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How to Prepare Great Tasting Low Cholesterol Diet Meals
February 7th, 2010 | 
Author: Here’s a quick article to help you prepare great tasting meals.
Posted in 
Tags: Most women in denial about their Heart Disease Risk
Ask any woman what the leading cause of death is amongst women
and you’re bound to hear everything but heart disease. Women the
world over just don’t realize they may be more at risk for having
a heart attack and dying from heart disease than the men in their
lives. The thing is most women don’t seem to believe the reports
about the risk women face when it comes to heart disease. So
here are some facts that every woman should be aware of and take
to heart, no pun intended.
1. Heart disease is the leading cause of death for women in the
United States. In 2006, 315,930 women died from it.
2. Heart disease killed 26% of the women who died in 2006—more
than one in every four.
3. Thirty-six percent of women did not perceive themselves to be
at risk for heart disease in a 2005 survey because heart disease
is often thought to be a “man’s disease”.
4. Heart disease is the leading cause of death for women of most
racial/ethnic groups in the United States, including African
Americans, American Indians or Alaska Natives, Hispanics, and
whites. For Asian American women, heart disease is second only to
cancer.
5. Almost two-thirds of the women who die suddenly of coronary
heart disease have no previous symptoms. I know you’re busy you
have the kids to care for, work, school, etc. but, you need to
step back for a minute and get serious about your improving your
heart health.
I know breast cancer is a major concern for women all over the
world and many women feel they have a higher risk of dying from
breast cancer then heart disease. But the facts tell
a different story – you have a greater risk of dying from heart
disease than breast cancer.
Heart disease covers a wide range of medical conditions ranging
from high cholesterol, congestive heart failure, to heart
fluttering, etc. One of the biggest mistakes you can make
regarding your health is to deny that you may be at risk for a
heart attack. Be proactive and take preemptive steps today to
start improving your health.
Don’t take just the month of February (National Wear Red Day,
and American Heart Month) to improve your heart health and skip
the other eleven months of the year. Take action to improve your
heart health year round in fact the easiest first step you can
take is to improve your diet.
Learn as much as you can about how your diet affects your heart
and cardiovascular health then implement what you have learned
and slowly you will begin to decrease your heart attack risk.
The Low Cholesterol Diet Meat Alternative – Salmon
Despite all of our differences on a wide variety of topics we all agree on one thing and that is we all like to have alternatives for just about everything in our lives. So why shouldn’t we have alternatives when it comes to which foods we eat to help lower our cholesterol. Enough with the chicken already you need a good piece of Salmon to balance out that low cholesterol diet plan.
Salmon is a great alternative to help you bring down your cholesterol level. Several health organizations and many medical doctors recommend eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least two times a week. Salmon are either caught in the wild or grown on a fish farm. Both are good for you but, there have been some concerns about chemical use with farm raised salmon. If that may be an issue for you, check out the source for your Salmon before you purchase it. You would hate to get home only to have to return to the store for a refund later.
The heart benefits from eating Salmon for heart health are many but one of the biggest reasons to eat Salmon is because of its high levels of Omega-3 fatty acids. Omega-3 fatty acids are considered essential fatty acids. They are very important for your health and cannot be manufactured by your body and must be obtained from the foods you eat. Omega-3 fatty acids help improve your heart health by decreasing the ability of your blood platelets to stick together.
Over time this may lead to a blood clot which can block arteries in the heart. Omega-3 fatty acids also help to prevent an irregular heart beat; they help to improve the elasticity of blood vessels and to lower triglyceride levels and blood pressure. When you add in the health benefits and the fact that Salmon taste great when cooked it not hard to see why this particular fish is an excellent Low Cholesterol Diet Alternative to eating red meat.
I often like to prepare my Salmon with a little bit of Olive oil and Lemon Pepper for seasoning in an open pan for a few minutes on each side. Served up with a salad or sliced tomatoes, a little wine and I am a happy camper. Below is a Salmon recipe for you to try out for yourself.
Baked Salmon Dijon
This salmon dish is easy to make and a nice treat for family and friends.
•1 c fat free sour cream
•2 tsp dried dill
•3 Tbsp scallions, finely chopped
•2 Tbsp Dijon mustard
•2 Tbsp lemon juice
•1 ½ lbs salmon fillet with skin, cut in center
•½ tsp garlic powder
•½ tsp black pepper
•As needed, fat free cooking spray
1. Whisk sour cream, dill, onion, mustard and lemon juice in small bowl to blend.
2. Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper. Spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.
Yield: 6 servingsServing size: 1 piece (4 oz)
Each serving provides:
Calories: 196
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 229 mg
Total fiber: less than 1 g
Protein: 27 g
Carbohydrates: 5 g
Adding Salmon to your low cholesterol diet plan is a good way to improve your heart health and lower your heart attack risk. Good luck with your cholesterol reduction efforts and enjoy the recipe I’ve given you.
Here's another cholesterol diet related article you may find interesting:
-
The Basics of a Lower Cholesterol Diet | BrainyTeam: Social Bookmark – A lower cholesterol diet is necessary not only for those at risk of a heart disease, but for practically everyone. This is to prevent the person from being.
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