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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.

Five Tips for Fending Off Holiday Weight Gain

Heart Healthy Food

Exercise more to offset holiday overeating

Here are given five tips for fending off holiday weight gain:

  1. Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving.

    You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.

  2. Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra holiday splurges. Make a contract with an outside person to get an extra weekly workout in to cover your inevitable holiday indulgences.

  3. Follow basic healthy eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished.

    Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.

  4. Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.

  5. Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

Cranberry relish:

Mix cranberries with a small Valencia orange to add sweetness. Cut back on amount of added sugar and add a tablespoon of Grand Marnier. Add chopped walnuts.

Green bean casserole:

Omit cream soup and fried onion rings. For each pound of fresh green beans, combine the following and bake in a covered casserole dish at 350 ºF until bubbly (about 30 minutes): ½ cup fat-free half and half, 1 cup sliced carrots, 2 Tbsp minced dried onions, 2 Tbsp grated parmesan cheese.

Better yet, steam green beans and add sautéed mushrooms, shallots, balsamic vinegar, a touch of sugar and some sliced almonds and bacon bits for super tasty yet LIGHT.

Candied yams:

For each pound of yams, bake use ½ cup OJ plus cinnamon to taste and ¼ cup raisins. Add light margarine, reduced calorie maple syrup and a touch of mini marshmallows and you cut the calories in half.

Or…for the more traditional sweet potato casserole…use the “mini” marshmallows; replace butter with light tub margarine; and the brown sugar with Splenda® brown sugar blend.

Eggnog:

Purchase fat-free eggnog or make your own: 2 peeled ripe bananas, 1 cup fat-free milk or soy milk, ½ tsp ground nutmeg, 1 tsp rum extract. Puree all ingredients in blender until smooth.

Pecan pie:

Add oatmeal to the recipe, use a trans fat-free crust, substitute Splenda® brown sugar blend for brown sugar, substitute light margarine for butter, substitute Egg Beaters® for eggs. Use thawed fat-free whipped topping in place of whipped cream.

Holiday Mindset:

Who says you can’t enjoy the scrumptious holiday goodies and still maintain some waist management? All it takes is some ingenuity in the kitchen and a mindset of a little is good, a lot is not. Try these holiday makeover recipes and you will be taking one small step to a healthier and lighter new year. Don’t forget to get EXERCISE in this coming week to balance out the inevitable extra calorie consumption.

Happy Holidays to All!

Dr Janet

 

 

 

Heart Healthy Light and Creamy Potato Salad

Potato salad is a favorite side dish at summer cookouts.

Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream.

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Low Cholesterol Recipe

Low Cholesterol Food

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.

Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.

Make a greener and creamier version of potato salad by trying this week’s featured
recipe, Green Goddess Potato Salad!

Zero Cholesterol Recipe Of Light And Creamy Green Goddess Potato Salad

A super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!

Yield: 6 servings ( 1
serving = ½ cup)

Ingredients:

Potato Salad
1.5 lbs Yukon gold potatoes
¼ cup of chives or scallions, chopped
3 cups of kale, shredded

Green Goddess Dressing
1 cup of fresh spinach leaves
2 scallions
1 avocado, skinned and pitted
1 garlic clove
2 Tbsp of white wine vinegar
2 Tbsp of lemon juice
1 Tbsp of olive oil
1 Tbsp of fresh tarragon, chopped (or dried tarragon)
½ tsp of black pepper

Directions:

In a large pot, boil the potatoes until a fork pierces the potatoes easily. Drain the pot of potatoes. Let the potatoes cool for about 10 minutes before cutting the potatoes into slices or quarters.

In a large bowl add the potatoes, chives, and kale. In a food processor or blender, add the green goddess dressing ingredients and mix until the dressing is a smooth consistency.

Pour ¾ cup of the dressing onto the potato salad and stir until the dressing evenly covers the entire potato salad. Green Goddess Potato Salad is ready to serve!

Nutrition Information Per Serving:

Green Goddess Potato Salad: ½ cup

Calories: 120 kcal,
Fat: 2 g, Cholesterol: 0 mg,
Carbohydrate: 22g, Dietary Fiber: 5g,
Protein: 4g, Sodium: 24 mg

Green Goddess Dressing: 2 Tablespoons

Calories 24 kcal, Fat: 2g, Cholesterol: 0 mg Carbohydrate: 1g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 3 mg

 

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

July 4th Zero Cholesterol Recipe of Red White And Blueberry Coleslaw

Low Cholesterol Recipe

Colorful, Delicious & Heart Healthy

Have you developed your July 4th menu yet?

