Home > Blog

How to Grill FISH

low-cholesterol-food

Healthier Food=Healthier You

It’s July, prime grilling season! Take advantage of this perfect cooking technique to grill up some low calorie fish and you will be taking one small step towards a healthier heart. The American Heart Association recommends that we all consume a minimum of two fish meals per week to keep our ticker in shape (heart disease is the number one killer of American men and women). Pair your grilled fish with grilled veggies, and a whole grain such as quinoa and you have a superbly healthy summer meal. Not quite sure how to grill that fish up?

Here are four tips to help you prepare delicious summer seafood:

  1. Cedar Planking your fish (such as salmon or halibut). Nothing like the taste of grilling food on a plank for adding a delicious smoky flavor. The key to plank grilling is to first soak the plank in water for an hour. Then be sure to preheat the grill to a high temperature then add the fish. Close the lid and cook for 15 minutes on medium until internal temperature reaches 130 degrees (you can check this by inserting a thermometer into the meatiest part of the fillet).
  2. Grilling the whole fish in foil (such as trout, bronzino or snapper). A great way to cook up you fish quickly and mess-free is to simply season and wrap in a foil tent. Pre-heat grill to a high temperature. Place fish in a foil package and season with herbs and spices, olive oil and lemon juice. Cover the fish, crimp the edges and create a foil packet. Grill on medium heat, lid closed, for about 15 minutes until internal temperature reaches 130 degrees.
  3. “Steaky” fish grill tips (such as tuna, swordfish or halibut). Coat grill with a spray vegetable oil. Pre-heat grill on high for 10 minutes. Add fish steak to grill and cook for about 3 minutes. Flip fish and brush cooked side with basting oil. Cook another three minutes or so until internal temperature reaches 130 degrees.
  4. “Flaky” fish grill tips (such as flounder, cod or tilapia). Preheat your grill on high for 10 minutes. Place your seasoned flaky fish in an aluminum foil “boat.” Place foil on grill and reduce heat to medium. Grill for three minutes. Turn fish over and baste with seasoned olive oil. Cook another two minutes until internal temperature reaches 130 degrees.

July is a great month to think about taking responsibility for your own heart health. One simple step to take for a healthier heart is to eat more fish. Did you know that seafood is also known as “brain food?” That’s because fish, especially the oily fish that swim in the deep, cold waters of the sea (salmon, halibut, tuna…) contain lots of the unique fish fats called omega-3 DHA and EPA. DHA has been proven to foster brain health.

Dr. Janet’s Grilled Halibut with Mediterranean Salsa

lower-cholesterol

Yield: 4 servings

Salsa:

  • 1 pound plum tomatoes, chopped
  • 1 cup chopped arugula
  • 1 large shallot, finely chopped
  • ¼ cup extra virgin olive oil
  • Juice from 1 medium lemon
  • 1 can (15 ounces) Northern beans, rinsed and drained
  • 1 small jar capers (approximately 3 ounces), drained
  • ¼ teaspoon freshly ground pepper

Fish:

  • 4 (6-ounce) halibut steaks
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste, optional
  • Fresh lemon slices, for garnish

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving (1 halibut steak plus approximately ¾ cup salsa): Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 292 mg, Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g
_____________________________________________________________________________________________

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D.

SAVVY SUPERMARKET SHOPPING: Good old back-to-basics advice is best

nutrition-tips-by-dr-janetLife is fast, fast, fast. With the onslaught of information bombarding us on a daily basis, it’s important for your well-being to learn how to cull back what’s important and let the rest go. This strategy is particularly sage advice when it comes to navigating the supermarket aisles. The never-ending barrage of contradictory nutrition advice and the myriad food choices can make a trip to the supermarket a harrowing experience. Here are 5 back-to-basics nutrition tips that can help you stay ahead of the nutrition curve:

