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Cholesterol Support
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Good recipes

Hi there

I need some ideas on nutrition as I have been diagnosed with early signs of heart disease and high cholesterol.

I have already stopped eating red meat

And less white meat. But need ideas and tips.

Many thanks


13 Replies

Get a Mediterranean Diet cookbook such as something like this:


Avoid all sugar and simple carbohydrates. This means honey, agave and all alternative sweeteners.

This means avoid:

- white rice, white bread, white pasta, white pizza dough, white potatoes

- fruit juice, soft drinks (including diet drinks), limit alcohol to 3-4 drinks per week, ideally red wine;

- eliminate cookies, cakes, muffins and all other desserts;

- eliminate fried foods;

- do not eat packaged foods they do not have fiber which is essential for your health;

- do not use packaged salad dressings, ketchup or bbq sauces;(they all contain sugar);

- use only extra virgin olive and lemon juice as your salad dressing;

- eat a whole foods, plant-based diet; limit animal protein to every other day and to just 3 oz per serving;

- walk for one hour every day;

- focus you diet on legumes (peas, lentils, chick peas, beans);

- eat one of these EVERY DAY:

- arugula, spinach, kale, broccoli;

- eat nuts and seeds daily (limit quantity)

- eat blueberries and blackberries daily (frozen is fine)

Watch this video:

Good luck;

P.S. - I have done all of these things for over 2 years and do not take any medications. I had triple bypass 2.5 years ago. Male aged 56. Look up my posts.


sos007, I agree with 95% and applaud you for taking such good care of yourself!

I do too.


What are the test results for your heart problems and high cholesterol?

did you doctor or GP do a risk analysis?

How is you general health.?

Sorry for three questions, I am afraid you need to find answers to these three questions.

Now days, people are looking at Mediterranean diet, Nordic diet and Japanese centurion diet. There was a course in Freelearn.

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What strange times these are, when we think highly refined oils that only started to exist about a century ago are key to our health because they lower cholesterol, whereas meat that was part of everyone's diet until recent history is thought bad for us.

If we recognise that diabetes is an extreme of hastening ageing, we realise that controlling insulin levels is the key.

Some people have success with a vegan diet as was broadcast on BBC Breakfast again this morning, but there are so many potential pitfalls to be avoided as the dietitian highlighted.

The ICS-NHS Diabetes Prevention Programme is much less restrictive, yet extremely healthy.


Being vegan and healthy is not hard at all. The news-heads just like stirring up controversy. Highly refined oils are not good either. Studies show that even extra-virgin cold-pressed olive oil has bad effects, so if you consume it, keep it very limited.


Too much of anything is bad by definition. That acknowledged, the PREDIMED study established that having olive oil or nuts as part of a Mediterranean approach was 30% better than a low-fat diet for heart health.


Oh, I'm a big fan of nuts, seeds, and oily fruit such as avocados. Most if not all whole plant-based foods have some oil bound within them. I don't eat or advocate a low-oil diet, merely a no-highly-processed-foods diet. Just as fructose, bound within whole unprocessed fruit, is great for you, so is oil bound up inside unprocessed plant foods. I wouldn't eat processed oil any more than I would eat processed sugar. (Processed = removed from its binding to fiber and highly concentrated.)


Hopefully, a response will eventually come to all these replies that members have provided to a question that was posted on 3 forums.


Have you had a Vit D blood test? Did you get the printout of your lab result with the reference range? What were they?


I have this pinned up in the kitchen

1. Olives and Olive oil (high in calories)

Swap extra-virgin olive oil for all your other oils and fats when cooking

Use the oil in salad dressings, sauces

Sprinkle chopped olives on salads or add them to soups,

2. Beans, legumes, lentils

Canned beans contain about half as much folate as cooked dry beans

3. Whole grains

Whole grains, Have at least two servings per day.

Porridge for breakfast,

100 percent whole-grain bread at lunch,

Brown rice at dinner.

4. High-fibre fruit

Prunes, apples, and pears, can boost HDL levels and lower LDL levels.

Slice them up and stir them into cereal or oatmeal,

throw them into your blender and create a smoothie

Mid-afternoon snack or after dinner.

6. Flax and Chia

Ground flaxseeds, chia and flaxseed oil contain omega-3 fatty acids. They’re one of the better plant-based sources of this heart-healthy fat.

Adding chia seeds to your diet may help increase HDL levels, lower LDL levels, and decrease blood pressure.

sprinkled into your morning cereal, oatmeal, salads, dips, or yogurt,

add to baking

Add oil to salad dressings or smoothies.

7. Nuts (high in fibre and calories)

Brazil nuts, almonds, pistachios, peanuts etc.

Contain plant sterols which block the absorption of cholesterol

Eat an ounce or two for a snack or incorporate them into meals.

Green beans with almonds

9. Avocado (high in folate, a healthy monounsaturated fat.)

Boosts HDL, lowers LDL, filled with fiber, which naturally helps keep cholesterol in check.

Add slices of avocado to salads, soups, chilli’s, or sandwiches.


Avocado and vinegar

10. Soy

Steamed, unsalted edamame.

Edamame Spread is a healty dip option for a party or gathering.


11. Red wine (at last something good)

1 glass per day raises HDL

However, red wine shouldn’t be consumed if you also have high triglycerides.

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You're suggesting grains for breakfast, lunch and dinner? 🤔

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no only 2 portions per day, I just have this stuck up in the kitchen to help keep me in line!! It is the things I like - you may notice the absence of fish which I don't like. After my diagnosis I realised I wasn't 25 anymore but I found advice so negative - don't eat this, that, goodies etc no more partying I felt miserable and I feel my list is quite positive


Hello! You are already on your way, but there are other things you can do. Do NOT consume vegetable oils, as safflower,corn, canola, etc. Limit your consumption of 100% virgin FIRST COLD PRESSED olive oil to a minimum. You can eat grass fed beef or buffalo/bison, and also you can use grass fed BEEF TALLOW. AND IF YOU ARE SEDENTARY MUST EXERCISE, THE BEST THING TO DO , REGARDLESS OF AGE, is to walk 30 minutes a day 365 days a year! that is going to help you a lot! Good eats!

Juan Alfredo (Tino) Perez


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