Low-Cholesterol Cookbook For Dummies

by Molly Siple, MS, RD

Low-Cholesterol Cookbook For Dummies®

Published by
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Copyright © 2005 by Wiley Publishing, Inc., Indianapolis, Indiana

Published by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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Library of Congress Control Number: 2004115692

ISBN: 0-7645-7160-5

Manufactured in the United States of America

10 9 8 7 6 5 4 3

1B/RV/QS/QV/IN

Dedication

To my stepfather, Milton Otis Shaw, for all his kindness.

About the Author

Molly Siple, MS, RD, is also the author of Healing Foods For Dummies. She writes a nutrition column that appears in Natural Health magazine and she has taught nutrition at the Southern California School of Culinary Arts in Pasadena, California.

She is the coauthor, with Lissa DeAngelis, of Recipes for Change, which was a finalist nominee for the International Association of Culinary Professionals’ Julia Child Cookbook Awards in the Health and Special Diet category. Ms. Siple also founded a successful catering business in New York City.

Author’s Acknowledgments

Here’s a big thank you to Wiley Publishing for giving me the opportunity to write this book. First, thank you to the acquisitions editor, Natasha Graf, for signing off on my receiving the assignment and having the project start so quickly. And what would my days of writing have been like without the bright and cheery e-mails I’d open first thing in the morning from my brilliant project editor, Natalie Harris, who could always see the big picture? Much thanks also to Emily Nolan, a recipe tester who really knows her stuff and pointed out my glitches, and to Tina Sims, copy editor, who asked me clever questions and sometimes performed surgery on my sentences. I also much appreciate the work of Patty Santelli, general reviewer and nutritional analyst, for her thoughtful insights into the technical aspects of the text.

Special thanks also goes to Deborah Morley, a budding chef herself, who took time from her culinary studies to help me test recipes. And what a pleasure to have Lissa DeAngelis calling to give me company as I wrote and answering my cooking questions. But the biggest thank you of all goes to my partner in all things, Victor Watson. While I wrote the book, you ran my errands, hunted up research studies in the library, shopped for the food for testing the recipes, let me know quite clearly when the results were too bland, fed me when I had no time to cook, and, in general, let me feel loved as you cheered me on.

Publisher’s Acknowledgments

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Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Project Editor: Natalie Faye Harris

