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 2 tins sardines (in extra virgin olive oil) 1 tbsp olive oil 1 small onion, diced 3 cloves garlic, minced 1 zucchini, chopped 1 eggplant, diced (optional but great for depth) 1 red capsicum, sliced 1 can (400g) crushed tomatoes 1 tbsp tomato paste 1 tsp paprika 1 tsp cumin ½ tsp chilli flakes (optional) Salt & pepper 3–4 eggs Fresh parsley or dill Optional: Salmon chunks, prawns, feta cheese, olives
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates