Taking Control of Your Cholesterol

Posted by Hilary Young on July 10, 2013

Taking Control of Your Cholesterol

According to the American Heart Association, cardiovascular disease is the number one leading cause of deaths in the United States. It’s very important for all people, especially over the age of 65, to get their cholesterol levels under control to decrease their risks of suffering from heart attacks. You might have heard a lot about “bad cholesterol” versus “good cholesterol” Bad cholesterol, or LDL's (low-density lipoprotein), can build up in “the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.” (courtesy of the American Heart Association) Good cholesterol, or HDL's (high-density lipoprotein), can actually prevent against heart attacks. Good cholesterol is found in foods such as avocados, nuts, olive oil, fish and other foods with omega-3 fatty acids. A healthy lifestyle in general is also a great way to keep your good and bad cholesterol balanced. Staying away from tobacco and alcohol, staying physically active, and eating healthy all promote healthy cholesterol levels. As you may know, living a healthy clean lifestyle is a key to preventing any kind of disease. Whipping together a low cholesterol recipe is not hard. We decided to share a low cholesterol recipe that you might enjoy.  

Black Bean & Salmon Tostadas

Makes: 4 servings, 2 tostadas each

Time: 25 minutes

 INGREDIENTS 8 6-inch corn tortillas Canola oil cooking spray 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained 1 avocado, diced 2 tablespoons minced pickled jalapenos, plus 2 tablespoons pickling juice from the jar, divided 2 cups coleslaw mix (see Tip) or shredded cabbage 2 tablespoons chopped cilantro 1 15-ounce can black beans, rinsed 3 tablespoons reduced-fat sour cream 2 tablespoons prepared salsa 2 scallions, chopped Lime wedges (optional)   PREPARATION Position racks in upper and lower thirds of the oven; preheat to 375F. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes. Combine salmon, avocado and jalapenos in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.   TIPS & NOTES Kitchen tip: Look for convenient preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.   NUTRITION Per serving: 319 calories; 11 g fat ( 2 g sat , 6 g mono ); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.


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