Thursday, January 3, 2013

FOODS THAT CAN LOWER CHOLESTEROL. BLUE PRAWNS BBQ.

foods that can lower cholesterol.

blue prawns bbq recipe


As with other seafood, prawn/ shrimp is high in calcium, iodine and protein but low in food energy. A shrimp-based meal is also a significant source of cholesterol, (122mg-251 mg per 100gram of shrimp), depending on the method of preparation.

However, shrimp consumption is considered healthy for the circulatory system, because of low levels of saturated fats in shrimps.

This means the high cholesterol content in shrimp actually improves the ratio of LDL to HDL cholesterol and lowers triglycerides.(In humans,triglycerides are a mechanism for storing unused calories, and their high concentration in blood correlates with the consumption of starchy and other high carbohydrate foods).Note: according to one dietician, it is the head that has high cholesterol, not the body.
fresh water blue prawns bbq
I prefer a simple marinade to compliment the already delicious prawn  flavor.
Just blend 2 stalks of already sliced lemon grass. Keep juice and remove residue. Mix lemon grass juice with lime juice and salt.
Marinade prawns for two hours in the fridge.  Next, rub in garlic oil, ready for bbq.cooking varieties copyright images
Foods that can lower cholesterol,
from the Harvard Heart Letter oct’09  link here
white eggplant-cooking varieties copyright
lower cholesterol- may lower heart disease risks
Different foodies that can lower cholesterol levels.
Some foodies contain soluble fiber, which binds to cholesterol in the digestive system. 
The fiber  then drags the cholesterol out of the body... in this way, cholesterol is removed. 
Oats, barley, other whole grains, beans, eggplant and okra (lady's finger) are good examples.
Okra seeds may be roasted and ground to form a caffeine-free substitute for coffee. I dunno how it tastes, never tried :( :) the okra leaves are edible as in beet root and dandelions. May be i should try cook the shoots, as in mix veggies.

Fruits such as apples, grapes, strawberries and citrus are rich in a type of soluble fiber called pectin.

purple eggplant-cooking varieties copyright
Some foodies contain polyunsaturated fats, which can lower LDL, the "bad" cholesterol. Nuts and vegetable oils are some examples.

Nuts- Studies showed that eating 2 ounces of nuts daily— like almonds, walnuts and peanuts—can lower LDL around 5%.

Vegetable oils such as canola, sunflower, safflower instead of using butter or shortening.


Food fortified with sterols and stanols
Sterols and stanols gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine to orange juice and chocolate. 
Getting 2 grams of plant sterols or stanols a day can lower LDL / bad cholesterol by about 10%.
Soy. Eating soybeans and foods made from them can lower LDL.

Fatty fish. Eating fish two or three times a week can lower LDL by delivering omega-3 fats.

Omega 3 examples : link here
-Eskimo people eat daily about 400 g of seafood rich in Omega 3 fatty acids. Heart attack is almost unknown to them.
-Residents of Japanese fish villages eat on average 200 g fish per day and are therefore well protected against coronary-heart diseases.
- People of Siberia consume huge fish amounts daily (sturgeon, starlet), which protect them against coronary artery diseases.
Garlic and onion are irreplaceable foods to help lower LDL cholesterol and they also help raise good cholesterol level as well. (at least half of onion and  2 – 4 garlic cloves per day).
Chocolates- dark/ plain chocolate contains flavonoid, an  antioxidant, which prevents binding and depositing of erythrocytes on artery walls. 

Green tea-Antioxidants "catechins" reduce damage caused by LDL or ‘bad’ cholesterol in the blood. 

60 comments:

  1. Happy New Year!wish you a wonderful year ahead.
    Wonderful post..Nice to know about these healthy food options,thanks so much for sharing.

    ReplyDelete
    Replies
    1. hi suja, thank you for your sweet comments and new year wish. likewise, the same to you and family

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  2. Wow...that's a lot of healthy info...felt gud learning all this stuff..thank you

    ReplyDelete
    Replies
    1. hi niru. thanks for your visit and glad to know you

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  4. Very informative post on how to lower cholesterol. It's interesting to learn something new - like that Eskimos for example.

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    Replies
    1. hi and thanks nash. i am also amazed at the eskimos diet

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  5. Replies
    1. hi swathi, thanks for your sweet comments

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  6. Great post, just in time for my hubby who's got high cholesterol, thanks Wan...(It's interesting that 2 people on the same diet have 2 different levels of cholesterol; his is high, mine is normal)



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    Replies
    1. hi jasna, wiki-answers said "some people are genetically pre-disposed to high cholesterol",your hubby could be like in that situation. thanks for bringing this up.

