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“Grateful for your Cholesterol Down Book”

Low Cholesterol

Cholesterol Down

Cholesterol Down by Dr. Janet Brill was published in 2007. It is humbling to see how the straightforward plan and miracle foods stated in the book still continue to help people struggling with high cholesterol.

Cholesterol Down book presents a safe and effective alternative way to statin drugs to bring cholesterol down. It includes a daily checklist, weekly menus, heart-healthy recipes and more that helps reduce cholesterol by as much as 47% in just 4 weeks.

Dr. Janet received a highly positive review from Amy Love stating how the book has helped her get rid of her high cholesterol worries.

Review of Cholesterol Down by Amy Love

“Hello Janet! Well I discovered your book online last December while researching how to lower my cholesterol without statins. Prior to this my cholesterol has always been on the “highish” side but doctors were never concerned as I was physically fit, had low blood pressure and was not overweight.

Anyway, after knee surgery I had gained a bit of weight and wasn’t able to exercise so on Nov. 4, 2014 I decided to change my diet and eliminate sugar, white flour and processed foods. This was difficult since Doritos and sugar in my coffee seemed to be essential to my taste buds! Well, I did a great job with this diet but was eating lots of eggs, cheese and some meats.

When I went to get my cholesterol checked after six weeks, I was horrified to learn that I had made it much worse. The doctor wanted me to start Lipitor (the 3rd level) immediately since my total cholesterol was 272 and LDL was 188!!!! 🙁 To say I was discouraged is an understatement. I did not want to take medication for the rest of my life and was afraid of side effects of Lipitor.

That day I found your book online and ordered it. I started your diet even before Amazon delivered my copy of the book. I went back to my doctor after about 5 weeks on the Cholesterol Down plan. He discouraged me further by insisting that there was nothing I could do to lower my cholesterol on my own, especially since I had a healthy diet already.

Nevertheless, I asked him what number would he like to see, in order for me to continue on my diet and exercise program without Lipitor. He told me if I lowered my LDL by 28 points, he would give me the green light to continue without medication. BUT he made it clear that he thought this would be impossible!!

To make a long story short, my numbers decreased dramatically! Total was 220 and LDL 142! The doctor was surprised and said that I had significantly lowered my numbers and to continue with my diet and exercise! I was extremely happy to say the least.

I wanted you to know how grateful I am for your book. Since last January when I got those amazing results, I have recommended your book to many people as I have told my story. Now I get emails and texts often asking what the name of your book is and I am happy to recommend it!! Thank you!!! Can’t wait to go back at the end of April to get my newest levels!! I am a work in progress! I certainly hope you see this email!”

Thank you,
Amy Love.

Take Control of Your Cholesterol and Life with Cholesterol Down App

Ldl Tracker in Cholesterol Down App

This simple and easy-to-use app cholesterol tracker app contains complete information, tips, daily checklists to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

Is your high cholesterol stopping you from leading a healthy, normal lifestyle?

Are you one of those millions of people struggling for cholesterol control?

Lower cholesterol naturally and put a cholesterol check in place at your fingertips with the Cholesterol Down App.

Based on Dr. Janet Brill’s best-selling book, Cholesterol Down – 10 Simple Steps to Lower Your Cholesterol in 4 Weeks – Without Prescription Drugs, this simple and easy-to-use app contains complete information, tips, daily checklists including cholesterol reducing foods, to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

The Cholesterol Down app is especially useful for those who want to keep the simple cholesterol-lowering tips with them on-the-go. There are many people who want the wisdom of the book on their mobile devices. The Cholesterol Down app makes it much easier for them. They can read the tips and check reminders while out and about, living their healthier lives.

There are also plenty of cholesterol recipes, high cholesterol diet plans, guidelines, menus, and the benefits of each food on the high cholesterol diet menu.

Whether you are in an elevator, commuting to work or waiting for the train, you can check your daily progress on reducing your cholesterol levels anytime, anywhere. At a restaurant, you can easily pull out your daily checklist on your app and quickly see what foods to eat and what to avoid.

