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    Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook 100+ Heart Healthy Recipes: Health, Nutrition & Dieting Recipes Collection, #1
    Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook 100+ Heart Healthy Recipes: Health, Nutrition & Dieting Recipes Collection, #1
    Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook 100+ Heart Healthy Recipes: Health, Nutrition & Dieting Recipes Collection, #1
    Ebook357 pages2 hours

    Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook 100+ Heart Healthy Recipes: Health, Nutrition & Dieting Recipes Collection, #1

    By Milly White

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    About this ebook

    The Easy Low-Fat & Low-Cholesterol Mediterranean Diet Cookbook features:
    * Over 100 Easy Heart Healthy Recipes 
    * Full Meal Plans for Weight Loss Diets or Weight Maintenance Health Eating 
    * Everyday Recipes for One or Two 
    * Satisfying Recipes for Family Meals, Kids & Entertaining 
    * Options and Recipes for Vegetarian Cooking 
    * Recipes that use healthy, natural, wholesome, delicious foods. 
    This Recipe Book makes eating and cooking for lower cholesterol so easy and very delicious, whether you are a beginner or more experienced cook. The book also provides clarity and simple to understand information about:

    * Cholesterol and the Different Types Of Cholesterol 
    * Fat and Cholesterol 
    * Eating for Lower Cholesterol
    * The Heart-Healthy Mediterranean Diet  Demystified 
    * Cholesterol Busting & Cholesterol Free Super Foods.
    If you are worried that adjusting your diet to support your cholesterol-lowering goals will be difficult or leave you feeling unsatisfied or deprived, think again. There are tempting and delicious good food recipes for Breakfast, Lunch and Dinner along with mouth-watering Desserts and scrumptious Bakes & Cakes. You will find flavourful, cholesterol-lowering, healthy make-over recipes of:

    * Mediterranean Diet Meals including Baked Falafels Pittas with Tzatziki, Bellissima Beef Lasagne and Risotto Primavera 
    * American Classics including Cinnamon Apple Pie Pancakes, Quick Eggs Benedict, BBQ Chicken Sliders with Fruity Slaw and 'Hearty' Mac 'n' Cheese 
    * Traditional British Pub-Food including London Particular Soup, Shepherds Pie and 'Fish, Chips & Mushy Peas' with Tartare Sauce 
    * World Flavours such as Spicy Seed & Carrot Flatbreads, One-Pot Pilaf and Fragrant Chickpea, Pumpkin & Coconut Stew 
    * Slow Cooker & CrockPot Specials such as Boston Baked Beans, Chile Blanco and Lamb & Flageolet Bean Ragout 
    * Delicious Desserts and Baking including Strawberry & Rhubarb Vanilla Crumble, Ginger, Lemon & Blueberry Swirl Cheesecake and Mini Cinnamon Doughnuts. 
    Resources include:

    * several different two-week Menu Plans to help you get started 
    * advice on useful kitchen kit for healthy cooking 
    * heart-healthy store cupboard essentials 
    * stocking your fridge & freezer 
    * useful tips on how to cook ahead.
    This is a practical, informative and helpful companion will work hand in hand with your plans to bring down your cholesterol.

    LanguageEnglish
    PublisherViva eBooks
    Release dateFeb 13, 2015
    ISBN9781507012635
    Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook 100+ Heart Healthy Recipes: Health, Nutrition & Dieting Recipes Collection, #1

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      Book preview

      Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook 100+ Heart Healthy Recipes - Milly White

      Inside Front Flap

      Cover Photograph: Chile Blanco

      This book features:

      Over 100 Easy Heart Healthy Recipes

      Full Meal Plans for Weight Loss Diets or Weight Maintenance Health Eating

      Everyday Recipes for One or Two

      Satisfying Recipes for Family Meals, Kids & Entertaining

      Options and Recipes for Vegetarian Cooking

      Recipes that use healthy, natural, wholesome, delicious foods

      This Recipe Book makes eating and cooking for lower cholesterol so easy and very delicious, whether you are a beginner or more experienced cook. The book also provides simple to understand information about:

      Clarity on Cholesterol And The Different Types Of Cholesterol

      Fat And Cholesterol

      Eating For Lower Cholesterol

      The Heart-Healthy Mediterranean Diet Demystified

      Cholesterol Busting & Cholesterol Free Super Foods

      You will find flavourful, cholesterol-lowering, healthy make-over recipes of:

      Mediterranean Diet Meals including Baked Falafels Pittas with Tzatziki, Bellissima Beef Lasagne and Risotto Primavera

      image_2.jpg

      American Classics including Cinnamon Apple Pie Pancakes, Quick Eggs Benedict, BBQ Chicken Sliders with Fruity Slaw and 'Hearty' Mac 'n' Cheese

      image_3.jpg

      Traditional British Pub-Food including London Particular Soup, Shepherds Pie and ‘Fish, Chips & Mushy Peas’ with Tartare Sauce

      image_4.jpg

      World Flavours such as Spicy Seed & Carrot Flatbreads, One-Pot Pilaf and Fragrant Chickpea, Pumpkin & Coconut Stew

      image_5.jpg

      Slow Cooker & CrockPot Specials such as Boston Baked Beans, Chile Blanco and Lamb & Flageolet Bean Ragout

      image_6.jpg

      Delicious Desserts and Baking including Strawberry & Rhubarb Vanilla Crumble, Ginger, Lemon & Blueberry Buttermilk Cupcakes and Mini Cinnamon Doughnuts

      Copyright

      © 2015 Viva-eBooks All rights reserved. No part of this book may be reproduced or transferred in any form or by any means, graphic, electronic or mechanical, including photocopying, scanning, recording, taping or by any other information storage retrieval system with the express written permission of the author.

      This book is sold on the understanding that the publisher and author are not engaged in providing medical, legal or other professional advice or services. The information provided within is for your general knowledge only. If you require professional or medical advice or treatment for a specific condition, the services of a competent, qualified professional person should be sought promptly.

      Achieving and maintaining a healthy cholesterol level is an ambition that would benefit most adults, whether or not they are overweight. Following a cholesterol-lowering diet plan can help achieve this. However, the cholesterol-lowering diet plan is not suitable for anyone who is pregnant, planning a pregnancy or breast-feeding. In addition, anyone with a major health condition such as diabetes, irritable bowel syndrome should seek appropriate medical advice before commencing with a cholesterol-lowering diet plan. In any case, you should consult your doctor before commencing a new diet or exercise regime.

      The recipes in this book have been developed for adults seeking to use their diet as part of a plan to lower cholesterol, they have not been designed specifically for children. All of the recipes are based on healthy ingredients, low in fat and high in nutrients and taste, and as long as the portion size is adjusted, can be eaten by children. However, unless specifically advised to do so by a qualified health professional, foods fortified with Plant Stanols and Sterols should be avoided by children¹ and women who are pregnant or are breast feeding.

      ¹under qualified medical supervision, they may be recommended for children who have the inherited high cholesterol condition familial hypercholesterolaemia (FH)

      This book is designed to provide general information in regard to the subject matter. While reasonable attempts have been made to verify the accuracy of the information provided, neither the author nor the publisher assumes any responsibility for errors, omissions, interpretations or usage of the subject matters within.

      Warning on Allergic reactions – some recipes included in this book use nuts or nut oils. These specific recipes should be avoided by:

      anyone with a known nut allergy

      anyone who may be vulnerable to nut allergies such as pregnant and nursing mothers, invalids, the elderly, babies and children

      Warning on Eggs – The UK Department of Health’s advice is that eggs should not be consumed raw. Some recipes included in this book are made with raw or lightly cooked eggs. These specific recipes should be avoided by:

      anyone who may be vulnerable such as pregnant and nursing mothers, invalids, the elderly, babies and children

      Warning on Blending Hot Foods and Liquids - Remove from the heat and allow to cool for at least 5 minutes. Carefully transfer to a blender or food processor, ensuring that it is no more than half full. If using a blender, release one corner of the lid, which helps prevent heat explosions. Place a towel over the top of the machine, pulse a few times before processing according to the recipe directions.

