lower cholesterol by eating right

Hosted by Marsha Dunbar
Group active since Tue, Jul 05, 2011

High cholesterol is no longer a health concern for overweight people. It is a concern for older adults, young adults and even people that are thin. Eating the right foods and watching your diet can help reduce your cholesterol.

Marsha Dunbar
Nov 8, 2013

Holiday eating tips

It's that time of year when family and friends gather together - usually around the dinner table. I find it hard to avoid the goodies at this time of year. How about you? Do you indulge in foods that we know are bad for us? Or are you able to make chlosterol friendly choices?

Straws Kitchen
Jun 12, 2013

Have any of you tried "Carbquick" ???

I am a diabetic and have been looking for low carb way to fix foods...was wanting to know if any of you have tried this and what was your opinion.

Carbquik (Low-Carb, All-Purpose Baking Mix)

Carbquik is an excellent tasting, low-carb baking mix.
With only 2 net carbs per serving and no sugar, sugar-alcohols, or trans-fats, it meets the guidelines for all popular low-carb diets, and is also lower in sodium and calories.
At the same time, it is high in "good" nutrients such as fiber and protein. And since it's made from wheat instead of soy, Carbquik makes great tasting, low-carb meals that everyone will love.
Carbquick can be used in many recipes, such as biscuits, muffins, pancakes, waffles, pizza crust, and dumplings, as well as many cake and sweet dough recipes.

Carbquik is made with Carbalose, which behaves like wheat flour, because unlike similar products, it is made mostly from wheat, yet it lacks most non-fiber carbohydrates.
Carbalose is made through a unique process and contains enzyme-modified wheat, as well as plant fiber, wheat protein and some unique conditioners, enzymes and emulsifiers.
Carbalose does not contain any soy protein, sugar-alcohols, dairy, animal-originated, trans-fatty, or saturated fat products.

Unlike many "low-carb" products, Carbquik was submitted in both dry and baked form, to two independent food labs:
Microbac Laboratories and Silliker Laboratories.
The results are reflected on the nutrition label.
• 3 lb box makes 90 biscuits, just add water!
• 90% less carbs than Bisquick
• 2g net carbs per biscuit
• Sugar-Free
• 8g Fiber
• 4g Protein
• 9 Recipes on the Box

Serving Size 1 biscuit (1 oz dry mix)
• Servings Per Container 30
• Calories 60
• Calories from Fat 30
• Total Fat 3.5g
• Saturated Fat 1g
• Cholesterol 0mg
• Sodium 130mg
• Total Carbohydrate 10g*
• Dietary Fiber 8g*
• Sugars 0g
• Sugar Alcohols 0g*
• Protein 4g
*Net carbs as listed by the manufacturer on the package = 2g per serving.

Carbalose flour (enzyme enriched wheat, vital wheat gluten, wheat fiber, high-protein patent wheat flour, vegetable fiber, canola oil, salt, dextrose, emulsifiers, enzymes, ascorbic acid, sucralose, calcium propionate), palm and palm-kernal oil, buttermilk powder, baking powder, egg white powder, lecithin, salt, natural flavors.

Straws Kitchen
Mar 5, 2013

Wheat Germ and Flax Seed

I put Wheat Germ in tons of recipes (also Flaxseed). For one thing I am allergic to walnuts and I think it gives kind of a walnut flavor to some dishes (it also enhances the flavor of walnuts if you are using them).
I add it to my, homemade breads, pancake/waffles, muffins, hot cereals...even yogurts and smoothies. Use wheat germ in baking to enhance the flavor and nutritional value of foods.
It's good added to casseroles, crumbs for you mixture frying fish.
NOTE(s)I have learned about Wheat Germ, a bit of why I use it:
Wheat germ is packed with vitamins and minerals such as B vitamins, vitamin E, iron, magnesium, phosphorus and zinc.
Wheat germ is also a source of fiber.
Different varieties of wheat germ may have added ingredients. Some are fortified with additional vitamin E and folic acid, while others contain added sweeteners.
FLAX SEED: I added this to my diet when they told me I had dibetes.
It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax leaves grains in the dust.
Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.

Marsha Dunbar
Mar 5, 2013

Travelling and staying healthy?