  1. Plan ahead, have a list, know what you will be cooking for the week (yes, home cooking with healthy recipes is BEST—this simple strategy will save you time, money and pounds on the scale. And…don’t deviate from the list unless it’s for extra fruits and vegetables.
  2. Never go to the grocery store ravenous. If you are super hungry you may not be as discerning in your healthy nutrition choices. If you are hungry, pick up a container of pre-cut fresh fruit and nibble on it while you shop.
  3. Stick to the perimeter of the store—that’s where the fresh produce, lean meats/chicken/fish, and fat-free dairy is located. Only venture into the “aisles” to pick up low-sodium canned beans, low-sodium tomato products, whole grain breads, cereals and pasta (don’t forget the popcorn kernels), water-packed tuna, nut butters, olive and canola oil and vinegars.
  4. Frozen foods: frozen fruit and vegetables are highly nutritious as well. Just be sure to go for the “single ingredient” frozen foods…for example, if you’re buying peas, the ingredient list should read “peas.”
  5. Think fresh. Fresh food, food that has not been processed, is your best bet for good nutrition. Processed foods tend to be much higher in unhealthy additives such as salt, added sugar and bad fats.

In today’s world, we are constantly bombarded with Information regarding technology, medical findings, and current events. This can be overwhelming to say the least. However, when it comes to your nutrition, simple back-to-basics advice is the best approach to eating well and staying healthy. Eat at home often, make time to go to the supermarket regularly and purchase fresh, wholesome food.

To your health,
Dr. Janet

For Better Health—TRY SLOW GARDENING

healthy-foodDuring the month of June, try to slow down and smell the roses. If you haven’t tried gardening, you may want to consider this peaceful and relaxing hobby.
We should all take some inspiration from the First Lady’s passion for healthy living and healthy eating. Thanks to Mrs. Obama, people across the country have revisited the American tradition of starting a vegetable garden at home. In fact, on March 20, 2009, with students from a local elementary school, First Lady Michelle Obama broke ground on the first vegetable garden at the White House since Eleanor Roosevelt’s victory garden during World War II. Today, the garden is planted, tended and harvested by Mrs. Obama, White House staff, the National Park Service and visitors alike.

Growing your own fruits and vegetables is a great way to learn about nutrition and incorporate healthful, fresh and seasonal foods into your favorite meals. Even if you don’t consider yourself a proficient gardener, with very little effort, the right tools and easy-to-follow instructions you will be on your way to having a green thumb.

Here are four tips to help your garden grow:

  1. Where will you grow your garden? If you have land and a sunny plot where your vegetables could grow, then that solves that. If you don’t have the space, you may consider container gardening on your porch or balcony or even your kitchen window sill.
  2. Consider the sunlight. A good gardening space receives at least six hours of sunlight per day plus has a water source. Keep this in mind when you choose your gardening space.
  3. Plant seasonally. Contact your local Cooperative Extension Office as a resource for finding out which crops are specific to your local growing region.
  4. Match the crop with the environment. Different plants require different growing environments. Tomatoes, for example, are heat-loving plants that need a long warm growing period and require germinating and growing seedlings in the warm indoors in early spring. Then when it warms up outdoors in late spring, the hearty well-established seedlings can be planted in the outdoors.

I suggest you read the book American Grown: The Story of the White House Kitchen Garden and Gardens Across America. It details the First Lady’s trials and tribulations with the famous White House garden plus contains helpful hints for starting your own vegetable garden such as how-to information about seed spacing, irrigation, soil types, and the right time to plant various vegetables.

Whether you choose to plant a small window herb garden or a 20 foot plot filled with veggies, be sure to incorporate your home-grown produce into your daily diet – as the health benefits of growing your own foods are endless. Follow these 4 tips you’ll surely be eating well and staying fit mentally and physically. Use slow gardening as a means to take it easy. Life has so many pressures. Your garden can provide you with a natural opportunity to kick back, relax, and step off the treadmill of life into your own peaceful, living world.

“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.

Dr. Janet’s Views on “The Great Salt Controversy”

Sodium is vital to human health but excessive consumption of salt is harmful. Americans consume salt well above the recommended limits. While public health organizations recommend between 1,500 mg and 2,300 mg salt a day; Americans consume about 3,400 mg of sodium per day which is way beyond the recommended limit.

