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
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Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
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