The Cholesterol Down app is a handy and portable guide to help keep you on the right track to lower your (LDL) bad cholesterol, keep your heart healthy and help you prevent heart disease—our nation’s leading cause of death in men and women.

The Cholesterol Down On the Go app or the book is simple to follow. The app includes:

  • Daily Tracker to check off each step as you go
  • 10 Simple Steps to Lower Cholesterol
  • Custom LDL Goal-setting
  • LDL Tracker
  • Motivating Daily Messages
  • Weekly & Monthly Progress Summaries
  • Coaching Messages
  • Notes Page

Downloading Cholesterol Down On the Go app on your smartphones is easy and simple! You can download the app on App Store & Google Play.

Low Cholesterol Recipe of Light and Creamy Summer Salads

Are you heavy handed with your salad dressing?

Low Cholesterol Recipe Broccoli Salad with Creamy Buttermilk Ranch Dressing

Low Cholesterol Salad for Summers

Most people assume salads are always the healthiest and low calorie option for a meal at home or a restaurant, but this is not always the case as many people tend to overload their salads with high fat and calorie creamy salad dressing.

Pre-made salad dressings can make a healthy salad unhealthy by adding a high amount of sodium, saturated fat, refined sugar, chemicals, and preservatives.

Reduce or completely eliminate the unhealthy makeup of your favorite creamy salad dressing by making your own homemade dressings. Homemade dressings are easy to make and taste much better than the commercial brands.

Try making your own dressing by whipping up this week’s featured recipe, Broccoli Salad with Creamy Buttermilk Ranch Dressing.

Low cholesterol recipe of broccoli salad with creamy buttermilk ranch dressing:

Nix the artery-clogging mayonnaise and instead use a low fat Greek yogurt-based dressing to make your summer salads creamy.

Yield: 6 servings (1 cup per serving)

Ingredients for Broccoli Salad:

  • 4 cups of fresh broccoli florets (about ½ lb)
  • 1-15.5 oz can of white beans, drained and rinsed
  • ¼ cup of raisins
  • ¼ up of sunflower seeds
  • ½ cup of shredded mozzarella cheese

Ingredients for Creamy Buttermilk Ranch Dressing:

  • ½ cup buttermilk, low fat
  • 1 cup of 0% Greek yogurt (or light sour cream)
  • 1 scallion, minced
  • 1 clove of garlic, minced
  • 2 Tbsp dried parsley
  • 1 tsp of dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp dried basil
  • ½ tsp cracked black pepper

Directions:

In a large bowl, mix the broccoli salad ingredients together. In a small bowl, whisk the dressing ingredients together. Pour the dressing onto the broccoli salad and mix well until the salad dressing evenly covers the entire salad.

Nutrition Information Per Serving:

Salad with dressing:

Calories: 143 kcal, Fat: 5g, Cholesterol: 1 mg, Carbohydrate: 21 g, Dietary Fiber: 5g, Protein: 9g, Sodium: 326 mg

Salad without dressing: (1 cup)

Calories: 129 kcal, Fat: 4g, Cholesterol: 9 mg, Carbohydrate: 20 g, Dietary Fiber: 5g, Protein: 8g, Sodium: 310 mg

Dressing: (2 Tablespoons)

Calories: 16 kcal, Fat: 0g, Cholesterol: 0 mg, Carbohydrate: 2 g, Dietary Fiber: 0g, Protein: 2g, Sodium: 17 mg

More salad recipes to bring cholesterol down

Low cholesterol Crabmeat Salad Stuffed in Cucumber Cups
Zero Cholesterol Recipe Of Watermelon Black Bean And Corn Salsa
Quick ‘N Healthy Summer Lunch Idea – Tuna Stuffed Pepper

Go Green with Zucchini!

Low cholesterol recipe

Low Calorie & Low Cholesterol Zucchini Linguini

Did you know the Italian word “zucca” means “squash?”

Zucchini is a spectacularly low calorie and delicious “summer squash,” as it is harvested in the summer months. Although we consider zucchini a vegetable due to its savory flavor and low caloric content (100g (2/3 cup) of zucchini = 15 calories), botanically zucchini is a fruit.