Acquisitions Editors: Mikal E. Belicove, Natasha Graf

Senior Copy Editor: Tina Sims

General Reviewer and Nutritional Analyst: Patty Santelli

Recipe Tester: Emily Nolan

Senior Permissions Editor: Carmen Krikorian

Editorial Manager: Christine Meloy Beck

Editorial Assistants: Courtney Allen, Melissa Bennett

Cover Photo: © Dennis Gottlieb, FoodPix

Illustrator: Elizabeth Kurtzman

Cartoons: Rich Tennant, www.the5thwave.com

Composition

Project Coordinator: Maridee Ennis

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Contents

Title

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Icons Used in This Book

Where to Go from Here

Part I : Starting Out Right to Control Your Cholesterol

Chapter 1: Conquering Cholesterol Is Easier (and More Pleasant) Than You Think

Cholesterol Doesn’t Grow on Trees

Eating to Produce the Right Mix of Cholesterols

Paying Attention to Risk Factors

Lowering Cholesterol for Very High Risk Patients

The Eating Plan for Controlling Cholesterol

Exploring the Recipes in This Book

Chapter 2: Favorite Foods for Controlling Cholesterol

Making Friends with Fiber

Arming Yourself with Antioxidants

Phytonutrients That Lower Cholesterol

Mineral Allies That Control Cholesterol

Intercepting Inflammation

Cooking with the Best

Chapter 3: Looking at Those Foods You’ve Been Warned About

Calming Down about High-Cholesterol Foods

Getting the Fat Story Straight

Nibbling on Nuts — in Moderation

Bringing Cholesterol-Controlling Foods into Your Kitchen

Chapter 4: Controlling Cholesterol When Eating Out

Having Breakfast in the Usual Joints

Nourishing Yourself on Your Lunch Break

Doing Dinner

Chapter 5: Gearing Up for Healthy Cooking

Gathering Healthy Ingredients

Figuring Out Food Labels

Preparing to Cook

Part II : Mastering the Beneficial Breakfast

Chapter 6: Greeting the Morning with Healthy Carbs

Sorting Out Starches and Sweets

Carb- and Cholesterol-Friendly Breakfast Recipes

Cherry-Studded Three-Grain Porridge

Buttermilk Pancakes with Pecan-Maple Syrup

Cranberry Fruit Pudding

Baked Apples with Mango Chutney

Baked French Toast with Blueberry Sauce

Chapter 7: Starting Your Day with Protein

Making a Point of Eating Protein

Considering Eggs: Not the Villains They’re Cracked Up to Be

Expanding Your Breakfast Protein Options

Hearty Recipes for Breakfasts with Protein

Egg-White Scrambled Eggs with Tomato and Feta

Mexican Eggs and Canadian Bacon

Coddled Eggs with Sautéed Mushrooms

Hash Browns with Veggie Bacon

Scandinavian Mustard-Dill Herring

Chapter 8: Having Breakfast in a Jiffy

Grabbing a Piece of Fruit

Starting Your Day the Nutty Way

Preparing Breakfast in Your Sleep (Well, Almost)

