February 23, 2021
CHOLESTEROL
Does food really affect cholesterol?
Cholesterol is a waxy, fat-like substance that is naturally made by our liver. It's essential for life and we would not survive without it.
Every cell in our body contains cholesterol. It contributes to the cell membrane structure and also produces vitamin D and our other hormones.
The body constantly regulates how much cholesterol is in the blood.
It does this by controlling production. If we eat cholesterol-rich food the body will make less to compensate. The same goes for if we are not eating cholesterol-rich foods the body will make more.
Because of the body's ability to regulate and control blood cholesterol levels food will have very little effect in raising cholesterol for most people.
In some people due to their genetics, high cholesterol foods will raise blood cholesterol levels. To compensate for this the body will produce a high amount of HDL which shuttles the excess cholesterol back to the liver, reducing the risk of heart disease.
Studies have shown that cholesterol-rich foods such as eggs have no effect on heart disease. In fact, the health benefits of eating eggs have been shown to reduce heart disease.
Most high cholesterol foods are also the most nutritionally dense. Foods such as grass-fed beef, eggs, fat-free dairy products, shellfish, sardines, and liver.
High cholesterol can be lowered by simple lifestyle changes such as;
- Weight reduction and exercise
- Eating soluble fibre like; beans, legumes, whole grains, apples, and citrus
- Increase your vegetable intake
- Increase your unsaturated fats such as; avocados, olives, fatty fish, and nuts.
- Avoiding trans fats and sugars
- Drink green tea
- Follow a Mediterranean diet
Ingredients ( 12 muffins) 2 tbsp psyllium husk powder 6 large eggs 1 cup milk (full-cream or reduced-fat) 2 cups mashed navy beans (cooked & drained) 1 cup spinach , finely chopped 1 cup diced cooked ham 1 cup cheddar cheese , grated Salt & pepper to taste Optional: garlic powder, onion powder, paprika, or herbs Instructions Step 1 Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray. Step 2 In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes. Step 3 Add the eggs and whisk until smooth. Step 4 Fold in the mashed navy beans, spinach, ham, and cheddar cheese. Step 5 Season well with salt, pepper, and any optional spices. Step 6 Divide the mixture evenly between muffin cups. Step 7 Bake for 40 minutes , or until set in the centre and lightly golden on top. Step 8 Cool for 5 minutes before removing from the tray. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value (per muffin approx): Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g
Nautilus Gravitron Workout
In this bulletin we discuss Mitophagy. . .