Take control of your Cholesterol with these easy to follow simple steps

How can I lower my cholesterol?

  • Get down to a healthy weight - being overweight means your heart has to work harder to pump blood around the body.
  • Eat oily fish twice a week.
  • Eat more fruit and vegetables.
  • Eat more wholegrain cereals and breads, plenty of jacket potatoes and rice and pasta.
  • Choose lean meats.
  • Trim fat off meat and skin off chicken.
  • Drain oil from cooked dishes containing minced meat.
  • Choose low-fat dairy products.
  • Choose low-fat spreads made from sunflower or olive oil.
  • Choose less foods from the top shelf of the Food Pyramid.
  • Use low-fat healthy ways of cooking, like grilling or oven-baking, instead of frying.

SuperFoods which help in lowering Cholesterol

I try to use these superfoods as often as I can in my recipes!

You may know what foods to avoid to keep your levels of "bad cholesterol" in check -- no mounds of butter on your bread, or ice cream for dessert every night -- but what are some foods you should be including in your diet to ensure a healthy heart? Here are the top "superfoods" that can lower your cholesterol:
  • Oats

Many studies have found that increasing the dietary intake of oat products -- as well as legumes and other high-fiber foods -- can play a significant role in decreasing "bad cholesterol" (LDL) levels. Soluble fiber seems to help reduce LDL levels by grabbing onto the cholesterol and eliminating it from the body through the digestive system. Some excellent fiber-rich choices besides oatmeal and oat bran include beans, barley, apples and prunes.
The great news is that it doesn't take 10 servings of a fiber-rich food to do your heart good. One USDA study concluded that eating as little as one-half cup of cooked dry beans per day helped lower total cholesterol levels of the study participants.
  • Sterol- and Stanol-fortified Foods
Recent research indicates that sterols and stanols -- natural substances found in many plants, including fruits, vegetables, legumes, nuts and seeds -- can significantly reduce LDL levels by blocking cholesterol absorption and preventing it from getting into the bloodstream.
One study by researchers at the University of California, Davis found that people who included twice-daily servings of sterol-fortified orange juice in their diet experienced, on average, a 9% decrease in LDL levels and an average 12% reduction in C-reactive protein levels, another key indicator of heart disease risk.
Sterols and stanols are naturally found in small amounts in many plants. In addition, a slew of new products fortified with sterols or stanols -- everything from milk to snack bars -- can now be found on grocery shelves.
But the American Heart Association (AHA) warns against consuming too much -- that is, slathering sterol-fortified spreads onto your food, or downing too many glasses of fortified juices -- without cutting back on other sources of fat. Doing so could lead to excess calorie consumption. For people who have a history of heart disease or elevated LDL levels, the AHA recommends talking with a doctor before taking sterol or stanol supplements.
  • Fatty Fish
Wild salmon, sardines and anchovies are all rich sources of omega-3 fatty acids. Considerable research links these "healthy fats" to various health benefits. They not only reduce LDL levels, but they help lower high blood pressure and cut cardiovascular risk. Foods rich in omega-3 fatty acids may also raise levels of "good cholesterol" (HDL), which helps ferry bad cholesterol to the liver, where it can be eliminated from the body.
Given these benefits, it's no wonder that the AHA recommends that healthy adults with no history of heart disease should consume at least two servings of baked or grilled fatty fish each week. As for those who don't eat fish, try soybeans, seeds or nuts. A study in Hypertension: Journal of the American Heart Association reported that omega-3 fatty acids from nuts (such as walnuts) and seeds (such as flaxseed) had as much impact on blood pressure as omega-3 fatty acids from fish. But watch the intake of nuts, which are high in calories. Just a handful a day is enough to provide benefits for the heart.
  • Olive Oil
Research has also shown that it's important to cut down on saturated fat and trans fats. Trans fats are listed in the "nutrition facts" on food labels; they can also be found in the product's list of ingredients, marked as "hydrogenated" or "partially hydrogenated" fats or oils.

