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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.

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

 

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

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

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

 

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