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  7. Replies
    1. thanks jasna-the very same wish to you and family. all the best for 2013

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  8. This is a very helpful list, especially since my family has a history of high cholesterol.

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    Replies
    1. hi dear, glad that you really find this post useful- wish you and family good health

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  9. Happy New Year..:) Very useful info..Thanks for sharing..

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    Replies
    1. hi reshmi, happy 2013 thanks for liking yhis post

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  10. Wow, what an education! I never knew that prawns are actually good and help in maintaining the HDL to LDL ratio. This sounds amazing! A very happy New Year to you, Wan!

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    Replies
    1. hi purabi naha, how have you been. good to hknow that you are back to home sweet home this year. happy 2013 to you too

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  11. Great infor and knowledge. Ok, I do incorporate some of them into my cooking though prawns are once a while. However, that prawns with lemongrass grilled sounds awesome. Must try the next round.

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    Replies
    1. hi nava, it's the head part of the prawns that is high in cholesterol, not the body- say said one dietician here.

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  13. Happy New Year, Wan! Very informative post, thanks for sharing!

    ReplyDelete
    Replies
    1. hi ambreen, happy 2013 to you, God Bless you

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  14. Happy New Year dear. This is something that I need thanks.

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    Replies
    1. hi archana thanks dear, glad you find this post useful

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  15. Happy new year dear. Nice post and very useful too. Thank you so much for sharing.

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    Replies
    1. thanks zareena, glad you like my post. happy 2013 to you

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  16. Very useful post!!! Thank u for sharing this :)
    Prathima Rao
    Prats Corner

    ReplyDelete
  17. amazing presentation and refreshing to see in this new year for positioning health...

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    Replies
    1. hi nisha, thanks, health will always be a great concern, before we regret not taking care of ourselves.

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  18. Buen post para la salud muy recomendable,abrazos hugs,hugs.

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  19. Happy New Year Wan! How was your new year? I love this informative post, can share with my patients too, haha. So many people have high cholesterol nowadays. I love prawns, and certainly love too much chocolates!

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    Replies
    1. hi dr jehanne. my new year was fine. this year (by end of year) i wanna be good at making bread and pies..ha ha. the pies inspired by you, the bread has been my own ambition since past 3 years.. glad my post is of benefit to your patients

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  20. very useful tips...Its really nice to know all these facts,even I didn't know that chocolate has a such amazing benefit....
    Have a great weekend!!

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    Replies
    1. hi amy, thanks for the sweet comments, now you can eat dark chocolates-happy sunday to you

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  21. lovely post thank you for sharing
    that shrimp looks wonderful :)
    Happy new year to you and family

    ReplyDelete
  22. hi akheela, how are you .happy 2013 to you and family.. and have a great weekend

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  23. UR GREAT,AWESUM,U JUST AMAZING...pics,recipes,info every thing completely great.....Heart ful wishes to u dear..

    ReplyDelete
    Replies
    1. hi maha, how are you... wow, love the way you comment.. thank you. happy sunday

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  24. First time here and amazed to know how simple food do wonders to our body. Very nice informative post. Do visit mine too.

    ReplyDelete
    Replies
    1. hi kitchen queen, thanks for your visit,glad to know you and that you like this post.

      Delete
  25. Hi Wan, wow, I sure love this posting as prawns one of my favourites...besides crabs, lobsters and fish. I love those fresh water prawns too. Used to catch them long ago....large ones with long blue claws.....
    And seafood is good for us compared to red meat.....
    Always learning something here.....encouraging, motivating, sometimes scary, ha ha ha.
    Thank you for these great very educational post....love it.
    Have a nice day.
    Lee.

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  26. hi Lee, ha ha what post could have sounded scary to you :)?

    knowing you, i think you have not missed consuming some very nutritous and medicinal foods and drinks- admire your consistant habit on this...
    just one wish-if only you can acquire the taste of salmon, then you probably be so extra fit like the eskimos :) cos salmon in your area is so fresh, it is such a waste not to eat them...
    i wish we have real fresh ones here-first class medicinal food

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  27. Should try this product Benecol Smart Chews. I had a blood test after using Benecol for two months and my good cholesterol went up and the bad went down. Very happy with the results. Give it a try http://besthealthproduct.net/benecol-smart-chews-caramel-120-count-soft-chews/

    ReplyDelete
  28. Wonderful informative....must follow to stay healthy. Thanks a ton for sharing...:-)


    Helen
    http://myworldmyhome2012.blogspot.in

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