Press - The low cholesterol cookbook & health plan : meal plans and low-fat recipes to improve heart health

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ISBN Print 978-1-62315-282-6 | eBook 978-1-62315-308-3 Contents Introduction M any people agree that maintaining the right amounts of cholesterol can be key to heart health, but if you are unsure what to eat to keep your cholesterol in balance or are even confused about what cholesterol is, you are not alone. Although much maligned, this waxy substance is neededin the right proportionto create hormones and vitamins as well as to help you digest food. And it keeps your cells and nerves healthy and intact. Even when cholesterol collects in your arteries, research now shows that it is there to cover and compensate for damage that can sometimes occur to your artery walls. Problems may arise, however, when too much cholesterol collects in the bloodstream and obstructs passageways that lead to your heart and brain. While nobody would intentionally clog their own arteries, its possible to do just that with the food choices that you make.

Ordering fast food on a time-crunched schedule, grabbing a sweet treat to boost energy, or equating comfort food with only fat-laden meat-and-potatoes meals are behaviors that can raise unhealthful cholesterol levels. If you think that more people die from a broken heart than any other ailment, you are essentially correct. Heart disease is the leading cause of death in North Americans over the age of forty-five, and high cholesterol is one of the known risk factors. One in six adults, or 17 percent of the U.S. population, has high cholesterol. According to the Centers for Disease Control and Prevention (CDC), people with high cholesterol have twice the risk of heart disease as people with normal levels.

While these numbers can be alarming, if you have been told that you need to lower your cholesterolor if youre just trying to eat healthierthis book will help you take a few basic steps to achieve or maintain low cholesterol and keep it at a healthful level for life. It will also answer your questions about this complex and often baffling substance in practical, easy-to-understand terms. Youll feel confident to tackle cholesterol-related health issues head-on, especially once you discover the tempting array of tasty cholesterol-lowering appetizers, side dishes, entres, and desserts. THE 1 + 1 1 EATING PLAN The low-cholesterol diet presented in this book uses a simple addition and subtraction method to help you control your cholesterol numbers. The 1 + 1 1 Eating Plan works like this: Add foods that are low in cholesterol. Subtract foods that are high in cholesterol and that increase bad cholesterol. Subtract foods that are high in cholesterol and that increase bad cholesterol.

The recipes that accompany the 1 + 1 1 Eating Plan include nutritional information to help you plan balanced meals as well as keep track of your cholesterol intake. When you make conscious rather than habitual eating choices, your cholesterol levels will fall. Not only will your blood flow more freely through your arteries, you will also likely feel more healthy, vital, and inclined to be more active. LOOK WHATS INSIDE With more than one hundred easy-to-make recipes, this go-to guide offers a practical eating program thats simple to incorporate into your lifestyle. offers specific guidelines for the 1 + 1 1 Eating Plan, including certain foods whose nutrients raise good cholesterol levels, as well as foods to avoid or reduce in your diet to help lower cholesterol. Lifestyle changes to help lower cholesterol, tips on making smart restaurant choices, dietary considerations if you are taking cholesterol medication, and handy substitutions and alternatives for cooking and baking are covered in youll find a fourteen-day meal plan that you can use as a guide to create your own menus.

The that follow are organized by meal type and offer a variety of easy, cholesterol-lowering recipes that contain nutrients your body needs. Low in cholesterol as well as processed and saturated fats, these recipes have little to no sugar, processed flour, or salt. They feature lean proteins, fiber-rich vegetables, and filling whole grains. They include healthful fish recipes for omega-3s; whole-grain pasta and pasta alternatives for fiber; quick stir-fries loaded with crisp, nutrient-rich vegetables; and comfort-food breakfasts that use sly substitutions to help lower your cholesterol. Plus, most of these truly mouthwatering recipes can be prepared in thirty minutes or less! Whether your goal is to lower your cholesterol or simply maintain overall good health, you can enjoy the benefits of the 1 + 1 1 Eating Plan as part of your personal routine. PART ONEThe
Low-Cholesterol
Diet