Quick-and-Easy Breakfast Recipes

Ready-Made Waffles with Walnut-Pear Sauce

Polenta Rounds with Basil Tomato Sauce

Savory Fish and Egg White Scramble

Strawberry-Blueberry Sundae

Meal in a Muffin

Part III : Making Your Day with Heart-Healthy Starters

Chapter 9: Preparing Soup, Simple and Hearty

Begin at the Beginning: Developing a Tasty Stock

Roasted Vegetable Stock

Basic Chicken Stock

Basing Your Soup on Heart-Healthy Ingredients

Leek and Mixed Vegetable Soup

Curried Carrot Soup with Fresh Ginger

Onion Soup with Shortcuts

Lentil Soup Scheherazade

Making Soup into a Meal

Beef Barley Soup

Chicken Gumbo with Okra

Inventing Soups Starting with Canned and Bottled Ingredients

Chapter 10: Super Salads for Everyday Meals

Making Salads with the Best and the Brightest

Tossing Together Your Basic Salad

Colorful Coleslaw

Sliced Tomatoes with Avocado Dressing

Beet, Pear, and Belgian Endive Salad

Arugula Salad with Barley and Chickpeas

Fennel, Orange, and Avocado Salad

Spinach and Walnut Salad with Ruby Grapefruit

Salads That Begin with Protein

Tuna Salad Niçoise

Mexican Chicken Salad

Savory Steak Salad with Broiled Tomato Dressing

Chapter 11: Mouth-Watering Morsels for Special Occasions

Little Bites a Cardiologist Would Love

Crudités with Mango Salsa and Creamy Avocado Dip

Mango Salsa

Creamy Avocado Dip

Cinnamon and Spice Almonds

Citrus-Scented Marinated Olives

Turning Dinner into Hors d’Oeuvres

Skewered Scallop Seviche with Avocado

Mushroom Pâté

Part IV : Having Your Poultry, Fish, and Meat

Chapter 12: Flocking to Chicken and Turkey: New Ways to Prepare Old Favorites

Cholesterol-Controlling Benefits of Poultry

Old MacDonald Had Some Chickens — and So Can You

Roasted Chicken with Marinated Olives, Rosemary, and Oranges

Roasted Chicken Provençal

Moroccan Chicken with Couscous

Grilled Marinated Chicken with Creamy Peanut Sauce

Creamy Peanut Sauce

Chicken Tandoori with Yogurt-Mint Sauce

Yogurt-Mint Sauce

Chicken Stew with Prosciutto and White Beans

Talking Turkey All Year Long

Turkey Chili with Jalapeño and Herbs

Turkey Burger

Chapter 13: Serving Up Great-Tasting Seafood

Savoring Salubrious Seafood

Bringing Home Beauties: Shopping for and Storing Fish

Fishing for Compliments: Using the Right Cooking Method

Fabulous Whole-Fish and Filet Recipes

Halibut with Cilantro-Lime Salsa

Tilapia with Jalapeño-Tomato Ragout

Broiled Alaskan Wild Salmon with Chinese Vegetables

Baked Sea Bass with Aromatic Vegetables

Additional Sensational Seafood Recipes

Canned Light Tuna Fish Cakes

Grilled Scallops and Vegetables Marinated in Herbs

Grilled Scallops

Grilled Vegetables

Fish Tacos with Sweet Peppers

Anchovy and Clam Fettuccine

Chapter 14: Managing Meats in a Healthy Diet

Finding Healthy Ways to Eat Meat

Rounding Up Healthy Red Meats

Preparing Pork That’s Lean and Mean

Meaty Recipes for Healthy Eating

Steak Stir-Fry with Chinese Vegetables

Vegetable Beef Stew

Roasted Pork Tenderloin with Hazelnut-Marmalade Glaze

Juicy Pork Chops with Rosemary

Buffalo Meatballs

Part V : A Harvest of Cholesterol-Controlling Veggies, Beans, and Grains

Chapter 15: Welcoming Heart-Friendly Veggies into Your Kitchen

The Veggie VIP List

Readying Vegetables for the Table

A Diversity of Delicious Veggie Recipes

Antipasto Artichoke

Asparagus with Mustard Vinaigrette

Broccoli-Shiitake Stir-Fry

Roasted Carrots with Walnuts

Kale with Onions, Garlic, and Greek Olives

Okra Mediterranean Style

Red Cabbage Braised in Red Wine

Spinach with Peanuts and Ginger

Sweet Potato and Parsnip Purée with Toasted Pecans

Chapter 16: Betting on Beans and Other Legumes for Lower Cholesterol

Reasons to Love Legumes

Legumes by Many Other Names

Shopping for Beans and Storing Them at Home

Luscious Legume Recipes

Great Northern Tuna Salad Provençal

Cannellini and Tomato-Parmesan Ragout

Sweet and Spicy Refried Black Beans

Edamame and Corn Succotash Scented with Butter and Chives

Red Lentil Dal with Caramelized Onions

Garlic Lima Beans

Chapter 17: Quality Grains for Your Heart’s Sake

Refined Doesn’t Mean Better: The Health Benefits of Whole Grains

Growing Your Grain Choices

Easing Into Whole-Grain Cookery

Polenta with Turkey Sausage and Broccoli Rabe

Sage-Scented Barley with Portobello Mushrooms

Treasuring Grains with a History

Stuffed Bell Peppers with Turkish Pilaf

Herbed Wild Rice with Currants and Pecans

Quinoa Italiana

Ciaoing Down on Healthy Pasta

Spinach Pasta with Walnut-Basil Sauce

Buckwheat Noodles in Asian Sesame Sauce

Part VI : Savory Accompaniments and Sweet Finishes

Chapter 18: Sparking Flavors with Seasonings and Sauces

Seasoning When You Want Less Salt

Salsa Dancing

Better-Than-Store-Bought Sauces

Cranberry Sauce with Caramelized Onions and Cinnamon

Apple Salsa

Asian Cucumber Relish

Creamy Sandwich Spread

Sweet Red Pepper Sauce

Chapter 19: Dishing Up Fruit for Dessert

Picking Fruit to Enhance Heart Health

Fun and Fruity Recipes

Buttermilk Crepes with Brandied Apricot Conserve

Mango Sorbet with Minted Strawberry Sauce

Poached Pears with Cardamom- Flavored Frozen Yogurt

Apple-Sour Cream Crumble

Blueberry-Lemon Mousse

Chapter 20: Baked Goods that Keep the Heart Ticking

Heartfelt Reasons to Bake

Upgrading Your Ingredients

Guilt-Free Recipes for Baking

Homemade Crackers Flavored with Garlic and Herbs

Gingerbread-Applesauce Muffins

Banana-Date Tea Loaf

Chewy Oatmeal Cookies with Currants

Part VII : The Part of Tens

Chapter 21: Ten Beverages That Say, “Here’s to Your Health!”

Benefiting from Black Tea

Enjoying Green Tea

Considering Chamomile Tea

Winning with Red Wine

Enjoying a Drop of the Grape

Going for the Orange

Including Other Fruit Juices (but Not Too Much!)

Lifting a Stein

Sipping Healthy Sparkling Beverages

Lassi Come Home

Chapter 22: Ten Ways to Trim Your Food Bill

Shopping More Often but Buying Less

Showing Up at Farmers Markets

Buying Produce in Season

Going Grocery Shopping with a Plan

Scouting Out Neighborhood Food Shops

Wising Up about How to Keep Food Fresh

Stocking Up on Stock

Traveling with Snacks

Finding Cheap Restaurant Eats

Cooking at Home More Often

Appendix: Metric Conversion Guide

Introduction

T he first place to start in controlling cholesterol and lowering your risk of heart disease is in your lifestyle, in particular, changing and improving on what you eat. Sound hard? Don’t despair. My advice is easy to swallow, as I’m sure you’ll find when you sample the recipes in this book.

