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A LOW CHOLESTEROL DIET

A low cholesterol diet is important for a healthy and long life, as long as it is high in good cholesterol, HDL, which helps the body to rid itself of the bad cholesterol, LDL. As fat is important for energy, it is even more important to reduce or eliminate bad fats from any foods that we eat, even from what we drink. Too much fat and cholesterol can cause serious health problems, including heart disease.

The following things will lead to better health:

A diet free of saturated fat

A diet low in bad, LDL, cholesterol

A diet high in good, LDL, cholesterol

Limiting salt intake

Increasing fiber intake

Avoiding bad carbohydrates

Eating more complex carbohydrates

Keeping to a healthy body weight

Lowering calorie intake to a sensible amount

Doing plenty of exercise, including aerobics

The most highly recommended low cholesterol diet comes from the American Heart Association, who cannot say enough about the ‘Mediterranean Diet’. This diet is used by many countries, all of whom have the following list of commonalities:

Lots of fruits

Lots of vegetables

Limited whole wheat breads and cereals

Limited potatoes

Lots of legumes (peas, beans, lentils, etc,

Lots of nuts

Lots of seeds

Lots of extra virgin olive oil

Low-fat dairy products

Fish

Chicken

Very little red meat

One or two eggs per month

Moderate red wine amounts

The ‘Mediterranean Diet’ gets the majority of its energy from good fats, but needs to have the calories kept under control. Too much of anything is a bad thing. The diet is very low in saturated fats, and the consumption of olive oil provides healthy monounsaturated fats that keep bad cholesterol at bay, and the overall cholesterol levels low.

Here is an example of a ‘Mediterranean Diet’ that can be incorporated into any personal menu or low cholesterol diet plan:

Breakfast Lunch _________

¾ cup Whole grain cereal 1 cup, lentil soup

½ cup, 1 or 2%, or no-fat milk 1 whole grain roll

1 banana** ½ tbsp., extra virgin olive oil

1 tsp., low-fat olive margarine 1 cup, baby spinach

1 slice, whole wheat toast 1 cup, lettuce (radicchio)

½ tbsp., extra virgin olive oil ¼ cup, mushrooms, sliced

½ oz., sliced almonds 2 radishes, sliced

1 Roma tomato, sliced

½ oz, balsamic vinegar

Dinner Snack_______________________

1 ½ cups, wholegrain pasta ½ cup low-fat organic yogurt

½ cup, tomatoes, diced 1 cup blueberries**

½ cup, broccoli

¼ cup, red peppers, diced

¼ cup, mushrooms, diced

2 tbsp, extra virgin olive oil

1 tbsp, low-fat parmesan, grated

½ cup, white kidney beans

½ oz., balsamic vinegar

2 elephant garlic cloves, crushed

3.5 oz. fish, chicken or low-fat red meat***

1 slice, whole wheat or grain bread

½ cup, red seedless grapes

** Note: these fruits can also be substituted with oranges, strawberries, and apples.**

***Note: red meats should only be eaten once per month, and can be substituted for buffalo, bison, veal, turkey or pork.***

It is easy to avoid bad fats and cholesterol by eating foods that are healthy. Most food packages now have labels that list the nutrient values per serving. These will list the percentages and amounts in other units of cholesterol, bad fats, minerals and vitamins.

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How much cholestrol in Shrimp

Many people are wary of eating shrimp. It is well known that shrimps are high in cholestrol and it is said that the average American eats about 1kg or 2 ½ pounds of shrimp a year! Many Americans have heard that shrimps are high in cholestrol and are worrying that they need to give up one of their favourite foods. They are typing in “How much cholestrol in shrimp” on search engines!

The amount of cholestrol in shrimp is a bit of a worry when we know that our body only needs 20% of its cholestrol requirement from the food that we eat.

So, how much cholestrol in shrimp?

According to dietitian Joanne Larsen there is 150mg of cholestrol per 3 ½ ounces of shrimp. This is only 70% of the cholestrol that is found in one egg yolk. Eggs are also high in cholestrol but medical advice is that we can enjoy an egg about 4 times a week, so I guess that we can enjoy shrimps about 4 times a week too or substitute a serving of shrimps for an egg.

The good news about shrimps

Shrimps are very low in fat and do not contain any saturated fat. Shrimps are also a good source of Omega 3 fatty acids and are a low calorie food. Omega 3 fatty acids increase good cholestrol level in the blood and are good at lowering bad cholestrol level. These benefits may outweigh or cancel out the amount of cholestrol found in the shrimps.

Further good news is that the American Heart Association has given the thumbs up to shrimps. Although shrimp contain more cholestrol than the equivalent weight of chicken or beef they have about a tenth of the saturated fat of beef and, as we said earlier, are a brilliant source of Omega 3 fatty acids.

So, there really is no need to ask how much cholestrol in shrimp.

Cooking shrimp

Of course if you are going to batter your shrimp and deep fry it then it is not going to be very healthy. However, there are plenty of healthy ways to cook shrimp.

  • Barbecue or grill them. You can marinade them or just grill them as they are. They will take about 7-10 minutes.
  • Boil them and make a shrimp cocktail. Use low fat mayo and tomato ketchup seasoned with salt and pepper to make the sauce. Stir in the shrimps, serve on a bed of shredded lettuce, sprinkle with paprika and serve with wholegrain bread and a slice of lemon. Easy, tasty and healthy.
  • Stir fry in a wok on a high heat. Use olive oil which is a monounsaturated oil or just put a little water in the wok. Stir fry with vegetables like peppers, mushrooms, broccoli, bamboo shoots and water chestnuts. Serve with wholemeal noodles or rice. If you want you can season with Chinese spices or a Chinese sauce.

Enjoy shrimp and stop asking how much cholestrol in shrimp. It is not a real concern.

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