As per the Salt Institute, daily salt consumption of over two teaspoons a day is quite safe. They warned that sodium restrictions of less than 2,600 mg may decrease life expectancy and cognitive function.

Speaking on the matter, nutrition consultant and author Dr. Janet Brill said, “The Salt Institute is basically the Tobacco Institute reincarnated. It is a very powerful propaganda machine.”

Describing salt as a “slow poison” that leads to high blood pressure and ultimately heart disease; Dr. Brill added, “Over time eating a very high salt intake, which most Americans do, is going to affect your body more than just with high blood pressure. It’s harmful to your organs.”

“Salt is salt. It’s the sodium that’s the villain. Any kind of salt: sea salt, Himalayan rock salt, it’s not a health food,” she said. Rather than consuming too much salt, Dr. Janet recommends “You can get your minerals from healthy foods, not from salt for God’s sake.”

Read more about the Salt Controversy here: The Great Salt Controversy

MATTERS OF THE HEART: HIGH BLOOD PRESSURE IN WOMEN

blood-pressure-downOne in thirty women die of breast cancer, one in three die from cardiovascular disease (heart attacks or stroke). Heart disease is not just a man’s disease! Women need to take control of their cardiovascular health and learn their risk factors for this deadly disease, the leading cause of death of American women. Heart attacks disable or kill men in their forties and fifties, during their most productive years. And while women take a decade to catch up to men, heart attacks and stroke are the leading cause of death for them too. High blood pressure is the number one cause of stroke and a major risk factor for heart attacks. In fact, high blood pressure contributes to more deaths in men and women than any other preventable factor. But the good news is, it can easily be controlled.

What is a healthy blood pressure reading? The medical community states that a normal, healthy blood pressure reading is less than 120/80 mm Hg. Above this number and you are living in the danger zone. What causes high blood pressure? It could be due to any number of factors, such as sedentary lifestyle, obesity, high salt intake, or aging. A poor diet, especially one too high in bad fats and salty, high-calorie processed foods, will contribute to weight gain, create a mineral imbalance in the body, and raise your blood pressure. Not getting enough exercise also contributes to high blood pressure.

One of the most effective ways to decrease your pressure is to cut your intake of salt, as excess sodium intake is undoubtedly linked to the development of high blood pressure, heart disease and stroke. According to the American Heart Association, all of us should strive to cap our sodium intake at just 1,500 mg a day (that’s just a little over half a teaspoon of salt!), yet the average American eats almost triple that amount. According to the CDC, nine in 10 American adults eat too much salt every day. Perhaps this is because some of the saltiest foods we eat do not necessarily taste salty. It would behoove all Americans to beware of relying too much on taste buds for salt detection and to review the list of tips below:

Ten Surprisingly Simple Tips for Cutting Back on Your Intake of Salt

1. Eat more fresh foods. As long as our food supply is laden with salt, your best bet is to make your own food. Substitute fresh and whole unprocessed foods for processed foods whenever possible. The vast majority of natural, unprocessed fruits and vegetables contain only a minimal amount of sodium. At the supermarket, routinely buy fresh or frozen produce (with no added salt). Frequent salad bars and load up on unprocessed fruit and veggies.

2. When you are buying packaged foods, read and use the information on the food labels to allow easy comparison between brands. Always check the ingredient list for sodium, MSG, baking soda, and other sodium-containing compounds. You will be surprised at the tremendous difference between products in terms of sodium content. Only buy boxes, cans, and bags of food with the words “low sodium” or “sodium free” on the front. (“Low sodium” is defined as less than 140 mg and “high sodium” is more than 480 mg per serving.)

3. Rinse canned foods, and dilute high-sodium foods. Buy low-sodium beans and tuna and rinse in a strainer to drain off more of the salt. Cook pasta, cereals, and rice without added salt. Add salt-free beans, veggies, or grains (such as brown rice) to take-out, packaged, or frozen foods to dilute the sodium count.