Don’t forget to incorporate multiple shades of red, white, and blue fruits and vegetables!

Fruits:

Red- strawberries, raspberries, cherries, watermelon, red apples, red grapefruit, pomegrantes, cranberries, blood red oranges

White-  white nectarines, white peaches, bananas

Blue (or purple)- blueberries, blackberries, purple grapes, plums, figs

Vegetables:

Red- tomatoes, red bell peppers, beets, red onion, red cabbage, radishes, red potatoes

White- onion, cabbage, cauliflower, mushrooms, garlic, white corn, jicama, potatoes

Blue (or purple)- eggplant, purple cabbage

For an example, check out this week’s featured recipe, Red, White and Blueberry July 4th Coleslaw!

July 4th zero cholesterol recipe of Red White and Blueberry Coleslaw

Stir up your own dressing for your coleslaw by using plain 0% Greek yogurt and vinegar for the main ingredients.

Yield: 8 servings (1 cup = 1 serving)

Ingredients:

Red White and Blueberry Coleslaw

  • 2 cups of white cabbage, shredded or chopped
  • 1 cup of red cabbage, shredded or chopped
  • 1 cup of carrots, shredded or chopped
  • 1 cup of fresh blueberries
  • 1 cup of strawberries, chopped
  • 1 cup of grape or cherry tomatoes, sliced in half

Blueberry Yogurt Dressing:

  • 1 cup of fresh blueberries
  • ¼ cup of red wine vinegar·
  • ¼ cup of OJ or juice from half an orange.·
  • ½ cup of plain greek yogurt·
  • 1 tsp of dijon mustard·
  • 1 Tablespoon of honey

Directions:
In a large bowl add the coleslaw ingredients. In a food processor or blender, add dressing ingredients and blend until a smooth consistency. Pour dressing over the raw coleslaw and mix together until the dressing evenly covers the bowl of coleslaw. Coleslaw is ready to serve.

Nutrition Information:
Per Serving: Calories: 67 kcal
Fat: 0g
Cholesterol: 0 mg
Carbohydrates: 14g
Dietary Fiber: 3 g
Protein: 3 g
Sodium: 33 mg

Zero Cholesterol Recipe Of Watermelon Black Bean And Corn Salsa

Low Cholesterol Recipe

Enjoy summers with watermelon black bean and corn salsa

As of Saturday, June 21st, Summer is officially here, which means it is finally watermelon season!

Watermelon is the perfect super low calorie refreshing treat that always seems to quench our thirst on hot summer days, especially July 4th weekend just around the corner! Enjoy a serving of fruit (1 cup of watermelon) to replace those post dinner high calorie desserts such as ice cream, cookies, and cake.

In addition to being a sweet snack and dessert all by itself, diced/chopped watermelon can sweeten side dishes, salads, or salsas, as featured in this week’s feature recipe, Watermelon Black Bean and Corn Salsa.

Low calorie and zero cholesterol recipe of Watermelon Black Bean and Corn Salsa:

Use seasonal fruit to create a unique salsa instead of your usual tomato salsa.

Yield:16 servings (1 serving = ¼ cup)

Ingredients:

  • 2 cups of watermelon, diced
  • 2 ears of corn, cooked, corn cut off the cob
  • ½ cup of low sodium black beans, rinsed and
  • drained
  • 1/3 cup of red onion, minced
  • ½ medium cucumber, peeled and diced
  • ¼ cup of fresh cilantro leaves, minced·
  • 1 lime, fresh squeezed juice·
  • ½ tsp of cracked black pepper

Optional: 1 jalapeño, minced

Directions:
In a medium size bowl, add all the ingredients and mix together. Salsa is ready to serve!

