Low Cholesterol Foods

6 low cholesterol foods have been identified through research in response to Governments throughout the western world who are now waking up to the dangers of obesity and raised cholesterol levels.

They are making an effort to push out the word of how we can help ourselves and reduce the increasing burden of medical care.

This was the spur for 3 nutrition experts Dr Laura Corr (consultant cardiologist), Ian Marber (nutrition expert) and Dr Sarah Schenker (nutrition expert) to produce their book: Eat Your Way To Lower Cholesterol.

Their research revealed 6 key low cholesterol foods:

Fibre, Oats, Healthy Oils, Nuts, Soya, Smart Foods

Fruit and nuts

Low Cholesterol Foods That Contain Fibre

Sweet potato
Butternut squash
Sesame seeds
Sunflower seeds
Pumpkin seeds
Beans
Chickpeas

My Recipe For Smoky Bean Stew:

6 oz dried mixed beans soaked overnight or 2 cans of mixed beans
3 onions
2 sweet peppers
3 ripe tomatoes skinned
2 cloves garlic
1 chilli pepper chopped
1 stick of celery
1 teaspoon smoked paprika
3 rashers of plain or smoked bacon
1 teaspoon dried Italian mixed herbs
1 glass of dry white wine or
1/3 pint chicken or vegetable stock mixed with a heaped teaspoon of corn flour
2 tablespoons olive oil

Method: cook the beans as per instructions on packet. Dice the bacon and fry in ½ the oil. Chop all the vegetables and add to the pan 1 onion with 1 garlic clove in a splash of oil then add the tomatoes and chilli pepper. Cook until soft then add the smoked paprika, herbs and wine. Cook until soft then add the stock/corn flour mixture, season with ground black pepper. Simmer for a few minutes.

In a clean pan fry the remaining vegetables in the rest of the oil. When soft add the bean mixture and pour into a casserole dish. Seal with foil and bake in a moderate oven for 45 minutes. Serve with a green salad and home made French dressing.

Oats In Every Day Cooking

Jumbo oats
Oat bran
Porridge Oats

Try making your own muesli by mixing 12 oz jumbo oats and 2 oz each of oat bran, sesame seeds, sunflower seeds, chopped almonds, pumpkin seeds, dried coconut. Cook in a moderate oven for 15 minutes or until lightly browned stirring once or twice.

Oils For Cooking And Dressings

Olive
Rapeseed
Groundnut

Use the oils for cooking and making dressings

Nuts to include in everyday meals

Coconut
Almonds
Pecans
Hazelnuts
Walnuts
Brazil nuts
Pine nuts
Cashew nuts
Pistachios

We always have a variety of nuts in the house for snacking or on breakfast cereal.

Ways To Use Soya

Use cooked soya beans in salads and stews. Try soya meat substitutes such as mince and chicken.  I make a very tasty cottage pie and mousaka which are just as good as when made with meat. They are lighter and less rich.

Cheese made with soya is also a winner; try soya feta cheese in a salad containing couscous, flaked almonds, pomegranate seeds, apple, tomatoes, olives and herbs.

Smart Foods

Flora Pro-activ and Benecol can be drunk on their own as recommended or added to smoothies, yoghurts and desserts. You can also use Stanol spreads for frying or baking.

If you wish to learn more recipes for low cholesterol foods please Contact Us

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