4. Throw out the seasoning packets. Flavor rice or pasta yourself, and keep your intake of boxed foods or canned soups to a minimum. Watch condiments such as soy sauce, teriyaki sauce, ketchup, mustard, pickles, capers, and olives; use very little or omit them entirely from your diet. Use sprays, balsamic and other types of vinegar, and extra-virgin olive oil to flavor your food without the salt!

5. Just say no to convenience foods. Cut down on foods that come in a box, bag, or bottle (other than unsalted nuts or dried fruit). Pass on the take-out pizza—salty bread doused with salty tomato sauce and topped off with salty, fatty cheese. Remember, you can make almost anything from scratch, quickly, easily, and without spending hours in the kitchen. Think how you can use your rice cooker, Cuisinart, slow cooker, and blender to prepare foods. Salt-free seasoning blends, nuts and seeds, dried fruit, vinegars, and even peanut butter can be used for flavoring.

6. Order it your way. When eating out, order plain food without added sodium. Take care to customize your order, and ask for your food to be prepared without salt. Be sure to be assertive with your waiter or directly with the chef. Order sauces and dressing on the side. Ask for condiments that are low in sodium. Watch the take-out or cheap eats—salt makes cheap food taste better.

7. Use herbs and spices in lieu of salt. Eat at home as often as possible, cooking fresh foods. Eliminate added salt and use chopped fresh herbs and spices to flavor food. Herbs such as rosemary, parsley, dill, chives, cilantro, and basil; spices such as cinnamon, cumin, and nutmeg; and seasonings such as lemon and lime juice, hot sauce, wasabi paste, vinegar, pepper, and salt-free seasoning blends all make great salt substitutes.

8. Get rid of the salt shaker. A dash of table salt contains about 155 mg sodium, so be careful. Keep the pepper mill handy on the table, along with hot sauce and spice mixes. Find lower-sodium alternative seasonings that appeal to your taste buds. Be adventurous and flavor foods with sliced fresh ginger, garlic and garlic powder, a touch of horseradish (1 tablespoon of prepared horseradish contains 47 mg sodium), and other lower-sodium condiments.

9. Check medication ingredient labels. Scrutinize the labels of all over-the-counter medications such as antacids for sodium content. Look for low-sodium varieties instead.

10. Savor your salt. Save those salty favorite foods for a special treat. Sodium in foods you consume frequently can really add up, so be sure to watch portion sizes of bread, and cut way back on (or eliminate) processed meats, deli meats, sodium-heavy cheeses, and restaurant and frozen pizzas and pasta dishes. When you do splurge on a salty treat, watch your sodium intake especially carefully for the rest of the day. Use higher-sodium condiments such as ketchup, barbeque sauce, mustard, pickles, olives, and Worcestershire sauce sparingly.

As a spokesperson for the American Heart Association, it is my job to translate the evidence-based guidelines into dietary advice that will help prevent heart disease in Americans—the nation’s leading cause of death in both men and women. Most deaths in American women are caused by cardiovascular disease, which is highly preventable. Getting your BLOOD PRESSURE DOWN will help battle this statistic and enable women to better take control of their heart health.
_____________________________________________________________________________________________

Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Blood Pressure DOWN (Three Rivers Press, May 7, 2013). Her second book, Prevent a Second Heart Attack  follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). For more information on Dr. Janet or her books, please visit: www.DrJanet.com

3 Great Tips to Avoid Surprising Health Risks of Beans: Dr. Janet on the Dr. Oz Show

Healthy Foods

Dr. Janet offering tips on avoiding surprising health risks caused by beans

We all know that beans are a nutritional powerhouse. They are loaded with protein, fiber, potassium and many other nutrients. However beans can also cause some surprising health risks.

Nutritionist and author Dr. Janet Brill appeared on The Dr. Oz Show to discuss about beans and she reveals tips on how to avoid the surprising health risks that are caused by this staple food.

1. Black beans do not cause migraine

There are three types of beans that are known to trigger migraine which are – Fava, Garbanzo and Navy beans. Dr. Janet advises to consume black beans as they don’t cause any headache.

