Pablo - Painless Low Cholesterol Recipes For Lazy People: 50 Simple Low Cholesterol Cooking Even Your Lazy Ass Can Make

Painless Low Cholesterol Recipes For Lazy People 50 Simple Low Cholesterol Cooking Even Your Lazy Ass Can Make By: Philip Pablo

Publishers Notes Disclaimer This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book. Any and all product names referenced within this book are the trademarks of their respective owners.

None of these owners have sponsored, authorized, endorsed, or approved this book. Always read all information provided by the manufacturers product labels before using their products. The author and publisher are not responsible for claims made by manufacturers. Kindle Edition 2014 Manufactured in the United States of America Dedication This book is dedicated to my mom, who cooks me delicious dinner every day. What is low cholesterol Diet? If you have high blood cholesterol, you are more likely to suffer from heart attacks, which is currently the number killer in the country. The good news is there are some steps you can take to bring your cholesterol to a more controllable level.

Cholesterol is a substance found in the walls of of our cells all over the body. It is needed to make important hormones. If there are excessive cholesterol in our body, some of them may be trapped in the artery walls and may block your blood vessels. When this happens, the blood may not bring sufficient oxygen to the heart. Over time, you may have chest pain and may lead to heart attack. Men over 45 and women over 55 are more prone to have this condition.

Risky behaviors like smoking, overeating and less physical activities also lead to higher risk of heart attacks. Low cholesterol diet consists of the following:

1. Reduce your intake of saturated fats to below 7 % of your daily calories
2. Maximum 35% of your daily meals are from total fats
3. Eat less than 200 grams of cholesterol daily
4. Exercise at least 30 minutes daily

The low cholesterol diet requires you to eat different foods that are low in saturated fat, trans fat and cholesterol but still tasty. The summary of the recommended meals are as follow:

1. Grains-6 or more servings daily
2. Veggies-3 to 5 servings daily
3. Fruits-2 to 4 servings daily
4. Dairy products2 to 3 servings daily
5. Eggs-2 or less weekly
6. Meat-5 ounces or less daily
7. Fats-choose low saturated ones

Tips to use low cholesterol Diet Tip #1 - Avoid saturated and trans fats Tip #2- Avoid butter and ghee Tip #3- Avoid fatty meats Tip #4- Avoid milk, cream and yogurt Tip #5- Avoid snacks if possible Tip #6-Avoid palm and coconut oils Tip #7-Eat fruits and vegetables Tip #8-Eat fish instead Tip #9-Drink alcohol in small quantity Tip #10-Limit high sodium products Foods that can lower cholesterol

1. Oats
2. Wholegrain
3. Beans
4. Vegetable Oils
5. Apples, grapes, strawberries, citrus fruits.
6. Nuts
7. Eggplants
8. Soy
9. Fatty Fish
10. Foods fortified with sterols and stanols.
11. Fiber

A. Appetizers Meal 1- Spinach and bean dip Introduction : A mouth watering appetizer can be prepared from spinach and bean. This dip can go well with all type of fritters or starters. Serves : 2-3 person Preparation times : 15 minutes Cooking time: 7 minutes Ingredients : 2 cups of spinach, chopped cup of red kidney beans, soaked overnight 1 teaspoon of garlic paste teaspoon of ginger paste teaspoon of sea salt 2 green chilies 2 tablespoons of olive oil 2 tablespoons of lemon juice Procedure :

1. Take the spinach and beans together and steam for 15 minutes until soft.
2. Heat 2 tablespoons of olive oil and add ginger and garlic paste.
3. Add the chilies and sea salt.

   Add the boiled spinach and beans and then cook for 5 minutes until the contents mix well.

4. Squeeze lemon juice over it and place in individual bowls.

Calorie count: 95 calories per serving. Meal 2- Sweet and sassy nuts Introduction : Cashew nuts coated with spicy and tangy juices will definitely tantalize your taste buds and prepare you for enjoying further meals. Serves: 2-3 persons Preparation time : 10 minutes Cooking time : 3 minutes Ingredients : 1 cup of cashew nuts teaspoon of cayenne pepper powder teaspoon of black pepper powder 1 tablespoon of honey 1 teaspoon of olive oil teaspoon of sea salt Procedure :

1. Heat olive oil in a frying pan, and add cashew nuts.
2. Add cayenne pepper, black pepper, and sea salt.
3. Cook until the nuts are evenly coated with the spices.
4. Pour the honey over the nuts.
5. Remove and allow to dry.

Serve in a nut bowl and see your guests enjoy the sweet and sassy nuts- an awesome appetizer. Calorie count : 120 calories per serving. MEAL 3- Red kidney bean and chili delight Introduction: Red kidney beans can be cooked to a delightful saut garnished with hot chilies and spices. This will be the most sought after starter or dip that one can enjoy before meals.

Serves: 2-3 persons Preparation time : 15 minutes Cooking time : 15 minutes Ingredients : 1 cup of red kidney beans, soaked overnight and boiled cup of onions, chopped 1/3 cup of tomatoes, chopped 1 teaspoon of ginger garlic paste teaspoon of sea salt teaspoon of cayenne pepper powder 1/3 teaspoon of cumin powder 1 tablespoons of olive oil 1 teaspoon of lime juice 1/3 cup of coriander leaves for garnishing teaspoon of coriander powder Procedure:

1. Heat olive oil in a frying pan. Add ginger garlic paste, onions, and tomatoes. Saut well.
2. Add sea salt, cayenne pepper powder, cumin, and coriander powder.
3. Add the boiled red kidney beans. Cook well.
4. Add lemon juice and coriander leaves for ultimate garnishing.

Serve to all your guests. Calorie count : 105 calories per serving. MEAL 4- The multi truffle delight Introduction: A great appetizer with all types of exciting foods available.

Its an awesome combination with tasty veggies stacked to a tantalizing deal. Serves: 2-3 persons Preparation time : 10 minutes Cooking time : 15 minutes Ingredients : 1 cups of grated potatoes 1 cup of grated carrots cup of sweet corn teaspoon of sea salt 2 tablespoons of olive oil teaspoon of dried mango powder 1 teaspoon of black pepper powder Procedure :

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