Good nutrition is still the foundation of health. Nutrients in food go to work in amazing ways, on the cellular and molecular level, to restore normal body function. The vitamins and minerals in the foods I tell you about in this book help your body lower the bad cholesterol, raise the good kind, and protect your arteries from damage. And that’s just the beginning of the long list of everything they do. Of course, you’ve already taken the right first step in deciding to pick up this cookbook. Getting healthier starts in the kitchen!

Throughout this book, the dishes I’ve developed for you are geared to the needs of someone with cholesterol that’s moderately elevated. You may have special needs and concerns that will require adjustments to the recipes. Work with your doctor or other health professional to tailor your diet as required. You may also need medication to treat your condition. But again, that’s a matter between you and your doctor.

About This Book

The Low-Cholesterol Cookbook For Dummies gives you a good overview of an effective way to control cholesterol, backed up by my own experience as a nutritionist as well as scientific studies. The basics are there, about fat and cholesterol in foods, and how to put together meals that give you healthy amounts. I also load the pages with information on all the various nutrients that lower the “bad” LDL cholesterol or raise the “good” cholesterol. And you hear all about soluble fiber that soaks up cholesterol and escorts it out of your body. To make this book is as up-to-date as possible, I also touch on some newly recognized risk factors for heart disease that tie in with managing cholesterol.

Each chapter covers a category of food, such as vegetables or fish. You find out the basics of cooking these and also which ones best suit a cholesterol-controlling diet. Use these recommendations to write your grocery shopping lists. The recipes pages are also packed with useful health advice; the introductions to the recipes are filled with nutrition information on what you’re about to cook.

But let’s get to the good part: the recipes. First, they’re delicious so you’ll want to eat them even if they weren’t good for you. And as I created each dish, I made a special effort to feature the most nutritious, fresh, and natural foods that also help manage cholesterol. Recipe ingredients and procedures are kept as short and simple as possible, but without sacrificing flavor. With certain recipes you have the chance to shop for special ethnic ingredients I thought you’d find intriguing. Throughout the book, I also try to make a few jokes here and there, especially in the section titles, to amuse myself and you.

Conventions Used in This Book

The recipes in this book are very complete, but they may not spell out every detail of prepping and cooking the food. For example, certain steps and techniques in cooking are standard no matter what you’re preparing. In addition, in this book, I require specific types of ingredients and also want to make sure that you adhere to a few of my other cooking preferences. Take a quick look at the following list for points that apply to all the recipes:

Organic foods are not required, because I figure you have enough to think about in shifting to a more heart-healthy diet. But by all means, buy organic when you can, to spare your body added toxins. Or at least wash produce in one of the products that removes toxins from fruits and vegetables.

Fruits and vegetables are washed under cold running water before using.

Pepper is freshly ground pepper. Invest in a pepper mill and give it a few cranks when you want pepper bursting with flavor.

Fresh herbs are specified in many of the recipes for their bright, authentic flavor. But you can still make a recipe if you don’t plan to use these by substituting dry herbs, using one-third the amount of fresh.

Dairy products are lowfat.

Eggs are large unless otherwise indicated.

Canned goods are the low-sodium or no-added-salt versions.

Food products never contain any partially hydrogenated oils.

Water is filtered water.

Keep pots uncovered unless I tell you to put on the lid.

Some other points about the recipes are also useful to keep in mind:

Most of the recipes are written for four servings, an easy number to multiply or divide if you’re feeding a crowd or you need just two servings for you and a friend.

The nutrient information given at the end of each recipe is the amount of those items in a single serving. Have a larger serving size, and you need to increase these numbers.

If you can’t find the exact ingredient that a recipe calls for in a specific amount, don’t worry. A little more or less of an item won’t ruin the dish, and — who knows — if you tinker slightly with the ingredients, you may invent something that you like even better.

The preparation time estimated for each recipe includes cutting veggies and assembling ingredients and measuring them. Doing this before you start cooking also makes the whole process more efficient. You won’t be surprised that you’re out of olive oil just at the moment you need some.