I have always found while travelling it is hard to keep on your cholesterol lowering diet. Normally I am only gone for a week or two so I attempt to keep some healthy eating and not go all out on the junk food. But still it is hard not to stop at the occasional fast food spot or enjoy a ice cream cone. I attempt to eat a healthy breakfast at the hotels that offer buffets. They usually have oatmeal on hand and lots of fresh fruit. I do on occasion break down and have the powdered scrambled eggs.
The last couple of months I have spent out of the country living with my daughter. The food in the country I am staying in is not particularly healthy or heart friendly. I did not realize how much they relied on frying foods, or that eggs was a key element in many of their dishes and of course beef and lamb are served everywhere. The restaurants are not big on serving vegetables and fruits so that limits me - plus I have not been comfortable eating their produce here.
I am going to be returning home soon. I will return to my low cholesterol diet and hope that the time away did not set me back in my attempt to keep my cholesterol down.

Marsha Dunbar
Dec 31, 2012

A New Year and a new start to lowering our chlosterol.

Happy last day of 2012! I hope your Holiday season was a happy and healthy one. I think we can all agree it can be hard to eat healthy during this time. I know I had a difficult time avoiding those foods that nyormally are not in my daily diet.

But with a new year on the horizon we all have the opportunity to start fresh! 2013 will give us a clean start to eat healthier. My goal is to eat as fresh as possible, with my veggies and fruits. Moderation is also a priority since I do need some fats and sugars.in my diet.

I wish you all a Happy 2013 and a lower cholesterol number!

Marsha Dunbar
Jul 29, 2012

How are we all doing with our cholesterol levels?

HI everyone- I hope you are having a good summer, eating healthy, enjoying lots of sun and fun and getting some exericise as well. Getting out and walking everyday or making a trip to a local park or beach and doing 15-30 minutes worth of exercise is good for our overall health not to mention helping to lower our cholesterol.

I have added drinking a healthy fruit smoothie to my diet everyday- You can use low fat or fat free plain or vanilla yogurt and then add in fresh fruit- strawberries, blueberries, raspberries. peaches and bananas are all good choices. You can do a combination of any of those are use them alone. If you want you can add some additional vitamins and fiber by adding a chopped up carrot into the smoothie- LOL yes a carrot- it is sweet and adds another layer of flavor. Next add some honey to the blender and maybe even some peanut butter. You can mix it up and make your own concoctions. You can add ice as well to make it nice and cold- maybe even a little vanilla. I know someone that adds leftover oatmeal to their smoothie :-)
The fruit smoothie is a good way to start the day or add a nice cool treat during the day.

Marsha Dunbar
Jun 27, 2012

Healthy eating in Summer-

HI All- it has been awhile since I was able to come post in here. My daughter recently wsa married and her husband is serving our country. They recently relocated out of the country for 3 years. We were busy for awhile preparing, boxing, enjoying, vacationing and now she has departed and I am dealing with an empty nest.

SO here it is summer- one of the easiest times to eat cholesterol healthy. Fresh fruits and veggies are available everywhere. It is time to get out and plant a garden, go to the local markets and buy local produce, check out your local store for healthy fruits and veggies.

Salads/veggies should be a mainstay of our diets. They are loaded in healthy nutrients and are very low in calories and fat. We can eat till our heart is healthy. Just remember to use fat free dressings or better yet make your own. It is easy to take some olive oil, vinegar and seasonings and shake shake shake. You can make a creamy dressing by using fat free yogurt and mix in herbs to flavor it the way you like- and you can also control the sugar and salt content.
If you are getting tired of salads then break out the grill and grill some veggies- almost all veggies can be grilled- they take on a toasty rich flavor- zuchinni, sweet potatoes, corn, cauliflower, carrots- you can wrap them in foil packs or lay them directly on the grill.
Take advantage of all the garden goodies to get your veggie fix for the day- 3-4 servings is a good place to aim for.
Now to fruits- always healthy and good for us. You can eat them without doing much of anything other rinsing them thoroughly before eating them.
Or you can make a fruit salad- try differnt combinations- you can top the fruit with a little yogurt and honey mix to add something extra.
Grilling fruit is also a great way to enjoy your fruit- pineapple, peaches, bananas, apples- try them all.

Summer is a great time to get out and enjoy the sun but remember to eat healthy- avoid the fatty foods- opt for grilled chicken or fish- pile your plate with the salads and fresh veggies and remember fruit for dessert instead of ice cream.

Happy Summer!!!

Denita Arnold
Jan 17, 2012

Healthy for one?

Hi, I just joined the group. My dr. told me yesterday that my cholesterol level is way up there. I'll probably have to take meds. I hate diets, and don't like to cook as much because I live alone. I could use some suggestions. Thanks