2. Dry beans lower blood pressure

Beans are generally a great heart healthy food that help lower blood pressure. The problem lies with canned variety which the majority of Americans consume. Canned beans are loaded with sodium that can raise BP. The mantra is to rinse the beans at least twice. Or you can use natural, dry beans, soak them overnight and cook them using pressure cooker.

The secret is that the beans without extra salt are heart healthy and they help bring blood pressure down and lower cholesterol.

3. Properly cooked beans do not cause gas

Though beans cause gas, Dr. Janet offers tips on how to avoid that. She suggests using Japanese dry sea weed, coriander, and baking soda while cooking beans that ensure that beans don’t cause gas.

The idea is not to give up eating beans. Rather eat natural, dry beans thrice a week by cooking them yourself.

Mediterranean Diet Defined: Fruit and Nuts

Mediterranean Diet consists fruits, vegetables, fish and nuts

Mediterranean Diet consists fruits, vegetables, fish and nuts

If you were to compile what constitutes the most important ingredients of a Mediterranean diet, you will most certainly find whole grains, fresh fruits and vegetables, fish, protein-rich legumes and liberal use of extra virgin olive oil in all facets of cooking.

The Mediterranean diet has gained widespread popularity across the world for its far reaching impact on promoting positive health and longevity. It is now a proven fact that the Mediterranean diet is effective in controlling high blood pressure, lowering cholesterol levels, and both treating and preventing type 2 diabetes. What’s more, the diet is rich in flavor, taste and is extraordinarily easy-to-prepare.

Fruit is commonly found in Mediterranean diet recipes, so let’s take a look at the benefits of the fruits  popularly used in Mediterranean diet.

Some delicious fruit commonly available in your local supermarket include: mango, oranges, peaches, apricots, cherries, figs, lemon, pears, plums, pomegranate and all sorts of berries – raspberries, strawberries– and of course, let’s not forget the potassium and fiber rich banana.

Among dried fruits, it is common to find cranberries or raisins mixed in with ancient nuts such as almonds or walnuts.

The variety of fruit and nuts characteristic of the Mediterranean diet can be eaten plain or baked.

For example, in the winter season, a warm scone made of whole wheat and cranberries baked with heart healthy extra virgin olive oil along with a cup of hot tea is a great way to snack and stay warm and comforted.

Almonds – available in whole, sliced (flaked, slivered), and as flour – almonds are a superbly heart healthy food which can be eaten raw or used in a variety of dishes. Almonds reduce the risk of heart disease, help control diabetes, help with weight loss and are rich in protein, fiber, healthy fat and antioxidants. Add almonds to your daily Mediterranean diet and you will be on the road to better heart health.

Walnuts are another fabulous Mediterranean nut that can be eaten as a snack or as a delicious addition to your recipes.. Walnuts are an excellent source of vitamins B6, vitamin E, folate, and thiamin. These delicious nuts also contain various healthy minerals such as iron, magnesium, and phosphorus.  Among Mediterranean recipes, a popular preparation that uses walnuts in generous measure in Roasted Tomato Walnut Pesto Salmon. This simple Mediterranean-style heart-healthy salmon dish, is packed with multiple artery-healing ingredients.

You can also add chopped and toasted walnuts along with figs to Arugula salad. Arugula is an anti-cancer cruciferous vegetable with a delicious peppery bite. It is considered a true super food and is a popular Mediterranean diet ingredient.

Summer is the perfect time for tapping into Mother Nature’s chest of berries. Low calorie, fiber-filled red and blue berries (raspberries, strawberries and blueberries) are the perfect Mediterranean food for summer time. Mix them up with non-fat Greek yogurt for the perfect and delicious summertime snack. For additional nutrition, top your yogurt with heart-healthy walnut bits.

The naturally sweet and fiber-rich banana is an ideal Mediterranean food and summer is the time you might consider using bananas as a desert. Frozen sweet treats are very appealing this time of year, as the weather gets warmer, so try a refreshing cold fruit dessert of summer banana frozen yogurt this spring and summer.

