COOKING TO LOWER CHOLESTEROL

It’s not hard to whip up recipes that fit with the low saturated fat, low trans fat, low-cholesterol eating plan recommended by scientists to help you manage your blood cholesterol level and reduce your risk of heart disease and stroke. Discover how easy it is to avoid excess saturated fat, trans fat and cholesterol while enjoying mouth-watering dishes.
The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry (skinless), fish or seafood a day for people who need 2,000 calories. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it’s prepared. Here are some ways to reduce the saturated fat in meat:
There are some cooking tips listed below will help you prepare tasty, heart-healthy meals.
-Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.
Buy “choice” or “select” grades rather than “prime.” Select lean or extra lean ground beef.
-Trim all visible fat from meat before cooking.
-Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
-Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade.
-Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top.
-When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
-Eat chicken and turkey rather than duck and goose, which are higher in fat. Choose white meat most often when eating poultry.
-Remove the skin from chicken or turkey, before cooking. If your poultry dries out too much, first try basting with wine, fruit juices or an acceptable oil-based marinade and if that does not help, leave the skin on for cooking but remove before eating.
-Limit processed meats to none or no more than two servings per week. Examples of processed meats include sausage, bologna, salami and hot dogs. Many processed meats — even those with “reduced fat” labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then.
-Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you’re on a cholesterol-lowering diet, eat them only occasionally.






What are Statins?

Statins are a class of medicines that are frequently used to lower blood cholesterol levels. The drugs are able to block the action of a chemical in the liver that is necessary for making cholesterol.
Although cholesterol is necessary for normal cell and body function, very high levels of it can lead to atherosclerosis, a condition where cholesterol-containing plaques build up in arteries and block blood flow.
By reducing blood cholesterol levels, statins lower the risk of chest pain (angina), heart attack, and stroke.
Several types of statins exist such as atorvastatin, cerivastatin, fluvastatin, lovastatin, mevastatin, pitavastatin, pravastatin, rosuvastatin, and simvastatin. Atorvastatin and rosuvastatin are the most potent, while fluvastatin is the least potent. These medicines are sold under several different brand names including Lipitor (an atorvastatin), Pravachol (a pravastatin), Crestor (a rosuvastatin), Zocor (a simvastatin), Lescol (a fluvastatin) and Vytorin (a combination of simvastatin and ezetimibe). Mevastatin is a naturally occurring statin that is found in red yeast rice.






“Eating SATURATED FAT is GOOD”!

That’s the view of one of the UK’s leading cardiologists, who is calling for a radical shift in the current advice to cut down on saturated fat levels in our diets.
Dr Aseem Malhotra said cutting the amount of such fats has “paradoxically increased” the risk of heart disease.
He also argued in the British Medical Journal that saturated fat had been “demonized” for decades as a major cause of cardiovascular disease. He says, however, there is little scientific evidence to suggest such a link, he said, and suggested that an increase in sugar and carbohydrate intake had been overlooked as a cause.
Dr Malhotra, a cardiology specialist registrar at Croydon University Hospital in London, criticized current medical guidance and its “obsession with levels of total cholesterol”, which he said “has led to the over-medication of millions of people with statins”, which reduce cholesterol levels.
Instead, adopting a Mediterranean diet rich in oily fish, olive oil, nuts and fruit and vegetables after a heart attack is almost three times as powerful in reducing death rates as taking a statin, he said.