      What is Cholesterol?

      Cholesterol is a sticky fat needed by our body to make cells, hormones and vitamins. If you are looking to lower your cholesterol you may be surprised to learn that we actually need cholesterol! However, before you disregard this book as nonsense, I will clarify what this actually means as there is good cholesterol and bad cholesterol, and we need the good but not the bad. By itself, cholesterol can’t circulate in our blood. It is carried around the body in something called lipoproteins. This is where the good vs bad comes into play. There are two main types of lipoproteins in the body:

      Good cholesterol comes in the form of High Density Lipoprotein (HDL). HDL removes cholesterol from the body by taking it to the liver where it can be recycled or broken down

      bad cholesterol comes in the form of Low Density Lipoprotein (LDL) is produced by the liver and supplies cholesterol to help repair old cells and build new ones. However, too much LDL cholesterol can stick to the inside of blood vessels, and, over time, this can build-up causing our blood vessels to narrow and restricting blood flow to the heart.

      What Can Cause a Build-up of Bad cholesterol?

      Smoking

      Being inactive

      Eating too much saturated fat

      What we eat and drink

      Being overweight, especially if you are apple-shaped and carry excess fat around your waist

      A family history of high cholesterol, as this can be inherited from our parents

      Know Your Number

      It’s important to get your cholesterol checked by a qualified health professional such as your doctor, pharmacist or nurse. The table below provides some general guidance on recommended blood cholesterol levels, but discuss your target number with your health professional when having your blood cholesterol tested:

      Fat & Cholesterol

      Not without reason, fat has a bad reputation with regards to a healthy lifestyle. As is often the case though, classifying all fat as bad is an over-simplification. In fact, we do all need some fat in our diet to help provide energy, as a source of some essential fats that our bodies cannot make and to help us metabolise fat-soluble vitamins (A, D, E and K). So we do need to look further at the detail.

      Fats are categorised into three main types, namely; saturated, monounsaturated and polyunsaturated. Foods largely contain a mixture of all three, but some foods contain higher levels of one kind of fat versus another.

      Saturated Fats:

      These are usually solid at room temperature and often from animal sources. Foods high in saturated fats include:

      Fatty meat and meat products (Burgers, sausages, salami)

      Dairy fats (full cream milk, cheese, full fat yogurt, full fat crème fresh and cream)

      Butter, block margarine, ghee, lard

      Palm and coconut oils

      Processed foods and baked goods made from the above (pies, pasties, cakes, biscuits, pastries, puddings, Indian sweets, pies, and pasties)

      Polyunsaturated Fats:

      In pure form, these are usually liquid at room temperature and are made from vegetable sources. They can also be found abundantly in certain types of fish. Foods which are a rich source of polyunsaturated fats include:

      Oily fish such as mackerel, salmon, trout, pilchards, sardines, herring, anchovies

      Corn, safflower and sunflower oil and spreads based on these

      Sunflower and other edible seeds

      Monounsaturated Fats:

      These are also mostly liquid at room temperature and made from vegetable sources.

      Foods rich in mono unsaturated fats include:

      Nuts, flaxseed

      Olive Oil, Rapeseed Oil, Canola oil and spreads based on these

      Avocado

      Managing Your Total Fat & Lowering Your Saturated Fat Intake

      Research has shown that reducing saturated fat intake can bring about a reduction in harmful LDL-cholesterol. A healthy fat intake is based on your energy needs and activity levels. An average man requires around 2,500 calories (kcals) per day and average woman 2,000 calories (kcals) per day. No more than 30% of these calories should come from fat. For most men that means not more than 95g of fat per day and for women no more than 70g fat. Please note, calorie needs may be more or less, depending on your weight and personal activity level.