Zucchini can be consumed in various ways such as sautéed and added to egg white quiches, pasta dishes, fajitas, and veggie wraps/sandwiches, layered in a lasagna and casseroles, cooked straight on the grill, or eaten raw dipped in hummus or a Greek yogurt tzatziki dip.

Impress your friends by being creative with how you cut and present your zucchini, as featured in this week’s recipe, Zucchini Linguini!

Low cholesterol recipe of Zucchini Linguini:

Use a peeler to make thick linguini from a zucchini.

Yield: 2 serving (1 serving =1 cup)

Ingredients:

  • 2 tsp of olive oil
  • 4 garlic cloves, minced
  • 2 medium zucchini
  • 2 Tablespoon of Asiago cheese
  • 1/4 tsp of cracked black pepper

Directions:

Peel a zucchini from one end to the other making long shreds of zucchini. Continue shredding the zucchini until you reach the middle where the seeds start to show. In a skillet, heat 1 tsp of olive oil and garlic on medium heat. Add the zucchini shreds on the skillet and cook on medium heat for about 10 minutes. Place the cooked zucchini shreds on a plate and sprinkle with asiago cheese and cracked black pepper. Serve hot or cold.

Nutrition Information Per Serving:

Calories: 104 kcal
Fat: 8g
Cholesterol: 10 mg
Carbohydrate: 6g
Dietary Fiber: 1g
Protein: 4g
Sodium: 105 mg

 

Soy – A Miracle Food that Lowers Blood Pressure

Lower Blood Pressure

Nutritious Soy Milk

For a healthy heart, live by the mantra “eat more plants and less animals”. Adding soy into your day is a simple way to live by this mantra. Soy is the perfect alternative for meat as it is a complete protein, a high-quality plant protein, meaning it provides all the essential amino acids required in the human diet, and unlike animal protein, it contains zero cholesterol and only a minute amount of artery-clogging saturated fat.

Soy is also an excellent source of dietary fiber, B vitamins (including the heart healthy folic acid), calcium, iron and omega-3 fats. Loaded with fiber, vitamins and other nutrients, soy is truly a nutrition powerhouse.

Soy is a safe and wholesome food (legume) that has been a staple protein source of East Asian populations for centuries. In fact, Chinese people have eaten it for at least 5,000 years, and Japanese for 1,000 years. Soy or soybeans are associated with a variety of health benefits. Let’s have a look at some of the benefits of adding soy to your daily diet:

Lowers blood pressure
Soy is and excellent source of amino acids. But unlike animal protein, soy contains ZERO cholesterol and miniscule amount of saturated fat. That makes it a heart healthy food that helps lower blood pressure. In fact, scientific studies have shown that eating soy protein can lower blood pressure whereas eating animal protein, more specifically red and processed meats increase blood pressure.

The leading cause of death in the United States for both men and women is heart disease. Two of the major risk factors predisposing you to developing heart disease is high cholesterol and high blood pressure. A diet rich in soy helps prevent heart disease by bringing cholesterol and blood pressure down.

Animal protein such as red and processed meat is high in saturated fat and dietary cholesterol. This increases the amount of (LDL) bad cholesterol in your blood and thus escalates your risk of heart attack and stroke.

Reduces blood sugar
Soy is not only good for the arteries, it also helps you regulate your blood sugar level blood sugar level and improve the health of your kidneys. High blood sugar and insulin levels, a condition called “insulin resistance,” has been implicated as a causative factor in the development of high blood pressure. Soy protein decreases blood sugar level and lessens insulin resistance.

Protect against osteoporosis
Soy contains isoflavones that are known to be effective in reducing or preventing bone loss. Soy also contains the bone-building mineral superstar, calcium. Thus, people who eat a soy rich diet are less likely to develop osteoporosis.

Good for menopausal health
Soy is known to relieve certain pre and postmenopausal symptoms in women. Women who consume soy are less likely to develop hot flashes and night sweats. Moreover soy is also associated with reducing the risks of developing breast cancer.

Soy is a true miracle food that not only reduces blood pressure, and promotes bone health but presents a host of other health benefits too.

