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

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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.

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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.