how to improve good cholesterol

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A collection of 125 delicious whole-foods recipes showcasing 16 antioxidant-rich power foods, developed by wellness authority Rebecca Katz to combat and prevent chronic diseases.

Despite our anti-aging obsession and numerous medical advances, life spans are actually shortening because of poor lifestyle decisions. But it doesn't have to be so. Food-as-medicine pioneer Rebecca Katz highlights the top sixteen foods proven to fight the most common chronic conditions. Katz draws on the latest scientific research to explain how super foods such as asparagus, basil, coffee, dark chocolate, kale, olive oil, sweet potatoes, and wild salmon can build immunity, lower cholesterol, enhance memory, strengthen the heart, and reduce your chances of developing diabetes and other diseases.

This practical, flavor-packed guide presents the most effective—and delicious—ways to use food to improve the performance of every system in the body. Katz explains the health advantages of each main ingredient, and includes menu plans to address specific symptoms and detailed nutritional information for each recipe.

Easy-to-find ingredients are incorporated into a powerful arsenal of tantalizing recipes, including:
• Roasted Asparagus Salad with Arugula and Hazelnuts
• Costa Rican Black Bean Soup with Sweet Potato
• Black Cod with Miso-Ginger Glaze
• Herby Turkey Sliders
• Thyme Onion Muffins
• Yogurt Berry Brûlée with Almond Brittle

Based on the most up-to-date nutritional research, The Longevity Kitchen helps you feed your family well and live a long and vibrant life.
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Featured Recipe from The Longevity Kitchen: Insanely Good Chocolate Brownies

Jumbo shrimp. Airline food. Boneless ribs. Fuzzy logic. Some words just don’t seem to belong together. I’m betting you’d say healthy brownie falls into that category. Au contraire! How do I know that isn’t the case? Because there was a lot of “yumming” in my kitchen as a gaggle of brownie aficionados devoured these. Refined white sugar out; Grade B maple syrup in. See ya white flour; hello almond flour and brown rice flour. Fare-thee-well butter; come-on-down olive oil! Add dark chocolate, walnuts, and cinnamon, and the result is a decadent culinary oxymoron for the ages.

Makes 16 brownies

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients
  • 1/3 cup almond flour, homemade (page 226) or store-bought
  • 1/3 cup brown rice flour
  • 2 tablespoons natural unsweetened cocoa powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon sea salt
  • 8 ounces dark chocolate (68 to 72% cacao content), chopped
  • 1/3 cup extra-virgin olive oil
  • 2 organic eggs
  • 1/3 cup Grade B maple syrup
  • 1/3 cup maple sugar
  • 1 teaspoon vanilla extract
  • 1/2 cup coarsely chopped walnuts (optional), toasted
Cook’s Note

You can also use a 9 by 6-inch baking pan. If you do, the baking time will be only about 25 minutes.

Who Knew?

Cacao content is the amount of pure cacao products (chocolate liquor, cocoa butter, and cocoa powder) used in the chocolate; the higher the percentage, the more antioxidants the chocolate contains. And if you’re into addition by subtraction, higher cacao percentages mean lower sugar content.

Directions

Preheat the oven to 350°F. Line an 8-inch square baking pan (see note) with two pieces of foil long enough to overlap on all four sides. Lightly oil the foil.

Put the almond flour, brown rice flour, cocoa powder, cinnamon, baking soda, and salt in a bowl and stir with a whisk to combine.

Put half of the chocolate in a heatproof bowl and set the bowl over a saucepan of simmering water. Heat, stirring often, just until the chocolate is melted and smooth. Remove from the heat and whisk in the olive oil.

Crack the eggs into a large bowl and whisk until frothy. Slowly add the maple syrup and maple sugar, whisking all the while, and continue whisking until the mixture is smooth. Add the vanilla extract, then gradually add the chocolate, whisking vigorously all the while, and continue whisking until smooth and glossy.

Add the flour mixture and beat for about 1 minute. Stir in the remaining chocolate and the walnuts. Scrape the mixture into the prepared pan and smooth the top with a spatula.

Bake for 30 minutes or until a toothpick inserted in the center comes out clean. Let cool to room temperature in the pan, then cover and refrigerate for at least 1 hour before cutting into 16 brownies.

Variation: For brownies that are more fudgy, replace the rice flour with another 1/3 cup of almond flour.

Featured Recipe from The Longevity Kitchen: Roasted Asparagus Salad with Arugula and Hazelnuts

You can learn a lot sitting on the tailgate of a pickup truck. That’s where my buddy Chris, from Zuckerman’s Farm, used to sit me down and teach me about all things asparagus. Chris worked hard--awfully hard--as a farmer. He was true salt of the earth, and as generous as they come. Normally, there’s an invisible line: farmers behind their wares and buyers on the other side, but Chris always insisted I “step into his parlor.” Both of us were always so excited when the first asparagus of the season showed up. He’d put aside a bunch for me, and then we’d both hop up on that tailgate and talk—about recipes, how amazingly nutritious asparagus is, and, a lot of the time, about life and family.

