Beans - Did you know they can lower your Cholestrol?

My journey truly started once I was told that my Cholesterol was high and I needed to be put on medication. I was not ready for that - heart disease runs in my family. I lost my dad way to young to heart disease and I knew where this could be headed.

 

I started on a mission to find alternative and preventative  ways to better my health and lower my cholesterol NATURALLY without the use of medications.


One of the ways to lower your cholesterol is thru changes to your Nutrition.

 

Beans are one of the best foods that you can eat to do that.

 So I started to eat more BEANS!!

Actually I was not a fan.. I  shyed away from chili for years because most had beans. I thought that they were dry and tasteless... I guess for me as I got older I started to try new things, different recipes and I came to the realization that WOW - these really are pretty good!! They come in all different shapes and sizes, colors etc.. and the best part is that they are good for you !!

  

Here are 6 ways beans help lower your cholesterol:

1. They’re rich in fiber, including soluble fiber, which helps lower total cholesterol, LDL (“bad”) cholesterol and triglyceride (fat) levels in your blood
2. They’re a good source of resistant starch, which helps lower your cholesterol
3. They contain phytosterols, the plant form of cholesterol, which help lower your cholesterol levels
4. They’re cholesterol free
5. They’re trans fat free. Trans fat raises your cholesterol and triglyceride levels.
6. They’re low in fat, especially saturated fat, which increases your cholesterol levels

So what kind of Beans can you eat?

• Pintos, black beans, chickpeas, lentils, navy beans, great northern, peas, etc.
• Start with 1/2 cup a day and work your way up to  1- 2 cups a day

There are a variety of ways to get in those servings:

• Salads
• Chili's (Buffalo Chicken Chili)
• Soups
• Burritos
• Fajitas
• Tacos
• Enchiladas - (Black Bean Chicken Enchiladas)
• Dips
• Spreads
• Desserts (Black Bean Brownies)
• Crock Pot Recipes - (Salsa Chicken)

Another way is to replace your Meat with beans ! They are packed with protein, minus the saturated fat - the bad stuff that can put you at risk of raising your cholesterol levels and heart disease.

 

 

Coconut Quinoa - Yes its for Breakfast to!

When I first heard the word QUINOA I was a little skeptical -- all these new superfoods coming at us!! But I will tell you that I was pleasantly surprised !! 

I am typically an oatmeal girl but this is a nice change as a breakfast option! 

Quinoa is a complex carbohydrate that is full of fiber and is Cholesterol Free.

Oh my did I say Carb/Carbohydrate? Its really not a bad word if you eat the right kind.. There are good ones and bad ones and QUINOA happens to be a really good one!  Carbs are key to any heart-healthy diet. When choosing foods that contain carbohydrates, it is important to go with those that contain complex carbohydrates like whole grains which include quinoa, brown rice, barley and couscous, buckwheat, oats and oat-based products, beans, lentils vegetables, fruits etc.

A little fiber never hurt anyone - actually its great for your digestive health! It helps fight constipation and no one wants to deal with that, it can help control diverticulitis, it keeps you full longer, and can help prevent Type 2 Diabetes.  So add some fiber to your diet folks !! 

Now that I told you all about it - how the heck do you make it?? 

Check out some Serving tips! 

• Top it with Fruit and Nuts
• Add some almond milk and almond butter
• Combine with Milk, egg whites, flax seed, mixed berries, applesauce and bake

Pumpkin Soup

Tis the Season -- The Season of pumpkin that is !! I could eat pumpkin everything  !! I really do love it that much ! Ever since I found out that my cholesterol was high, I have changed my way of looking at food and have become more conscious of the ingredients. You can still cook delicious and tasty meals that fill your belly with goodness and our healthy for your heart ! 

Serves 4 (approx 1 cup)

Ingredients:

• 3/4 Cup water, divided
• 1 small onion - chopped
• 1 can (15 oz) canned or fresh cooked pumpkin puree
• 2 cups unsalted vegetable broth
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup unsweetened almond milk Or 1 cup Vanilla Almond Milk makes it a little sweeter
• 1/8 teaspoon black pepper
• 1 teaspoon pure maple syrup (optional)
• 1 green onion chopped (optional)

Directions: 

In a large saucepan, heat 1/4 cup of water over medium heat. Add onion and cook until tender, about 3 minutes. Don't let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Sir in the milk and cook until hot. DO NOT BOIL. 

Serve it up - approx 1 cup and garnish with parsley or green onion

Nutritional Analysis : 

Calories: 73, Total Fat: 1g, Saturated fat: trace, Trans Fat: 0 g, Monosaturated fat: trace, Cholesterol: trace, Sodium: 51 mg, Total Carbohydrates 13 g, Dietary fiber: 3g, Sugar: 0, Protein: 3 g