Try to replace these unhealthy fats with healthier monounsaturated fats, as found in extra virgin olive oil, as well as canola oil, avocados, peanuts and tree nuts. Doing so can help lower your LDL and raise your HDL levels.

But even "good" fats should be eaten in moderation because all types of fat contain more than twice the calories of proteins or carbohydrates. The AHA recommends choosing fats and oils that contain less than 2 grams of saturated fat per tablespoon.

Easy Fish Pie

Feed an army* with this easy Wholesome Fish Pie


*Feeds an army of upto 8 adults

I’m leaving it up to you to decide what fish or shellfish you want to use. I used smoked cod, haddock and salmon, none of which I poached, but all of which the fishmonger had already skinned.

You can use whatever you like in this recipe, it will make no odds. Scallops, prawns and mussels would all be delicious additions.



Ingredients:
  • 100g butter
  • 150g flour
  • 1 litre milk
  • 1 tbsp Dijon mustard
  • One glass of white wine
  • 1 massive bunch of parsley, roughly chopped
  • 1.5kg spuds, peeled
  • Few knobs of butter
  • 250g cheddar
  • 1.5kg of skinned fish or prepared shellfish
Directions:
Pre-heat an oven to 200 degrees/gas mark six. Melt the butter in a saucepan and add the flour to make a roux. Don’t let it burn, but do cook it over a gentle heat for at least three minutes to cook out the flour. It will look like dough. Gradually whisk in the milk.

Lumps will come and go, but a whisk sorts this out. Add the Dijon mustard, white wine and parsley. Check the seasoning – smoked fish will make it salty, but make sure your bechamel still has good flavour. Add your fish and mix well. The sauce will still be hot, so you’ll be able to mix the fish in very easily.

Chop the spuds into small chunks and put in a large saucepan of cold water. Bring up to the boil and cook until tender. Drain and put back in the pot with a tea-towel on top. This helps them to go light and fluffy when mashed. Add the butter, mash quickly and then mix in the cheese. Season very lightly.

Pour the fish mixture into a large gratin dish and top with a layer of spuds. Bake for about 45 minutes until the top is golden brown, then allow to settle for 10 minutes, and serve with peas on the side.

/NOTE/ This is taken from the great Domini Kemp, a fabulous Irish chef and author, and appeared in the Irish Times on Feb 28th 2009.

Easy Fish Pie

Feed a small army with this easy to make fish pie*

* Army size upto 8 adults


I’m leaving it up to you to decide what fish or shellfish you want to use. I used smoked cod, haddock and salmon, none of which I poached, but all of which the fishmonger had already skinned.

You can use whatever you like in this recipe, it will make no odds. Scallops, prawns and mussels would all be delicious additions.



Ingredients:
  • 100g butter
  • 150g flour
  • 1 litre milk
  • 1 tbsp Dijon mustard
  • One glass of white wine
  • 1 massive bunch of parsley, roughly chopped
  • 1.5kg spuds, peeled
  • Few knobs of butter
  • 250g cheddar
  • 1.5kg of skinned fish or prepared shellfish
Directions:
Pre-heat an oven to 200 degrees/gas mark six. Melt the butter in a saucepan and add the flour to make a roux. Don’t let it burn, but do cook it over a gentle heat for at least three minutes to cook out the flour. It will look like dough. Gradually whisk in the milk.

Lumps will come and go, but a whisk sorts this out. Add the Dijon mustard, white wine and parsley. Check the seasoning – smoked fish will make it salty, but make sure your bechamel still has good flavour. Add your fish and mix well. The sauce will still be hot, so you’ll be able to mix the fish in very easily.

Chop the spuds into small chunks and put in a large saucepan of cold water. Bring up to the boil and cook until tender. Drain and put back in the pot with a tea-towel on top. This helps them to go light and fluffy when mashed. Add the butter, mash quickly and then mix in the cheese. Season very lightly.

Pour the fish mixture into a large gratin dish and top with a layer of spuds. Bake for about 45 minutes until the top is golden brown, then allow to settle for 10 minutes, and serve with peas on the side.