Chris passed away not long ago, and I felt the best way I could honor him was to create a recipe featuring his favorite veggie. I think he would have enjoyed this, and I hope you will too.

Makes 4 servings

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients
  • 1/3 cup hazelnuts
  • 2 bunches asparagus (about 2 pounds), tough ends snapped off and discarded, then peeled (see note)
  • 2 tablespoons plus 2 teaspoons extra-virgin olive oil
  • Sea salt
  • 2 tablespoons freshly squeezed lemon juice
  • Freshly ground pepper
  • 4 cups loosely packed arugula
Cook’s Note

Peeling the asparagus gets rid of the stringy, sometimes tough outer layer and exposes the sweet flesh underneath. To peel it, use a regular vegetable peeler with a light touch to shave off just the skin. This technique is not necessary with thin asparagus spears.

Directions

Preheat the oven to 400°F.

Put the hazelnuts on a rimmed baking sheet. Put them in the oven for 5 to 7 minutes as it preheats, until aromatic and browned. Transfer to a plate or, if you’d like to remove the skins for a more refined texture and appearance, wrap them in a towel and give them a good rub. The majority of the skins will come right off. Coarsely chop the hazelnuts.

Put the asparagus on the same baking sheet in a single layer. Drizzle with the 2 teaspoons of olive oil and generously sprinkle with salt. Toss gently to evenly coat the asparagus. Bake for 8 minutes, until just barely tender.

Put the lemon juice, the 2 tablespoons of olive oil, 1/4 teaspoon of salt, and a few grinds of pepper in a small bowl and mix well with a small whisk.

ut the arugula in a large bowl. Drizzle with half of the dressing and toss until evenly coated. Mound the arugula on individual plates or a platter and arrange the asparagus on top. Drizzle with the remaining dressing and sprinkle the hazelnuts on top.

Variation: Substitute toasted pistachios or walnuts for the hazelnuts.

Your Cholesterol Matters: What Your Numbers Mean and How You Can Improve Them
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Your Cholesterol Matters: What Your Numbers Mean and How You Can Improve Them by Baker Pub Group/Baker Books
Product Description
A must-read for those on cholesterol lowering medication and those with stents in their hearts

When it comes to our health, what we don't know can harm us most. Eighty-five percent of people over the age of fifty have significant blockage in the arteries of their hearts without any symptoms. Two-thirds of the time, the initial symptom is a full-blown heart attack. Doctors tell patients to watch their diet, get regular exercise, and lose weight--but they also increasingly prescribe "cholesterol lowering" drugs that patients will take every day for the rest of their lives. The problem is that a daily pill only addresses one small part of the cholesterol problem.

Dr. Furman wants readers to understand what their cholesterol numbers mean, how best to change levels of both the "lethal" LDL cholesterol and "hero" HDL cholesterol, and how to adjust their lifestyles in order to stay off of expensive medications that don't address the whole problem (and often have negative health-impacting side effects). Not only will Dr. Furman's advice make them healthier in the short term, it will also enable them to have more control over the aging process, allowing them to live longer, better lives.

Questions & answers

  1. Malek F Malek F says:
    How can I advance good cholesterol through diet and lifestyle?
    I identify about the distinction between good and bad cholesterol, and wondered how to improve good cholesterol levels.
    Joe says:
    They have divorced themselves from abstain (saying "I'm not a dietician") and other factors. Many, and probably most doctors will try to reject this question quickly if you ask them.
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How To Improve Good Cholesterol (HDL) If Drugs Don't Exertion ...

It is loosely focused on marketing related issues from a dogged perspective. I advocate that healthcare needs to be more like consumer products and notion of differently about how they interact. After working in healthcare, my conviction is that most companies today think of patients as claims. This blog (time was The Patient Advocate) contains my thoughts about healthcare.
Source: http://georgevanantwerp.com/2013/01/09/how-to-improve-good-cholesterol-hdl-if-drugs-dont-work/

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    The Marshfield Quarter YMCA invites families throughout Marshfield and the abutting communities to come to this free event for a play stage from 10 a.m. to 1 p.m. Saturday. Healthy Kids Day is the Y's country-wide initiative to improve the health and well
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What Is A Good Cholesterol Level? How Can Cholesterol Improve The ...
What Is A Good Cholesterol Level? How Can Cholesterol Improve The ...
how to increase your hdl levels increasing the good cholesterol while ...
how to increase your hdl levels increasing the good cholesterol while ...
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