Nutrition
Winning battle against high cholesterol using diet
Eat healthy
In this week’s edition, we will be looking at certain diets and lifestyles that influence our body cholesterol, and how we can modify them.
Cholesterol is a “fatty” substance which accumulates in our blood from usually years of consuming high fat meals, and also from a lifestyle devoid of physical activity. There are two variants of cholesterol; high-density lipoprotein (HDL), which is good for the body, and low-density lipoprotein (LDL) and triglyceride, which are bad for the body and can lead to hypertension, stroke, heart diseases, among other diseases.
Foods to avoid
To reduce the bad cholesterols, foods like red meat, deep fried foods, cheese, butterhigh processed foods like white bread, pastriesand pizza should be reduced to a minimum in our diet.
Foods to consume
It will benefit us greatly to include foods like;
Oats and barley
Low fat diet like fish, skinless chicken or turkey and lean meats
Nuts and seeds
Beans and lentils
Fruits and vegetablesregularly in our diet. These increase the good cholesterol, and thus help to fight against the conditions mentioned above.
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as avoiding late-night high-calorie meals, excessive alcohol intake, and cigarette smoking will serve to prolong our healthy life and prevent high cholesterol from being our burden.
In summary, dietary and lifestyle management plays a pivotal role in controlling high cholesterol levels. By focusing on whole foods, reducing saturated fats, and embracing heart-healthy choices, we can take vital steps towards improving our cardiovascular health. Making these simple yet impactful changes can lead to a healthier, cholesterol-friendly lifestyle.
The writer is a Dietitian and CEO of Holistic Health Consult E-mail: info@holistichealthconsult.org
By Bernice Korkor Asare
Nutrition
Turkey stew
Ingredients
– 1.5kg of turkey
-Salt and pepper to taste
-62-125g of vegetable oil
-5-6 tomatoes
-1 medium onion, sliced
-1 tablespoon of garlic,
– I tablespoonful of grounded gloves
-½ teaspoonful of dried thyme
-1 tablespoonful of smoked paprika
-¼ teaspoonful of curry powder
-1 bay leaf
-1 tablespoonful of Maggi or bouillon (chicken-flavoured)
-2 green onions, chopped (whites
and green parts)
-3 tablespoons (12g) parsley
-1-2 sliced carrot
Preparation
-Season chicken with salt, pepper, and seasoning.
-Cook turkey until tender
-Heat oil in a large pot over me
dium heat until hot, fry turkey
until brown.
-Wash, clean and blend tomatoes,
onions, and garlic.
-Pour the blended ingredients into the pot of chicken.
– Add the thyme, curry powder, bay leaf, parlsey, bouillon, paprika to boil.
Let it simmer until tender (depending on the turkey), 20-30 minutes, frequently stirring to prevent the stew from sticking to the bottom of the saucepan.
Add carrots, green and onions. Cook for five more minutes. Adjust the thickness of the stew with water or stock.
Season with salt according to preference. Remove the bay leaf.
Source: Pulse.com
Ingredients
– 1.5kg of turkey
-Salt and pepper to taste
-62-125g of vegetable oil
-5-6 tomatoes
-1 medium onion, sliced
-1 tablespoon of garlic,
– I tablespoonful of grounded gloves
-½ teaspoonful of dried thyme
-1 tablespoonful of smoked paprika
-¼ teaspoonful of curry powder
-1 bay leaf
-1 tablespoonful of Maggi or bouillon (chicken-flavoured)
-2 green onions, chopped (whites
and green parts)
-3 tablespoons (12g) parsley
-1-2 sliced carrot
Preparation
-Season chicken with salt, pepper, and seasoning.
-Cook turkey until tender
-Heat oil in a large pot over me
dium heat until hot, fry turkey
until brown.
-Wash, clean and blend tomatoes, onions, and garlic.
-Pour the blended ingredients into the pot of chicken.
– Add the thyme, curry powder, bay leaf, parlsey, bouillon, paprika to boil.
Let it simmer until tender (depending on the turkey), 20-30 minutes, frequently stirring to prevent the stew from sticking to the bottom of the saucepan.
Add carrots, green and onions. Cook for five more minutes. Adjust the thickness of the stew with water or stock.
Season with salt according to preference. Remove the bay leaf.
Source: Pulse.com
Nutrition
Health
benefits of Turkey
– Turkey is a rich source of protein
– Skinless turkey is low in fat
– Boosts energy production
– Boosts immune system
– Lowers cholesterol levels
– Contains selenium
