Mediterranean Diet, Low-Fat & Low-Cholesterol Cookbook 100+ Heart Healthy Recipes by Milly WhiteThe Mediterranean Diet, Low-Fat & Low-Cholesterol Cookbook features over 100 Heart Healthy Recipes that makes eating for lower cholesterol so easy and very delicious.
If you are worried that adjusting your diet to support your cholesterol-lowering goals will be difficult or leave you feeling unsatisfied or deprived, think again. There are tempting and delicious recipes for Breakfast, Lunch and Dinner along with mouth-watering Desserts and scrumptious Bakes & Cakes. Whether you are cooking for one or two or more, there are recipes to suit all family sizes, plus useful tips on how to cook ahead and fill your freezer with a selection of heart-healthy meals. There are plenty of vegetarian choices too.
The book also includes simple to understand information about:
cholesterol and the different types of cholesterol
fat and cholesterol
eating for lower cholesterol
the heart-healthy Mediterranean Diet
Cholesterol-busting Super Foods
You will find flavourful, cholesterol-lowering, healthy make-over recipes of:
American Classics including Cinnamon Apple Pie Pancakes, Quick Eggs Benedict, BBQ Chicken Sliders with Fruity Slaw and Hearty Mac n Cheese
Traditional British Pub-Food including London Particular Soup, Shepherds Pie and Fish, Chips & Mushy Peas with Tartare Sauce
Mediterranean Dishes including Baked Falafels Pittas with Tzatziki, Bellissima Beef Lasagne, Risotto Primavera and Lamb & Flageolet Bean Ragout
World Flavours such a Bircher Muesli, One-Pot Pilaf and Fragrant Chickpea, Pumpkin & Coconut Stew
Delicious Desserts and Cakes including Strawberry & Rhubarb Vanilla Crumble, Ginger, Lemon & Blueberry Swirl Cheesecake and Mini Cinnamon Doughnuts.
several different two-week Menu Plans to help you get started
advice on useful kitchen kit for healthy cooking
heart-healthy store cupboard essentials and
stocking your fridge & freezer
Can the Mediterranean Diet Lower Your Cholesterol?
This diet emphasizes the consumption of lean meats, healthy fats, red wine, whole grains, and plenty of fresh fruits and vegetables. Early studies revealed that individuals living in countries around the Mediterranean Sea had a lower incidence of cardiovascular disease in comparison with other populations outside of this region. Key characteristics of the Mediterranean diet include:. Healthy participants, individuals with high lipid levels, or individuals with other medical conditions participated in these studies, lasting from anywhere between 4 weeks and 4 years. Most of these studies have focused on certain aspects of the Mediterranean diet, such as the consumption of fruits and veggies, using high amounts of virgin olive oil up to one liter per week , or eating nuts up to 30 grams a day, or two handfuls. From these studies, it can be concluded that, for the most part, the Mediterranean diet can modestly lower lipid levels.
Health & Nutrition : Mediterranean Diet for High Blood Pressure
The traditional Mediterranean diet is based on typical eating habits from the early 's in some Mediterranean areas, including parts of Greece and Southern Italy. During that time, the rates of coronary heart disease were among the lowest in the world and the life expectancy rates were among the highest. These trends were attributed to the eating habits in the regions. The focus on the Mediterranean diet is on plant-based foods. The diet is rich in fruits, vegetables, legumes, fish, nuts and olive oil. This type of diet is proven to help reduce "bad" cholesterol levels and reduce the risk of cardiovascular events like stroke and heart attack. Below you will find information about the key components of the Mediterranean diet, how much you should eat serving goals and ways to incorporate the foods into the overall diet.