The temperature for all recipes is in Fahrenheit.

Here are some non-recipe conventions to keep in mind when reading this book:

Italic is used for emphasis and to highlight new words or terms that are defined.

Boldfaced text indicates the action part of numbered steps.

Monofont is used for Web addresses.

tomato This little tomato indicates that the recipe is vegetarian. You see it in on the “tabs” in front of the recipe names in the recipe chapters.

What You’re Not to Read

You don’t have to read every single word I’ve written. The material in the regular paragraphs I do recommend. These sections tell you the basics about the subject of controlling cholesterol. But you don’t have to read items marked with the Technical Stuff icon, which, although interesting, may give you more details and facts than you want or need.

Reading sidebars is also optional. They provide supporting material on the subject of heart disease but they aren’t absolutely essential for finding out how to manage cholesterol. And if you’re already a pro at cooking, certainly skip over any cooking advice that you find obvious. But don’t worry, I won’t tell you how to boil water.

Foolish Assumptions

As I tested the recipes — and I did cook all of them right in my own home kitchen — I pictured you standing there right next to me, following the cooking procedures and sampling the results. I tailored the recipes to suit a certain kind of cook, who I imagine to be like this:

You’re fairly handy in the kitchen. You know how to clean mushrooms without being told, and stuffing a chicken is no big deal. But making a galantine of chicken (a simmered and boned, stuffed chicken glazed in aspic — oh please!) is beyond your scope, which is okay, because elaborate cooking techniques are nowhere to be found in this book.

You know how to shop for food. At least you know your way around a supermarket. But the few times you wandered into one of the new natural foods supermarkets, you saw all sorts of ingredients you never heard of. You also have never ventured into or even come across one of those neighborhood ethnic food shops that look untidy but hold an array of culinary treats. I purposely include special ingredients, such as date sugar, Italian prosciutto, and oil-cured olives in various recipes to lead you into these unique stores.

Uninteresting food isn’t worth the trouble of preparing it, according to you. You want dishes with personality and flavors that get your attention. It’s fine if a food is good for you, but it better have pizzazz.

Fiddling with recipes is normal for you when you’re trying out a dish. Be my guest! I realized that I couldn’t possibly know how much garlic or onion you like, for example. I settled on amounts of ingredients that seemed good to me and to the palates of occasional tasters. (Be forewarned. I currently don’t like lots of garlic, have no interest in soy sauce, and think ginger is great in just about everything.)

You realize that putting some time into cooking at least one nutritious meal per day is an important part of taking care of your health and controlling cholesterol. But you’re not signing on for hours of fussing in the kitchen. A recipe that lets you get in and out in an hour or less is what you’re after, or you at least prefer a dish you can throw together and cook without watching the pot.

How This Book Is Organized

Beginning with the introduction, this book is organized around a way of eating and various foods proven to control cholesterol. The book is arranged in seven major parts, and each part is divided into chapters that address specific subjects. The following sections describe the main themes in each part.

Part I: Starting Out Right to Control Your Cholesterol

These five chapters tell you what to eat and why. I present the way of eating that this cookbook embodies, a diet that features nutritious whole foods, cuts back on saturated fat, and balances carbohydrates with healthy oils. I also pack the pages with information on the nutritional components of the recommended foods and how they affect health in terms of biochemistry. I provide shopping lists of the best foods to eat.

You also get some tips on what to order in restaurants. If you’re like most people, you intersperse cooking with eating out, and when you do, you can refer to Chapter 4 to find out about the healthy foods you can order. And in Chapter 5, I give you help, should you need it, to set up your kitchen and get ready to cook.

Part II: Mastering the Beneficial Breakfast

Breakfast deserves its own section because it’s usually the least nutritious meal of the day. Oats are in the spotlight, of course, as a source of soluble fiber, but I also tell you about other breakfast grains. In the protein chapter, I call on my experience as a nutritionist to write about the saturated fat and cholesterol in many breakfast foods and steer you in the direction of eating a little fish before the sun is high in the sky. I also sort out all the talk about whether eggs are healthy and help you decide how many are fine to eat per week. Chapter 8 tackles the issue of wanting breakfast but having no time to make it and gives you ways to make sure you eat something healthy.

