Cook book recommendations to lower cholesterol - or recipe ideas?

[Hoolahoophop]

I've been told if I cant reduce my cholesterol through diet I will have to try statins. I really don't want to go on statins as they have had dire side effects on people i care about.

So, time to get my running shoes out and do a bit more exercise again.

And start the meal planning, around a better, lower cholesterol diet. I love to browse a cookbook for ideas, adapt them for my fussy family, and get into a routine.

If anyone has a cook book they can recommend I would be very grateful. Or any favorite cholesterol lowering recipes.

Thanks

My dad's just had this advice, also trying to lower cholesterol to avoid statins - Mediterranean diet, high fibre, low saturated fat, watch portion sizes, exercise regularly but in particular take a short walk or do 30 squats after eating to lower blood sugar. It all sounds so "obvious" but it does take a bit of planning to make sure you stick to it!

For cookbooks you can't beat Claudia Roden, which is £12.99 on Kindle:
https://www.amazon.co.uk/Med-Cookbook-Claudia-Roden/dp/1529108586

Thanks @Xiaoxiong I was told my 2 x 25 fast walking a day was not enough to count towards exercise!

I will check out that book, I have been in a bit of a food rut for a while (busy life and fussy kids) so need a bit of inspiration to get going on the healthy living again.

If you need something a bit easier, Jamie Oliver has a 5 ingredient Mediterranean cookbook as well which is supposed to be good and is available used on Amazon for £5! (if not as authentic as Claudia Roden).

(Easier on your time and energy, I mean)

Oh, thanks, I don't mind a Jamie cookbook and they are usually very quick and easy. Possibly more child friendly as well (with my fussy ones) Maybe I need 2 new cookbooks... it is for my health 😂

High protein (meat, fish, tofu, nuts, etc) and loads of fruit and veg. Cut out the white carbs and any heavily processed foods, think cakes, ready meals, crisps, salami, fast food, takeaways. Cut out alcohol (cholesterol in your blood comes from your liver, not from food you eat, basically you want to eat as clean as possible and ditch alcohol, sugary drinks too, to reduce the burden on and inflammation in your liver).

So think like a portion of steak, chicken thigh, salmon fillet, whatever plus a portion of broccoli and of roasted carrots (whatever veg you like cooked how you like it), handful of nuts or some chickpea salad, big bunch of grapes. Prepare any of the above your favourite way, but protein and fruit/veg are the stars of the show.

Thanks @mindutopia I have a feeling that lowering the cholesterol might be more difficult than i think. I eat very little processed food (am a keen cook), don't really drink alcohol or fizzy drinks. I am however a HUGE fan of starchy white carbs. Potato, white rice and pasta and bread. Not keen on giving those up!

My mum had a hypercholesterolemia diagnosis, a condition where your body turns all the fat it can into LDL cholesterol.

So a very strict diet followed. Be aware that foods rich in soluble fibre actively reduce cholesterol. You could make chunky vegetable and barley soup, for example. Weirdly my mum couldn’t tolerate broad beans, but everything else worked. So definitely think about what to add as well as what to take away from your diet!

Oats and Barley:
Contain beta-glucan, a type of soluble fiber that forms a gel, trapping cholesterol and bile acids.

Legumes:
Beans, peas, lentils, and chickpeas are excellent sources of soluble fiber and plant-based protein.

Fruits:
Apples, pears, and citrus fruits are rich in soluble fiber.

Vegetables:
Brussels sprouts, carrots, and eggplant are good choices for soluble fiber.

@WifeOfAGemini sounds like you basically have to get into the mindset of eating like a medieval Italian/Spanish/Greek farmer!! Doesn't sound too bad when you get down to it. Combine it with some daily outdoor exercise tilling the fields and bob's your uncle. Or possibly Roberto's your uncle.

Doctor speaking here.
statins are SO effective compared to diet at reducing cholesterol and have other cardiovascular benefits - have a go with reducing cholesterol intake but don’t stress yourself over it if huge efforts lead to minor gains. Just try the statins ! (I will be when the time comes)

There is a specific diet called the Portfolio diet that was as effective as statins at lowering cholesterol. Look into it. https://www.heartuk.org.uk/dietary-patterns/portfolio-diet#
I think meats such as chicken thighs aren't a good suggestion as you need to lower saturated fats.

Then repeat exams and if it hasn't worked, go on statins. Many of the side effects people feel are actually nocebo. Trials have proved it. People on the placebo were experiencing side effects just because they thought they were on statins, so it is complicated and they shouldn't be discarded too quickly. They will help you reduce the risk of cardiovascular disease.