      Guidance in the UK & USA recommends lowering saturated fat intake to less than 10% of energy intake. If you need to lose weight, you may need to reduce your fat intake further, since all sources of fat are a concentrated source of calories (1g of fat equates to around 9 kcals).

      If you are on a reduced-calorie diet for weight-loss, your recommended fat intake will adjust down in proportion to the reduced calorie intake. The table below details the amounts suggested for either a 1500kcal or 1200kcal daily intake, which is often the recommended calorie in-take for a weight-loss diet.

      At the end of the book, you will find a chapter on Two-Week Meal Planners for each of the above calorie/fat guidance levels.

      A Healthy, Balanced Diet & Eating for Lower Cholesterol

      A healthy balanced diet is a fundamental part of managing raised cholesterol, and this means eating a diet rich in fruit, vegetables, wholegrain cereals and one that is low in saturated fat and salt. However, this doesn’t mean a diet lacking in taste, flavour or interest – quite the opposite!

      The recipes included in this Cholesterol-lowering Cookbook combine the principles of a healthy Mediterranean-based diet with the addition of specific cholesterol-busting ingredients and foods that actively help lower cholesterol.

      Weight-Loss or Weight-Maintenance?

      The purpose of the recipes within this book is to provide ideas and inspiration for anyone who wants to adapt their diet as part of a Cholesterol-lowering plan. You may or may not want to also lose weight.

      This Cookbook can be used in either instance. Each recipe provides the calorie-count per portion. If you are on a calorie-controlled diet, select recipes that sit within your daily calorie allowance (often 1200 calories for women or 1500 calories for men on a weight loss programme). If you are not on a weight-loss programme, then look to eat 2000 calories as a woman or 2500 as a man per day.

      The final chapter of this book provides example weekly menu meal plans for both weight-loss and weight-maintenance.

      Mediterranean Diet

      What is the Mediterranean Diet

      The term Mediterranean Diet has become popular over the last decade or so, but why is this and what does it actually mean? Research has shown that people who live in the southern European countries around Mediterranean Sea and who eat the region’s traditional diet appear to have lower rates heart disease compared to that found in the populations of northern Europe and America.

      When you examine the foods that make up the Mediterranean Diet you can see why it is often recommended as a great way to help improve health by many health professionals.

      Compared to the diets of northern Europe and America, traditionally people in the Mediterranean eat more:

      fruit and vegetables

      wholegrain breads and cereals,

      pulses (peas, beans and lentils)

      nuts and seeds

      fish, both white and oily varieties

      and less:

      high saturated fat dairy

      red meat

      They also enjoy moderate alcohol consumption and are exposed to higher levels of sunshine, which along with the oily fish in their diets, results in healthy levels of vitamin D.

      Is the Mediterranean Diet a Low Fat Diet?

      This may surprise some readers, but the Mediterranean Diet is not a low fat diet per se! However, critically, it is a diet that is a low saturated fat diet, as much less of the fat comes from saturated sources like butter, fatty meats, pastry or dairy fat.

      Eating too much saturated fat increases cholesterol levels. However, research has shown that cutting down on saturated fat and replacing it with ingredients that contain more unsaturated fat can improve our cholesterol levels.

      Heart Healthy Mediterranean Diet - Delicious and Nutritious!

      The Mediterranean Diet is a heart-healthy diet as it contains:

      olive oil and nuts which are rich in monounsaturated fats that are heart healthy

      seafood and oily fish, a good source of omega 3 fatty acids

      a wide variety of wholegrain cereals, fruit, vegetables and nuts, rich in potassium, antioxidants including vitamins E and C, carotenoids and flavonoids, and B vitamins including folic acid

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