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Low-cholesterol foods and menus |
Warning: The advice in this webpage is intended to help you better understand the problems connected with your health and how diet can improve your condition. However, we strongly recommend that you refer to a qualified medical practitioner for any health problem.
If you have any questions about special diets, please send us an email at We will be happy to answer. |
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Facts about Nutrition
You can find a comprehensive general explanation of the meaning of carbohydrates, proteins, fats, minerals and vitamines, at the page Basics about Nutrition.
The general guidelines for a healthy diet are the same for everybody: 1. choose fresh and natural foods, possibly according to the season 2. eat only when hungry, and when the previous meal has been completely digested 3. eat in a pleasant relaxed atmosphere, appreciating and enjoying the food with a positive frame of mind; chew well and slowly; after eating take some rest (without sleeping) so that digestion is not hampered 4. pay attention to the combinations of the different foods; for example don't mix more than one protein in the same meal (such as cheese and beans) and don't eat a cucumber and capsicum salad after a meal 5. choose foods that are suitable for your particular individual needs at that particular time 6. learn to pay attention to the messages of your body 7. avoid or keep them to a minimum fried foods, excess/refined sugars, fats and hot spices (such as mustard) 8. don't make a religion out of your diet, and don't associate occasional suspensions of your diet restrictions with the idea of "sin" or "transgression"; similarly don't use food to "reward" yourself or to "compensate" for other things that may lack in your life: find a less dangerous focus for your emotions 9. don't be afraid of skipping one meal if you don't feel hungry, or the circumstances are not favorable for a good digestion 10. drink plenty of water on an empty stomach, never on a full stomach
Children foods
After so many scientific studies and evidence, it is difficult to find someone who still says that children need non vegetarian foods in order to grow healthy. However, infants and children have special needs that must be taken care of. A developing body needs proportionately more proteins than an adult or ageing body. Varied and balanced vegetarian food provides more than sufficient proteins for a child's growth. Please read the section Proteins for more information.
Furthermore, very young bodies need some time to get used to some kinds of foods that are generally digested easily by adults. By feeding the sensitive system of babies with unsuitable foods, we create the basis for the development of allergies and other health conditions that may appear later in life. Up to 3 months of age, an infant should be exclusively fed with breast milk and if necessary be given clean water. In case of emergency (if the mother is unable to give sufficient milk) diluted soya milk is the best alternative to breast milk. Cow milk is too rich for human babies, and will cause bowel problems and excess of mucus. After the 3rd month of life the baby can be given fresh apple or banana puree, and diluted fruit juices. All citrus fruits should be avoided, as well as grapes, pineapple, strawberries and berries - which can cause allergies later in life. Vegetable juices and soups can be also gradually introduced, omitting salt and spices and other condiments. Very small children tend not to like salty flavors. Among the vegetables to be avoided are all the nightshades (tomato, eggplant, capsicum and bell pepper), the cabbage family, asparagus. On the other hand, soups can be made with a small quantity of potato, spinach, pumpkin, zucchini, salad leaves. Do not use commercial stock cubes for your baby: they may contain monosodium glutamate (MSG), artificial flavors, preservatives and excessive quantities of salt.
After the 6th month of life cereals can be introduced, starting from rice, the easiest to be digested, less likely to create allergies. Cook cereals very well or process them in a blender so that they do not need to be chewed. Generally you do not need to add butter or oil to cereals, but if you choose to do so, keep the quantity to a minimum (not more than a teaspoon) so that the child does not become used to large amounts of fats in food. Also, make sure the butter is very fresh or use extra virgin olive oil only. Wheat should be given sparingly, and in the form of farina pudding and not pasta or bread, that need to be chewed. Too much wheat (in the form of bread, pasta, etc) at a very young age may cause allergy to gluten in later years. Home made sweets are best; try to use natural brown sugar or molasses instead of white sugar (which damages teeth and bones). Honey is very good, provided it is not cooked. Do not give sweets to your child as an emotional reward or substitute, and especially do not resort to sweets to calm him/her down when crying. Do not add sugar to fruit juices. Chamomile tea, with a very little quantity of honey, is a good idea when the baby can't sleep or is nervous for some reason. However, keep the tea very light and give only a small quantity, otherwise you will get a "stimulant effect".
