Sandwiches

Sandwiches are quite easy to make. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches.

Avoid highly processed deli and sandwich meats. Instead, use lean and skinless chicken or other poultry. Instead of fats or mayonnaise on your sandwiches – which can increase the fat content of you sandwiches considerably – choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa.

Chicken Salad Sandwich

1/2 – cups cooked chicken breast, diced

1/2 – cup celery, diced

1/2 – onion, diced

1/2 – cup salad dressing (or mayonnaise)

1/2 – teaspoon oregano

1/4 – teaspoon salt

1/8 – teaspoon pepper

1 – hard-cooked egg, peeled

1 – tomato, 8 slices

4 – lettuce leaves

Salads

Even if you are not an excellent cook, you can easily create a salad that is enticing. Simply chop up some favorite salad greens (mescalin mix, cucumbers, tomatoes, carrots, zucchini, herbs) and garnish with a few nuts.

You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. You can also create a very low fat salad dressing by combining half an avocado with some herbs and lemon juice. Avoid croutons, bacon bits, whole milk products such as chesses, eggs, and other high-fat foods in your salads. If you do want to add meat to your salad, opt for skinless poultry.

Fruit Salads:

Chopping up some of your favorite fruits, berries, and lemons can make a beautiful and attractive salad that is very low fat. If you are using apples or other fruits that tend to “brown” in your salad, a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy.

Cooking and Cholesterol

If you want to lower your cholesterol, you will want to cook your own meals more often. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Convenience foods, of course, are notorious for offering poor nutrition and plenty of fat, salt, and sugar.

If you want to lower your cholesterol over the next 30 days, avoid all fast-food, convenience, and prepackaged meals.

This isn’t hard to do, even if you are lost in the kitchen. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals – no matter how harried your schedule:

    • If you are very busy and tired at the end of a long day, a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Wrap some veggies in a tortilla, cut more veggies into a salad, and drizzle the salad with olive oil and lemon juice. Use a mashed avocado or salt-free salsa as the “dressing” on your sandwich. Soups and stir-fries are other kitchen friends of busy people who aren’t very handy in the kitchen.

All About Arteries

Arteries are muscular tubes that carry blood flow away from the heart to the tissues and organs of the body ( by contrast, veins are the return path tubes).

The arterial layer that is in direct contect with the flow of blood is the tunica intima, commonly called the intima. This layer is made up of mainly endothelial cells. Just deep to this layer is the tunica media, known as the media. This “middle layer” is made up of smooth muscle cells and elastic tissue. The outermost layer (furthest from the flow of blood) is known as the tunica adventitia or the adventitia. This layer is composed of connective tissue.

Fresh Fruits

Consider all the fresh fruits you may not have tried yet:

    • Apples (there is an almost infinite variety of these, some quite rare. Try the following varieties:
    • Akane, Arlet, Blushing Golden, Braeburn, Centennial Crab, Chieftain, Cortland, Empire, Empress, Fuji, Gala, Honey Crisp, Jonagold, Kandil Sinap, Liberty, Mantet, Mcintosh, Mutsu,
    • Northern Spy, Patricia, Red Astrachan, Red Secor, Russet, Starr, Virginia Gold, Yataka, Yellow Transparent, Wilson Juicy, and the many others available at your grocery store and farmer’s market)
    • Apricots
    • Bananas (try Fruit Bananas, Apple Bananas, Baby Bananas, Baking Bananas, Red bananas, and others)
    • Berries (besides the usual strawberries and raspberries, there are dewberries, boysenberries, loganberries, cloudberries, wineberries, bearberries, bilberries, blueberries, cranberries, huckleberries, lingonberries, barberries, currants, elderberries, gooseberries, nannyberries, sea grapes, crowberries, and others)

Making Healthy Eating Better

One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels, but some fruits and vegetables have been linked to lowering cholesterol in patients.

Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables.

Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat, a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels – not to mention the higher rates of obesity – that North Americans face. To put it simply, those nations that eat more fruits, vegetables, and grains are healthier – and have lower cholesterol levels as a whole.

Selecting your Foods

Enjoy a wide variety of foods regularly, including select cuts of meat, poultry, fish, dry beans, eggs and nuts each week.

You can further keep your blood cholesterol levels low by doing the following:

• Choose chicken and turkey that has the skin removed. You can keep the skin on to seal in the juices so long as you remove the skin before eating.

• When selecting meat, choose leaner cuts, white meat, and cuts that have less white “marbleized” texture. The white “marble” is fat that can increase your cholesterol.

• Select fish such as cod that has less saturated fat than even chicken or other meats.

• Even the leanest cuts of meat, chicken, fish, and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.

• Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.

Adapting to a Cholesterol Friendly Diet

Once your doctor has confirmed that you have high cholesterol, you can take steps to regain your health by following a low cholesterol and low fat diet. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. As an added benefit, this sort of diet will also make you feel generally healthier and more energetic as well.

You will benefit further with a regular exercise schedule and this will raise your “good” HDL levels for a total package of healthy living. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. The effects over all will be immediate.

Following a low cholesterol and low fat diet necessitates that you must do the following:

• Get less than 7% of your day’s total calories from saturated fat. In fact, try to lower your saturated fat intake as far as possible. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat, especially if you have very high cholesterol.