Nutrition Information Per Serving:
Calories: 26 kcal
Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 6g
Dietary Fiber: 1g,
Protein: 1g
Sodium: 46 mg

Quick ‘N Healthy Summer Lunch Idea – Tuna Stuffed Pepper

Low Cholesterol Recipe

Delicious Recipe for Summers – Tuna Stuffed Pepper

Quick healthy lunches are always a great idea to have on hand, especially during those hot summer days when cooking in a hot kitchen just isn’t going to happen. Canned tuna and salmon are both fabulous light lean protein sources to keep in your pantry. Remember to always purchase the tuna and salmon in water, not in oil. Also, instead of adding mayo to make your tuna or salmon salad creamy, cut back on calories by using this delicious swap: add 0% plain Greek yogurt with red wine vinegar, as featured in this week’s recipe, Tuna Stuffed Peppers.

Low Cholesterol Recipe of Tuna Stuffed Pepper:

Stuff a bell pepper with tuna fish for a low carbohydrate bread option and serving of vegetables to add to your daily intake.

Yield- 2 serving  (1 serving = 1 bell pepper with ½ cup of tuna
stuffing)

Ingredients:

  • 2 Bell peppers
  • 1 can of light tuna (or salmon) in water,
  • drained
  • 2 celery stalk, chopped
  • 1/4 red onion, chopped
  • 2 Tbsp of 0% plain greek yogurt
  • 1 Tbsp of red wine vinegar
  • ¼ tsp of cracked black pepper
  • 1 tsp of dried dill (or fresh)

Directions:
Either cut the top off a bell pepper or cut bell pepper in half. In a medium bowl, mix the rest of ingredients to form the tuna salad. Stuff the pepper or pepper halves with the tuna stuffing. Eat cold or heat in the oven for 10-15 minutes on 350 ºF.

Nutrition Information Per Serving:
Calories:136kcal
Fat: 1 g
Cholesterol: 38 mg
Carbohydrate: 11g
Dietary Fiber: 3g
Protein: 19 g
Sodium: 351 mg

Heart Healthy, Cholesterol-free Zucchini Lentil Veggie Burger

Low Cholesterol Recipe

Heart Healthy Food

What is Meatless Monday?

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. They provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives.

Did you know you could make a delicious burger without animal protein? Well, it is possible!

Go veggie the next time you make burgers.

All you need is a mixture of beans, whole grains, and seeds to make the perfect cholesterol-free burger with heart healthy fats, lean protein, and dietary fiber.

Start by creating your burger:

1) Choose 1-3 main ingredients to build the basis of your burger:

Beans: lentils, black beans, white beans, chickpeas
Grains: quinoa, brown rice, rolled oats
Vegetables: pureed or chopped sweet potato, carrot, red pepper, zucchini, cauliflower, corn, onion

2) Add spices, herbs, and/or seeds

3) Select a cooking method: grill, stovetop, or oven.

Begin your veggie burger experience by making this week’s featured recipe, Zucchini Lentil Burgers, to be a part of your next BBQ or Meatless Monday meal.

Zero cholesterol recipe of Zucchini Lentil Burgers:

A gluten-free vegan burger made without eggs.

Yield: 6 servings (4 oz burger per serving)

Ingredients:

  • 1 Tablespoon of olive oil
  • ½ medium yellow onion, minced
  • 2 cloves of garlic, minced
  • 1 medium zucchini
  • 2 cup of cooked lentils
  • 2 Tablespoons of sunflower seeds
  • 2 Tablespoons of sesame seeds
  • 2 Tablespoons of ground flaxseed
  • 1 Tablespoon of chia seeds
  • ¼ cup of rolled oats, processed to a flour consistency
  • 2 Tablespoons of BBQ sauce
  • 1 Tablespoon of ground ginger
  • 1 Tablespoon of ground mustard
  • 1 Tablespoon of ground cumin
  • 1 Tablespoon of dried onion flakes
  • 1 tsp of red pepper flakes

Directions:

In a skillet, heat the olive oil and sauté the onion and garlic on medium heat for about 10 minutes. In a food processor, mince the zucchini. Pour processed zucchini in paper towels and squeeze out the water into the sink. In a large bowl, add the zucchini, sautéed mixture, and the rest of the burger ingredients. Mix the ingredients together. Use ½ of the mixture to form 6 burger patties. Place burger patties on a large skillet greased with olive oil. Cook veggie burgers on medium heat until both sides of the burger are golden brown (flip burgers every 5 minutes for about 20-30 minutes). Serve veggie burgers on a whole wheat burger bun/English muffin OR on a bed of leafy greens. Don’t forget your burger fixings such as a slice of tomato, onion, pepper and heart healthy spreads (hummus, pesto, or guacamole).