Part III: Making Your Day with Heart-Healthy Starters

All beginner cooks, this part is especially for you because you really can’t go wrong making soup or salads. These foods are forgiving, so if you want to add ingredients or change some amounts, you certainly can. I make sure to include lots of cholesterol-controlling foods in these recipes. These dishes also give you a good way of eating red meat, because a little goes a long way in soups and salads. I also include a chapter that gives you a chance to have some fun by putting together party foods — all sorts of healthy items that dress up easily for company.

Part IV: Having Your Poultry, Fish, and Meat

Find out how to include animal protein in your diet without overdosing on saturated fat and cholesterol. It’s all about knowing which cuts are the leanest and controlling portion sizes. I give you some good reference material you can use as a guide on these matters, as well as recipes that taste rich and leave you feeling well fed. If you like fish, with their ever-so-healthy oils, I give you a preferred fish shopping list and guidelines on how frequently to eat seafood. Then you can start cooking up some oh-so-tasty dishes.

Part V: A Harvest of Cholesterol-Controlling Veggies, Beans, and Grains

This part lets you explore many enticing ways to cook plant foods, which are naturally low in saturated fat and cholesterol. Read the how-tos on buying, storing, and prepping grains, beans, and vegetables so you can become more confident about cooking these foods. As a result, you’ll probably also be more likely to eat them more often. I also give you a shopping list of the top 10 vegetables that are good for you. You’ll see that the healthiest vegetables come in a rainbow of colors. I also detail bean cookery and give a chart on grain cooking times.

Part VI: Savory Accompaniments and Sweet Finishes

This part gives you the chance to mix up some yummy sauces and create extra-special desserts. I fill you in on which spices and herbs are best with which foods. You join me on a sodium hunt, and I give you a list of high-sodium processed foods. I offer some great fruit desserts, pointing out along the way which fruits are best for the arteries and why. I even rank fruit in terms of their effect on blood sugar. I finish by turning on the oven to do some baking, using healthy whole-foods ingredients.

Part VII: The Part of Tens

This last part covers two important topics: healthy beverages to enjoy and ways to save money when you’re stocking your kitchen with all these quality foods. The information in each chapter is presented as a list of ten points.

Icons Used in This Book

Throughout the book, you can find icons that mark the vital information in low-cholesterol cooking. Here’s a listing of what they mean:

Read through the tips in this book for useful shortcuts and information for food preparation, cooking, shopping, and more.

This icon alerts you to things you should avoid eating or that need to be handled in a specific way, or possible complications that come up while you’re watching your diet or preparing certain foods.

This icon points out general suggestions about shopping, cooking, and eating that are good to keep in mind.

This text gives you the lowdown on nutrient and vitamin details and scientific studies and findings. You don’t have to read this information to use the recipes in the book, but you may find it interesting.

Where to Go from Here

The nice thing about using a For Dummies book is that you can open it to any chapter and find all that you need to know about a certain topic without having to flip to other sections. You may very well have picked up this book right now simply because you’re hungry and all you want to do is make yourself a salad. Then what you want is Chapter 10. After all, this is a cookbook, and people usually head for the recipes.

However, at some point, perhaps while you munch your salad, I do suggest you poke your nose into the first three chapters, especially Chapter 1. This opening chapter gives you a complete overview of the main themes of the book. Also at least skim over the recommended foods in Chapters 2 and 3. Then you won’t just be the reader. You’ll be the expert!

Part I

Starting Out Right to Control Your Cholesterol

In this part . . .

T his part gives you a good overview of a proven way of eating to control cholesterol. I tell you about all sorts of delicious foods that lower cholesterol in specific ways and explain why soluble fiber and all sorts of other ingredients are good for your heart. I also explain how items you may have been warned about, such as nuts, red meat, and even certain shellfish, can have a place in a cholesterol-lowering diet. In addition, I help you figure out what to order in restaurants. Finally, I offer advice on how to set up your kitchen to cook in healthy ways, and I suggest some basic cholesterol-lowering ingredients to shop for so you can start trying some of the recipes.

What? You’re interested in only the recipes? At least look through Chapter 1, which includes the essence of all the major points in the book.

Chapter 1

Conquering Cholesterol Is Easier (and More Pleasant) Than You Think

In This Chapter

Sorting out kinds of cholesterol

Increasing the good cholesterol and lowering the bad

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!