You can add soy in your diet in a various ways. You can substitute cow’s milk with soy milk. You can snack on unsalted, dry roasted soy nuts. Or you can cook heart healthy recipes with tofu and tempeh.

And remember, whenever you have an option between animals or plants, always choose the vegetarian version!

The Beauty of Oranges Inside and Out– Reservoir of Vitamin C

lower cholesterol

Oranges are heart healthy foods

Juicy, sweet and a virtual reservoir of vitamin C, oranges are a baseball-sized food simply packed with nutrition. Cultivated since ancient times, oranges belong to the family of citrus species. (Orange trees are the most cultivated fruit trees in the world.)

It is believed that oranges first originated in India. In Europe (Spain, Portugal and Italy) sweet oranges were first imported from India. From there, Spaniards brought oranges to South and North America.

Oranges contain a wealth of nutrients including calcium, potassium, vitamin C, vitamin A, fiber and much more. Let’s have a look at some of the benefits of eating yummy and nutritious oranges:

  • SKIN: As we grow old, our skin tends to lose its elasticity. With some 170 different phytochemicals and more than 60 flavonoids, oranges are loaded with powerful antioxidants (including vitamin C) that help slow down the aging process, keeping your skin looking healthy and glowing. The secret to a radiant skin and wrinkle prevention doesn’t lie in expensive creams, but rather what you choose to put into your mouth. So for beautiful looking skin, its simple – eat oranges!
  • VISION HEALTH: The presence of vitamin A and carotenoid compounds in oranges are known to contribute to eye health by improving vision and protecting against age-related macular degeneration (the leading cause of blindness in elderly Americans).
  • HEART HEALTH: This delicious fruit contains soluble fiber and flavonoids such as hesperidin that work together to keep your arteries smooth and flexible. The soluble fiber removes toxins (including cholesterol) from the body and thus brings cholesterol down.
  • BLOOD PRESSURE: Oranges are a fantastic source of potass
  • benefits-of-orangesium, the mineral superstar that is highly effective in bringing blood pressure down. The one two punch of eating oranges: lower cholesterol and blood pressure, makes this a superb food for preventing heart disease.
  • CANCER: Oranges boasts of a compound known as D–limonene that helps prevent skin, lung and breast cancer. In addition to the presence of vitamin C, numerous other powerful antioxidants in this fruit further boost immunity to combat cancer cells.
  • BOWEL HEALTH: Oranges are packed with dietary fiber that help relieve constipation and maintain a healthy digestive system. The combination of fiber and powerful plant antioxidants are thought to reduce the risk of colorectal cancer.

Oranges are true heart healthy food that not only boost immunity but protect against several chronic diseases and reduce cholesterol. At a mere 60 calories per fruit, oranges can also help in weight loss.

Eat oranges or drink its juice for better health!

Mushrooms Lower Cholesterol & Promote Heart Health

low cholesterol food- mushrooms

Mushrooms are low in calories

Known for their distinct flavor, mushrooms are small in size but large in nutrients. For centuries, mushrooms have been revered as a delicious food and a powerful medicine. Ancient Romans regarded mushrooms as a nutritious food that provided strength to soldiers. Egyptians celebrated mushrooms as a food fit for royalty.

There are around 300 species of edible mushrooms. Mushrooms are actually classified as neither a plant nor an animal but a fungus. Mushrooms provide myriad nutrition and health benefits. Let’s have a look at some of the benefits of eating mushrooms:

  • Mushrooms are loaded with plant antioxidants that boost immune system and help protect against flu, cold and infections. Oyster mushrooms are especially high in antioxidants.
  • Mushrooms are an excellent source of beta-glucan, a unique type of soluble fiber proven bring cholesterol down (LDL – bad cholesterol) and improve cardiovascular health.
  • Portobello mushrooms contain the compound ergosterol which is a potent anti-inflammatory which helps keep the heart healthy and prevent heart disease.
  • Mushrooms are a great source of potassium, copper, phosphorous, vitamin C, selenium and iron that provide protection against free radicals in body. Especially white button mushrooms, which are an unusually rich source of vitamin D. People suffering from vitamin D deficiency can benefit from eating mushrooms as well as wild salmon—two natural food sources of vitamin D.
  • There are various types of mushrooms available in the market. The most common variety – white button mushrooms such as crimini contain compounds that help inhibit cancer cell growth. Studies have found that eating mushrooms may play a role in prevention of breast and prostate cancers in particular.
  • Mushrooms are abundant in B vitamins, including niacin and riboflavin. Mushrooms are also extremely low on the GI scale, hence they have zero effect on blood sugar level.
  • Mushrooms are low in calories which makes them an excellent aid for weight loss.

