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 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |
Ingredients 1 lb. boneless skinless chicken breast, cut into bite-sized cubes 1 tablespoon olive oil or avocado oil, divided ½ medium yellow onion, diced 1 medium red bell pepper, diced 2 garlic cloves, minced 1 (15-ounce) fire-roasted diced tomatoes 1 (14-ounce) can full-fat coconut milk 1 (15-ounce) can chickpeas, drained and rinsed 1 (12-ounce) bag frozen cauliflower florets 2 tablespoons curry powder ½ teaspoon ground turmeric ¼ teaspoon dried ginger (or 1 teaspoon fresh peeled ginger, grated or finely minced) ½ teaspoon fine salt Pinch of black pepper 2 large handfuls fresh baby spinach (about 3 ounces) Optional For Serving: Chopped fresh cilantro, steamed rice, and lime wedges Instructions Step 1 Place a large skillet over medium-high heat. Add 2 teaspoons of oil and swirl to coat. Add the chicken and cook, 5-6 minutes, until almost cooked through, stirring occasionally. Step 2 Remove the chicken to a clean plate and set aside. Step 3 To the pan, add the remaining 1 teaspoon of oil to the skillet and swirl to coat. Add the onions and peppers and cook for 5 minutes or until the onions start to soften, stirring occasionally. Add the garlic and continue cooking for 1 minute or until fragrant. Step 4 Add the cooked chicken back to the pan along with the tomatoes (and their juice), coconut milk, drained chickpeas, frozen cauliflower, curry powder, turmeric, ginger, salt, and pepper. Stir to combine. Bring just to a boil. Reduce the heat, cover, and simmer for 10 minutes, stirring once or twice. Step 5 Remove the lid from the skillet and add the spinach. Stir and allow the spinach to wilt, 2-3 minutes, then serve over steamed rice with chopped cilantro and lime wedges. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 375cal | Protein: 26g | Fat: 17g | Carbohydrates: 29g |
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