Beans and other grains should be given preferably in the form of fresh sprouts or soya milk. The daily recommended allowance of proteins is calculated on the body weight, so even if proportionately it is higher than the allowance for adults, you know you don't need to give too much proteins to your baby. After one year of age, the child can start eating more or less the same food you eat, avoiding excess of fried foods, sugar, fats etc. Avoid bran as a food supplement. While an average adult should have a serving of high-protein dish three times a week, a child up to 18 years should have at least a serving of a high-protein dish once a day. The same applies to pregnant and lactating women. Some foods like milk products, soya beans and peanuts contain all the essential amminoacids. Other foods supply the same complete range of essential amminoacids by combination: for example, a grain with a legume, or a grain with a milk product. Generally popular traditions all over the world provide great basic recipes, such as corn tortillas with beans, kichari (rice and pulses) or rice and dal, pasta and beans (or chickpeas), rice and tofu, etc.
Children foods should be attractive, so that a natural interest is stimulated in the child and meals are easily consumed without projecting emotional expectations on the food itself. At a very young age, children are particularly sensitive to emotional issues connected with the food, and if the mother or the person who is taking care of the child's meals insists too much on the child having to eat - for love or force - dangerous psychological effects will be created later in life, such as bulimia, anorexia, or food addictions. The affection and care of the parents, or the people who take care of the child, should never be subordinated to the fact that the child eats or rejects a particular food, or refuses to eat at particular times in the day. Usually young children are more tuned to the needs of their bodies, and if they refuse to eat, there is certainly a good reason. On the other hand, you should never punish a child by negating food, because this will create very damaging effects on his/her emotional relationship and reactions in regard of foods in later life (even subconsciously).
After 50
For the same reason why the developing bodies of children need more proteins than average adults, an ageing body will need less proteins because it tends to shrink, even imperceptibly. An excess of protein after 50 years of age will favor the development of cancer, osteoporosis, kidney problems, constipation, gas and other bowel problems. Depending on the individual needs, diet should contain a serving of high-protein dish twice or once a week. Alternatively, if you want to have proteins more often, protein-rich ingredients should be used sparingly (not as a main course), less proteic foods should be chosen, or servings should be smaller. Give preference to sprouts instead of beans.
Ageing people need to keep exercising as much as possible to keep the muscular mass fit, and to keep their system flushed with a sufficient amount of fresh water, fruit and vegetable juices (without salt). Try to take at least 2 liters of liquid a day (non-alcoholic), depending on the wheather. This also helps in keeping the balance of sodium lower so that your blood pressure remains at normal levels.
Depending on the general health conditions, a specific diet should be studied. If you do not suffer from colitis, include raw cabbage and carrot salads as often as possible in your diet, as well as whole grains. This will keep you safe from constipation and varicose veins (together with some healthy exercise) and avoid the need of food supplements such as bran (which can be irritating for the bowels and contain a higher percentage of environment pollutants).
If hemoglobine values are low, anti-anemic foods should be given precedence, such as spinach, nuts, molasses, apples, and black lentils. Similarly other problems must be addressed - hypertension, high cholesterol, diabetes, colitis, dyspepsia, and so on. Weight gain or loss (especially a sudden and unexpected loss of weight) must be reported to the treating doctor. Calcium deficiency is generally a problem in ageing people, especially women. Milk and milk products are a good source, and also green vegetables, almonds and sesame seeds. Vitamins are particularly important as they help the body to stay healthy. Vitamin C is generally supplied by fresh fruit and vegetable juices, while vitamins from the group B are found in green vegetables, good quality soya sauce, yeast extract, or tempeh. Vitamin D is supplied by milk and milk products, or produced by our own body when sufficiently exposed to sunlight and fresh air.