Cholesterol free, fat free, low in sodium, and incredibly low in calories; mushrooms are a nutrition powerhouse and a heart healthy food. Add them to your daily diet for better health and weight control.

Myriad Benefits of Eating Carrots – True Heart Healthy Food

Heart Healthy Food

Eat Carrots to Look & Feel Healthy

Vibrant color, crunchy and super nutritious! Carrots are a true superfood that are not just good for the eyes but offer a plethora of additional health benefits ranging from smooth beautiful skin, to heart disease and cancer prevention.

Apart from being the number one vegetable source of the vitamin A precursor, beta-carotene, carrots also house a nice amount of dietary fiber, magnesium, potassium, vitamin K, vitamin E, folate, zinc and phosphorous. Let’s have a look at some of the health benefits of eating carrots:

Super food for eyes
To enhance your vision, go for a healthy nutritious diet rather than popping vitamin A, lutein and lycopene pills—marketed for eye health. Bugs Bunny was right, colorful carrots are the ultimate health food. Carrots are a naturally rich source of beta-carotene (the vitamin A precursor) that helps protect against the development of cataracts and macular degeneration (the leading cause of blindness in the elderly).

Glowing, beautiful skin
The bright orange hue of carrots are your secret weapon for healthy looking, glowing skin. You should know that a deficiency of vitamin A in the body leads to dry skin, and unhealthy hair.

The presence of powerful antioxidants in carrots not only prevents dryness, but also protects the skin from sun damage.

The beta-carotene content in carrots slows down the aging of cells. Don’t waste your money on anti-aging creams. Try Mother Nature’s natural solution for beautiful aging…eat carrots. The nutrients housed in carrots can help prevent blemishes, pigmentation, and premature wrinkling.

Heart healthy food
Carrots are an excellent source of lutein, beta-carotene and alpha-carotene—powerful phytochemicals that help prevent heart disease. Regular consumption of fibrous carrots can also help bring your cholesterol down. And all this for a mere 25 calories in a large carrot–what a superb heart healthy food!

Prevents cancer
Carrots contain carotenoids that have proven anti-cancer properties which squelch the destructive forces of free radicals in the body. Eating carrots has been shown to help reduce the risk of developing colon, lung and breast cancer.

Men who consume diets rich in beta-carotene are at lesser risk of developing prostate cancer.

Rich in fiber
The fiber in carrots binds to bile in the intestine and helps flush out harmful toxins from the body (they can help regulate your blood sugar level as well).

Prevents tooth damage
Carrots are not only great for your eyes but they are exceptionally good for your teeth and gums. Eating this nutritious vegetable helps prevent tooth damage and decay.

You can eat carrots raw, steamed or boiled. (Note that studies have shown that cooking carrots actually increases the amount of antioxidants compared to raw.)

Use this heart healthy food in stews, salads, soups and juice.

Roasted Turnips with Mustard Vinaigrette is Low Cholesterol Food

Bring Cholesterol Down

Roasted Turnips with Mustard Vinaigrette = Yummy & Cholesterol Free

Terrific TURNIPS!

Are potatoes a staple side dish at your dinner table?

If yes, have you ever tried using turnips to replace your mashed potatoes, roasted potatoes, or french fries?

Cooked turnips are a nutrient dense root vegetable with a similar starchy texture as potatoes, but they have a significantly lower amount of calories and carbohydrates compared to most potato side dishes.

1 cup of raw turnips
Calories: 36 kcal
Carbohydrate: 8 g
Dietary Fiber: 2 g

1 cup of raw red potatoes
Calories: 108 kcal
Carbohydrate: 24 g
Dietary Fiber: 1g

Also, turnips are rich in Vitamin C!

