MEAT & POTATOES MAN LOWERS CHOLESTEROL! CELEBRATE WORLD HEART DAY!

WE WERE ABLE TO LOWER MY HUSBAND’S TOTAL CHOLESTEROL BY 20 POINTS OVER THE PAST YEAR AND HE IS A MEAT AND POTATO MAN! Yes, we ate more fish (grilled and cooked with a variety of spices), less chuck roast (20gm fat/serving) changed to tender chuck (3gm fat/serving), more beans and lentils added to ground beef dishes and using 96% lean beef (like meatballs, meatloaf, tacos, chili), haven’t seen a hot dog, bologna, salami, bacon or sausage – but like turkey sausage!  Milk products are all low fat and fresh fruits and vegetables are always “half the plate”! Whole grains are staples. A stick of butter lasts for months.  Sweet treats are not in the house unless we’re having company but I still try for something as healthy as possible.  I don’t use artificial or “lite” products but use just a little of the real thing – seems to work!  I don’t like the idea of cholesterol lowering medicines so give this a shot!  AND DON’T FORGET TO EXERCISE DAILY! 

JUST AN ASIDE:  My Mom had a cholesterol level over 300 for much of her adult life, yet when she was developing dementia and they checked her arteries for plaque, the doctors said “she has the arteries of a 16 year old!”  Not to make light of cholesterol but your gene pool, diet, environment and life style have a strong influence on developing heart disease!  Mom died at the age of 88 and four days of old age!

MEATLOAF, MEATBALL, HAMBURGER PATTY RECIPE:

1 pound 96% lean ground beef
1 (15oz) can organic lentil beans
1 cup cooked quinoa (1/2 cup dry cooked according to directions)
1 pkt (1.25oz) Onion Recipe Soup & Dip Mix

In large bowl combine ingredients. Refrigerate about an hour to allow quinoa to absorb some of the liquid. Then shape into loaf, balls or patties. Cook loaf in 350 degree oven for about 40-45 minutes. Cook balls in 350 degree oven about 20 minutes. Grill patties about 10 minutes a side.

*Sometimes I add worcestershire sauce and/or ketchup for a little different flavor.

FOR TACOS BROWN 96% LEAN GROUND BEEF WITH A CAN OF LENTILS AND ADD YOU FAVORITE TACO SEASONING – NO ONE WILL KNOW THE LENTILS ARE THERE!

 

Choose

Once in a While

Avoid

Meat, poultry, fish, and shellfish—up to 6 ounces/day
  • Lean meats without visible fat
  • Poultry with skin removed
  • All fish
  • Shellfish
  • Fatty meats
  • Duck
  • Liver
  • Sausage
  • Bacon
  • Processed meats
Dairy products—two or more servings/day; three or four servings for pregnant or breastfeeding women
  • Skim and 1% milk
  • Low-fat yogurt
  • Low-fat cheese
  • Low-fat cottage cheese
  • 2%-fat dairy products
  • Part-skim cheese
  • Imitation hard cheese
  • Lite cheese
  • Whole milk
  • Cream
  • Half-and-half
  • Whipped cream
  • Whole-milk dairy products
Eggs
  • Egg whites
  • Cholesterol-free egg substitutes
  • Egg yolks—three or four/week
Fats and oils—5-8 teaspoons/day
  • Olive oil for cooking
  • Canola oil for baking
  • Spreads that are trans-fat free
  • Most nuts
  • Seeds
  • Avocados
  • Olives
  • Peanut oil
  • Trans fat
  • Saturated fat
  • Lard
  • Bacon fat
  • Coconut
  • Palm and palm kernel oil
Breads, cereals, pasta, rice, dried peas, and whole beans—six or more servings/day
  • High-fiber grains—3 grams of fiber or more/serving, including:
  • Cereals
  • Breads
  • Pastas
  • Crackers
  • Rice
  • Starches
  • Commercial baked goods, including:
  • Waffles
  • Muffins
  • Quick breads
  • Pancakes
  • Danish
  • Croissants
  • Doughnuts
  • Products made with saturated/trans fat oils
Fruits and vegetables—five or more servings/day
  • Low-sodium fruits and vegetables:
  • Fresh
  • Frozen
  • Dried
  • Canned
  • Canned fruit in heavy syrup
  • Coconut
  • Creamed vegetables
  • Vegetables with sauces
Sweets and treats—limit to one or fewer servings/day
  • Sorbet
  • Ices
  • Low-fat yogurt
  • Hard candy
  • Gummy candy
  • Gingersnaps
  • Plain popcorn
  • Pretzels
  • 100% fruit juice
  • Tea
  • Coffee
  • Homemade cakes, cookies, and pies
  • Ice milk
  • Pudding
  • Commercial granola bars
  • Ice cream
  • Chocolate
  • Commercial chips and snacks
  • Store-bought desserts
  • Candy
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