Low Cholesterol Recipe: Fresh Strawberry Basil Margarita

Healthy low cholesterol recipes

Fresh Strawberry Basil Margarita: nutritious low calorie recipe

Seasonal fruits are the perfect sweetener for your favorite summer cocktails (or mocktails)! These are low cholesterol recipes that help lower blood pressure.

During the warmer months, buy your favorite seasonal fruit in bulk and freeze a portion of your fruit for frozen drink and smoothies, and/or defrosted to be added to fruit yogurt parfaits.

Pre-made mixers contain added sugar, which add copious amounts of unnecessary calories to your cocktails.

Why not make nutritious and skinny drinks with your blended fruit (fresh or frozen) instead of adding sugar or simple syrups, such as berries, mangoes, kiwis, grapefruits, pineapple, or whatever fruit you desire on a hot sunny day.

Try this week’s low cholesterol recipe. Celebrate Cinco de Mayo, Light and Fresh SKINNY Strawberry Margaritas!

Fresh Strawberry Basil Margarita

Add leaves from edible plants, such as mint, basil, or cilantro for a hidden punch of flavor (and nutrition) to your margarita.

Yield: 1 serving (6 fl oz)

Ingredients:

  • 1.5 fl oz of tequila
  • ½ cup of strawberries (fresh or frozen)
  • ¼ cup of fresh basil leaves
  • 1/8 cup of fresh squeezed lime juice

Directions:

In a blender, add all the ingredients into the blender and mix until a smooth consistency.
Optional: Add ½ cup of ice, if you didn’t use frozen strawberries.

Nutrition Information Per Serving:
Calories: 131 kcal
Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 8 g
Dietary Fiber: 2 g
Protein:  1 g
Sodium:  2 mg

“Got Great Results” with Cholesterol Down Book

Low Cholesterol

Cholesterol Down

Here is a testimonial by M. Bickhart from Phoenixville on how Cholesterol Down book has helped him lower his cholesterol.

“This was on my Christmas list. Had my blood work done Sept, 2013, results as followed:

Total Cholesterol-231
HDL-78
LDL-131
Triglycerides-108

Read the book, made a list of the 10 guidelines, taped it to the wall near the kitchen sink, tweaked it to my liking.

  • Ate steel cut oatmeal with chia or flaxseed, wheat germ, oat bran most mornings. (I made a week’s supply at once and refrigerated, then reheated adding some kind of berries or bananas.)
  • Took 2 tabs of Cholest-off daily (phytosterols).
  • Took 2 tabs of organic Flaxseed oil daily.
  • Ate almonds or an apple (or both) as a snack sometime during the day.
  • Ate more spinach and mushrooms and garlic and veggies,(beets and cabbage clean the system).
  • Ate more beans (not so great with that).
  • Ate much less meat and dairy (which I had previously done, with little positive results).
  • Drank a soy latte or some kind of soy shake (non GMO)..delicious!!!(not every day).
  • Continued eating the dark chocolate I have always indulged in.
  • Took a garlic supplement (not every day).
  • Took “Super Thisilyn” for 3 weeks (figured it would help my liver recover from whatever damage I have done).I added this little “secret weapon” of my own.
  • For the life of me, could not tolerate the psyllium husk.
  • Continued to exercise, (either walk or zumba or pilates) about 3 times a week.

Just received my new lab results, drawn March 2014 (6 months later), as followed:

Total Cholesterol-186
HDL-78
LDL-94
Triglycerides-69

My 60th birthday is in 2 months. I have a terrible family history. My father died from a stroke and early heart disease. My brother had a severe stroke at age 54. My mother has been on all the “Big Pharma” meds since she was 50 and tries to persuade me to “just take them”.

My labs have NEVER been so good!!!

Thank you Dr. Janet Brill!! Thank you for taking the time to study and publish this information for our benefit… I believe your approach with recognizing the different mechanisms of our bodily functions is the ticket.

May be the best Christmas gift ever!!! My best to anyone reading this…tweak it to your liking and you won’t have to stress anymore over blood tests…Amazing!”

~ M. Bickhart (Phoenixville,Pa)

Buy the book from Amazon:
Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in Four Weeks–Without Prescription Drugs