Try substituting your starchy side dish this week with this featured low cholesterol recipe of delicious and nutritious Oven Roasted Turnips.

Recipe

Roasted Turnips with Mustard Vinaigrette

Roast your vegetables with a homemade mustard vinaigrette!

Yield: 8 servings (1/2 cup per serving) 

Ingredients:

    • 4 medium turnips, peeled, cubed (yields approx. 4 cups)
    • Mustard Vinaigrette
    • 1 Tbsp of white wine vinegar
    • 2 tsp of whole grain mustard
    • 1 Tbsp of fresh parsley, finely minced
    • ¼ cup of olive oil
    • ½ tsp of cracked black pepper

Directions:
Pre-heat oven to 400 ºF. Grease a baking sheet with olive oil. In a small bowl, whisk together the Mustard Vinaigrette ingredients. In a large bowl, mix the turnips with the mustard vinaigrette until the turnips are evenly covered with the vinaigrette. Spread out the turnips on the baking sheet. Roast the turnips for 20-25 minutes until the turnips are lightly browned. Serve turnips hot or cold. Optional: garnish with parsley.

Nutrition Per Serving:
Calories: 93 kcal, Fat: 7 g, Cholesterol: 0 mg Carbohydrate: 7g, Dietary Fiber: 2g, Protein: 1g

Add Cinnamon to your Food – It Lowers Cholesterol & is an Anti-Bacterial Agent

bring cholesterol down

Cinnamon – A Heart Healthy Spice

Add a sprinkling of cinnamon on a meal and you can get your daily dose of health benefits!

Used in various kinds of foods and cuisines, cinnamon is a heart healthy spice that not only adds a great taste to the meal but also is exceptionally good for the heart and blood vessels.

Cinnamon is a spice obtained from the inner bark of various wild trees that belong to the genus Cinnamomum. Consumed since ancient Egyptian times, cinnamon has been used to treat several ailments over the course of human history. Let’s have a look at some of the benefits of cinnamon and why you should add this delicious and super healthy spice to your meals:

Cinnamon has been shown to exert powerful anti-bacterial properties that prove helpful in treating colds, flu and stomach pain. The next time, you experience stomach cramps, have a cup of cinnamon tea or add cinnamon powder to your food. Eating this spice may just help kill bacteria and reduce stomach bloating.

Cinnamon is very effective in lowering cholesterol levels in the body. It reduces LDL cholesterol—the “bad” cholesterol that harms the heart and also increases HDL (good cholesterol). Sprinkle a little cinnamon on your oatmeal to bring that cholesterol down, and start the day off right by taking a step to prevent heart disease—our nation’s leading cause of death in both men and women

Cinnamon helps in regulating blood sugar and insulin levels. This health benefit makes this spice an ideal additive for those people suffering from diabetes and metabolic syndrome. Cinnamon also helps prevent and treat heart disease—the primary cause of death in people with diabetes mellitus.

Have a sore throat, phlegm or cough? Add cinnamon bark to your cup of tea. Its warming properties help increase blood flow and will provide natural relief for your sore throat.

Cinnamon’s anti-bacterial properties also make it a popular spice in Asian cooking. Especially in Indian and Sri Lankan cuisines, a pinch of cinnamon is added in almost every dish to inhibit bacterial growth and preserve food.

Adding this healthy spice to your food is good for the stomach. It has been used to treat vomiting, diarrhea and loss of appetite. Cinnamon is rich in manganese – a mineral that helps build bones, blood and connective tissues. Naturally it also acts as a pain-reliever for people suffering from arthritis and osteoporosis.

Cinnamon in good for the brain. Regular intake has been shown to boost alertness and improve memory and concentration. In fact, research has shown that cinnamon may help prevent Alzheimer’s disease.

Are these exceptional health benefits reason enough to love the exotic sweet, woody taste of cinnamon? It is full of nutrients and adds a delicious flavor to your dishes, and all this for just 19 calories per tablespoon! What’s more, it is such a versatile spice, perfect in apple pie or an Indian curry.