Painless Low Cholesterol Recipes For Lazy People: 50 Simple Low Cholesterol Cooking Even Your Lazy Ass Can Make

109 Pages·2014·4.32 MB·English

Painless Low Cholesterol
Recipes For Lazy People

50 Simple Low Cholesterol Cooking Even Your Lazy Ass Can Make

By: Philip Pablo
Table of Contents
Publishers Notes
Dedication
What is low cholesterol Diet?
Tips to use low cholesterol Diet
Foods that can lower cholesterol
A. Appetizers
Meal 1-Spinach and bean dip
Meal 2-Sweet and sassy nuts
MEAL 3-Red kidney bean and chili delight
MEAL 4-The multi truffle delight
MEAL 5-Lettuce cups with tofu and minced chicken
MEAL 6-Grilled corn salsa
MEAL 7-Spinach and artichoke dip
MEAL 8-Polenta cracker with roasted pepper salsa
MEAL 9-Sun dried tomato hummus
MEAL 10-Fish taco and chipotle sauce
B. BREAKFAST
MEAL 11-Oats and Strawberries
MEAL 12-Oats and Blueberries
MEAL 13-Wholegrain Muesli and Apple
MEAL 14-Tomato Snow Peas Sandwich
MEAL 15-Crisp Bread and Low Fat Cheese
MEAL 16-Puffed Rice for Breakfast
MEAL 17-Oats Porridge with Fruit
MEAL 18-Egg and Vegetable Frittata
MEAL 19-Garlic Sandwich with Goat Cheese and Herbs
MEAL 20-Fruit salad
C. LUNCH
MEAL 21-Vegetable Stew
MEAL 22-Summer Squash Casserole
MEAL 23-Spicy Lentils ‘N Veggies
MEAL 24-Delightful Cucumber Curry
MEAL 25-Egg White Frittata
MEAL 26-Spicy Soft Tacos with Chipotle Sauce
MEAL 27-Grilled Salmon with Veggies
MEAL 28-The Shrimp Bonanza
MEAL 29-Grilled Chicken with Herbs
MEAL 30-Grilled Beef with Herbs and Tomatoes
D. dinner
MEAL 31-Baked Pompret and Veggies
MEAL 32-Baked Chicken with Almond Sauce and Veggies
MEAL 33-Baked Veggies and Minced Meat
MEAL 34-The Bell Pepper Bonanza
MEAL 35-Baked Tomato Truffle
MEAL 36-Stuffed Chile Delight
MEAL 37-Avocados and Beans
MEAL 38-Crunchy Bread
MEAL 40-Chicken and Legume Sauté
D. DESSERTS
MEAL 41-Light brown fudgiese
MEAL 42-Crispy apple
MEAL 43-Strawberry delight
MEAL 44-Fig cookie
MEAL 45-KHEER
MEAL 46-Dry fruit delight
MEAL 47-Crema catalane
MEAL 48-Minted watermelon ice pops
MEAL 49-Mango lime ice
MEAL 50-Quick banana milk chocolate truffle
Books by Phillip Pablo:
About The Author
P N D
UBLISHERS OTES ISCLAIMER
This publication is intended to provide helpful and informative material. It is not
intended to diagnose, treat, cure, or prevent any health problem or condition, nor
is intended to replace the advice of a physician. No action should be taken solely
on the contents of this book. Always consult your physician or qualified health-
care professional on any matters regarding your health and before adopting any
suggestions in this book or drawing inferences from it.
The author and publisher specifically disclaim all responsibility for any liability,
loss or risk, personal or otherwise, which is incurred as a consequence, directly
or indirectly, from the use or application of any contents of this book.
Any and all product names referenced within this book are the trademarks of
their respective owners. None of these owners have sponsored, authorized,
endorsed, or approved this book.
Always read all information provided by the manufacturers’ product labels
before using their products. The author and publisher are not responsible for
claims made by manufacturers.
Kindle Edition 2014
Manufactured in the United States of America
D
EDICATION
This book is dedicated to my mom, who cooks me delicious dinner every day.
W D ?
HAT IS LOW CHOLESTEROL IET

If you have high blood cholesterol, you are more likely to suffer from heart
attacks, which is currently the number killer in the country. The good news is
there are some steps you can take to bring your cholesterol to a more
controllable level.

Cholesterol is a substance found in the walls of of our cells all over the body. It
is needed to make important hormones. If there are excessive cholesterol in our
body, some of them may be trapped in the artery walls and may block your
blood vessels. When this happens, the blood may not bring sufficient oxygen to
the heart. Over time, you may have chest pain and may lead to heart attack.

Men over 45 and women over 55 are more prone to have this condition. Risky
behaviors like smoking, overeating and less physical activities also lead to
higher risk of heart attacks.

Low cholesterol diet consists of the following:
1. Reduce your intake of saturated fats to below 7 % of your daily calories
2. Maximum 35% of your daily meals are from total fats
3. Eat less than 200 grams of cholesterol daily
4. Exercise at least 30 minutes daily

The low cholesterol diet requires you to eat different foods that are low in
saturated fat, trans fat and cholesterol but still tasty. The summary of the
recommended meals are as follow:
1. Grains-6 or more servings daily
2. Veggies-3 to 5 servings daily
3. Fruits-2 to 4 servings daily
4. Dairy products2 to 3 servings daily
5. Eggs-2 or less weekly
6. Meat-5 ounces or less daily
7. Fats-choose low saturated ones
T D
IPS TO USE LOW CHOLESTEROL IET

Tip #1 - Avoid saturated and trans fats Tip #2-Avoid butter and ghee Tip #3-
Avoid fatty meats
Tip #4-Avoid milk, cream and yogurt Tip #5-Avoid snacks if possible Tip #6-
Avoid palm and coconut oils Tip #7-Eat fruits and vegetables Tip #8-Eat fish
instead
Tip #9-Drink alcohol in small quantity Tip #10-Limit high sodium products