Nutrition Information Per Serving:
Calories: 171 kcal
Fat: 6 g
Cholesterol: 0 mg
Carbohydrate: 24g
Dietary Fiber: 7 g
Protein: 8 g
Sodium: 53 mg

Grilling your Way to Health

Heart Healthy Recipe

Delicious and Heart-Healthy Salt-Free Seasonings

Grilling is a superbly healthy and lean cooking technique; just don’t ruin the health aspect by dousing your grilled food with a salt-laden marinade or other seasoning. Grill your way to better health with vegetables and lean meats, but be sure to season them with delicious salt-free seasoning blends.

The CDC recommends that all of us curb our sodium intake to <2,300 mg of sodium per day to reduce your risk of developing heart disease, high blood pressure, and other serious health conditions.

Salt is made up of 40% sodium. Just 1 tsp of salt = 2,400 mg of Sodium, putting you over your daily limit.

Look for salt-free wording printed on the packaging of poultry, seafood, and all-purpose seasonings and marinades and take a quick look at the sodium content on the food label.

Better yet, make your own salt-free seasonings and marinades such as this week’s featured recipe, Salt-Free Grilling Seasoning, a perfectly delicious and heart-healthy seasoning to spice up your Memorial Day weekend!

Salt-Free Grilling Seasoning

Sprinkle the seasoning as your taste prefers. The more you add, the more intense the flavor becomes. This salt-free seasoning contains zero cholesterol and helps prevent heart disease.

Yield: About 1/3 cup

Ingredients:

  • 2 Tablespoon paprika
  • 2 Tablespoon of garlic powder
  • 1 Tablespoon of dry mustard
  • ½ Tablespoon of onion powered
  • ½ Tablespoon of brown sugar
  • 2 tsp of cayenne pepper

Directions:

Combine all ingredients in a small bowl and mix until all spices are evenly dispersed. Sprinkle grilling seasoning on vegetables and/or lean protein before grilling.

Nutrition Information Per Serving:

Calories: 190 kcal
Fat: 6g
Cholesterol: 0mg
Carbohydrate: 33g
Dietary Fiber: 10g
Protein: 8g
Sodium: 20mg

Light and Lean Omega-3 Packed Protein

Heart Healthy Recipe

Heart Healthy Food

Do you prefer lighter meals during the warmer months?

Start with a lean protein such as fish, specifically fish with high omega 3 fatty acid content: salmon or tuna.

Omega 3 fatty acids reduce cognitive decline, depression, as well as reduce the risk of developing heart disease by decreasing inflammation in our bodies.

Try this week’s tuna recipe, Pan-Seared Sesame and Chia Seed Crusted Tuna.

Low cholesterol recipe of Pan-Seared Sesame and Chia Seed Crusted Tuna:

Crust your tuna steaks with seeds for an additional heart healthy touch.

Yield:  2 servings (1 serving = 4 oz)

Ingredients:

  • 1 Tbsp EVOO (extra virgin olive oil)
  • 2-4 oz tuna steak, raw
  • 1 Tbsp chia seeds
  • 1 Tbsp sesame seeds
  •  ½ Tbsp of cracked black pepper
  • Optional Salad Fixings: dark leafy greens, shredded carrot and cucumber, avocado slices, and cubed mango and kiwi.

Directions:

Combine the chia seeds, sesame seeds, and black pepper on a small plate. Coat both sides of the tuna steaks with the seed mixture (You may need to press the coating into the flesh to stick to the tuna steaks.) Place large skillet on stove and heat skillet on medium heat.

Drizzle the EVOO on the skillet and place the tuna steaks on the skillet. Sear the tuna steaks for about 2 minutes on the top and bottom and about 1 minute on the outer sides of the tuna steaks. Remove steaks from the pan and cut ½ inch slices. Tuna is ready to be served.

Eat tuna slices by themselves or place on a bed of dark leafy greens with spring fruits and vegetables and sprinkle with a light EVOO based dressing of choice.

Nutrition Per Serving:

Calories: 185 kcal
Fat: 7g
Cholesterol: 51 mg
Carbohydrate: 3g
Dietary Fiber: 3g
Protein: 28g
Sodium: 44mg