier You

So, you have been to the doctor's office and they have diagnosed you have potentially life-threatening high cholesterol levels. You had no idea it was that bad. For that matter you really did not know that much about cholesterol. Your doctor told you a change of diet was needed, and needed to include foods for lowering cholesterol. I am going to give you the heads up here including a bit of background on cholesterol, and foods that will help combat high cholesterol levels - especially the bad cholesterol.

Cholesterol is a waxy, fat-like substance made in the liver. We also intake cholesterol through foods we eat, specifically animal products. It is found in the blood and all cells in your body. Too much of the bad cholesterol in the blood can lead to blockage of the blood vessels and block blood flow to important tissues and organs. These blockages can increase the risk of heart disease and stroke.

Even though we seem to hear about cholesterol in a bad light, cholesterol is needed by our bodies for building cell walls, tissues, hormones, Vitamin D, and bile acid. Lipoproteins transport cholesterol and fats to and from the cells. The two major lipoproteins are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The bad cholesterol is LDL. These are the foods that are high in saturated and trans fat such as butter, lard, fatty beef, pork, cakes, fried foods, coconut oil and palm oil.

Essentially we must lower the LDL in our diets and increase the HDL in our diets. There are certain foods for lowering cholesterol that better balance the LDL and HDL cholesterol. While there are many good foods out there, below are 8 top foods (groups) to consider.

1. Whole Grains and Oats - As a soluble fiber, foods in this category might help transport cholesterol out of the blood stream. Foods include oatmeal, barley, oatbran, and brown rice.
2. Fruits - They also includes soluable fiber. Best choices fresh fruits include grapes, apples, oranges, prunes, apricots, grapefruit, pears, blackberries and blueberries.
3. Fish and Fish Oil - They contain omega-3 polyunsaturated fatty acids, which help the blood to be more 'slippery' and less likely to clot. Your diet should include salmon, tuna, mackeral, shrimp, and cod. Get a fish oil supplement. I would recommend taking before eating your main fish entree.
4. Plant Sterols or Stanols - These are foods that contain powerful substances naturally found in plants that have the ability to block cholesterol absorbtion. These include margerine, yogurt, corn, wheatgerm, soybean oil, and orange juice.
5. Garlic - While a benefit in sheilding your body from disease, more recently there has been a focus on how it can help to lower the blood clotting properties of blood, thus reducing cholesterol. You can eat it raw or cooked.
6. Certain Nuts and Seeds - Like fish, certain nuts and seeds contain the omega-3 fatty acids. Walnuts, almonds, Macadamia nuts, hazelnuts, pumpkin seeds, and pecans are all good choice foods in lowering cholesterol. Peanuts are not considered a 'nut', as they are a legume. Nuts and seeds have a higher caloric value, so monitor your intake.
   
7. Olive Oil, Olives and Avocados- These foods include monounsaturated fats and helps raise the good cholesteraol (HDL) and lower the bad cholesterol (LDL). You can even steep the olive leaves in hot water for a healthy beverage or use them in cooking.
8. Vegetables - While some vegetables have already been included in other areas above, it is imperative to stress the importance of a diet that includes many fresh vegetables. The list is endless in the choices you have. Unlike your fats, most of the vegetables do not have a limit on how much you can eat.

Cinnamon and Soy Products - You probably have heard that both cinnamon and soy products are also good foods. There has been research done on how cinnamon and soy products help reduce the bad cholesterol levels and should be part of your healthy diet. Lately however, reports have found that neither has much of a value in lowers LDL's. On their own, they are valuable in a good diet plan, so have been included.

As you can see, taking care of ourselves by maintaining a low cholesterol diet can greatly reduce our chances for heart disease and stroke. You will find that there are more foods for lowering cholesteral than what have been listed here, but you now have somewhere to start.

There are many drugs out there that the medical fields recommend to lower cholesterol, some quite expensive. However, you can help lower your cholesterol levels, and balance out the LDL and HDL cholesterol naturally. Foods for lowering cholesterol is a good place to start and as far as your health in general goes, is a better way to live. 30 Days To Lower Cholesterol will give you more details on how to lead a healthier, cholesterol worry-free life. More information is also available on Heart Friendly Foods and Recipes.