Low-calory foods and menus
Foods with a high contents of fats are generally more difficult to digest and certainly contribute to bodily weight. However, they can also create serious problems to your liver. If you are simply concerned about reducing the fats in your diet, there are several tricks that can help you:
1. use skimmed milk yogurt instead of oil, butter or milk cream to season your salads, soups, potatoes, pasta, rice or cereals 2. when shopping for milk products, always choose low-fat cheese 3. reduce the quantity of sweets, and choose recipes based on fruits that do not contain fats 4. carefully avoid commercial junk food, which is generally very rich in fats 5. reduce or eliminate the use of nuts and nuts derivatives (such as peanut butter etc) 6. use tofu instead of milk products 7. bake foods instead of frying them 8. use non-stick ware and just a drop of oil when pan frying 9. substitute a small quantity of water for the oil (a part, or all) in cooking 10. use herbs, spices and non-fat condiments to flavor your foods
An excess consumption of carbohydrates can also push your body to produce more fat. Here is a list of tricks to reduce carbohydrates:
1. use vegetables and salads as the main course of your meals (potatoes are not considered vegetables in this sense because they are very rich in starch) 2. calculate a maximum of 2 servings of starchy foods per day, chosing either bread, pasta, rice, grains or potatoes - this means starchy foods become the accompaniment, not the main course or ingredient 3. use whole grains: whole wheat, brown rice, etc. instead of refined grains and flours 4. do not add sugar to milk, usually it is not necessary 5. use natural honey for your herbal teas 6. consume lemon juice with plenty of water (and without sugar) 7. avoid commercial soft drinks 8. consume beans preferably in the form of sprouts 9. bananas are starchy, so they should be consumed sparingly, while you can consume strawberries, berries, apples and almost all fruits without problems 10. only consume sweets and fruits as a meal in themselves, and not at the end of a meal
Low-cholesterol foods and menus
Cholesterol is a natural substance produced by all animal bodies including the human body. Under normally healthy circumstances, the amount of cholesterol produced by one's body is sufficient and we do not need to get cholesterol from outside (through animal fats). Our body also produces extra cholesterol from saturated fats, such as coconut or palm oil, however all excess of fat is likely to raise your cholesterol level. Please see the suggestions to keep under control your intake of fats through diet.
Eggs contain up to 6 times more cholesterol than butter for the same weight. If you consider that one egg can be from 50 to 80 gr in weight, a "couple of fried eggs" in butter and bacon can send your cholesterol through the roof and dangerously increase your risk of heart problems. Even a couple of boiled eggs (apparently fat-free) contain an amazing quantity of cholesterol (almost as much as 1 kg butter). This is the reason why vegetarians (who do not consume eggs) are significantly at less risk of heart diseases than non-vegetarians.
Another ingredient that can seriously complicate your life if you have a high cholesterol level is salt. Salt does not add to your cholesterol, but it hardens the arteries that may already be clogged by cholesterol deposits on their walls and small particles of cholesterol fat in the blood stream. High blood pressure is usually connected with high levels of cholesterol, so keep saturated fats and salt to a minimum, and life will be easier.
No Gluten foods
Especially in the Mediterranean area, where wheat has been the staple food for thousands of years, and babies are often given wheat too early in their life, a number of people suffer from Gluten allergy. This condition can become genetic and be transmitted to one's descendents. There are different degrees of the disease, from a very mild "bloating" effect to life-threatening seriousness. The only known remedy is to avoid foods that contain gluten.
Here are the foods that contain gluten: - wheat bread, pasta, farina, and all the cakes and pastries made with wheat flour - barley and barley preparations (including beer) - rye, sorghum
People who suffer from Gluten allergy can utilize the following foods freely: - rice - corn and cornmeal - potatoes - tapioca - chickpeas - soya bean - all beans - millet - buckwheat - oatmeal (sparingly)
Diabetes
Diabetes is a serious disease, that can even cause gangrene, blindness, coma and death. Of course, there are different degrees of diabetes, and if the degree is mild, a little caution in the diet will be sufficient to keep it at bay or even reverse it. Here are some good ideas (in order of importance):
1. Avoid eating rice and potatoes in the same meal 2. Avoid eating sweets at the end of the meal 3. Avoid alcoholic drinks 4. Avoid getting overweight, and keep some form of physical exercise 5. Limit the quantity of sweets you consume; in case of hypo-glycemia keep a small sweet handy to raise the blood sugar quickly 6. Build your menu around fresh vegetables, salads, whole grains, beans 7. Limit the quantity of fats in your diet 8. Check your blood sugar as often as possible 9. If your condition is serious, always keep in your pocket, inside your documents, a card with the information of your condition, so in case of accident the medics will know how to treat you.
Several natural ingredients have been found useful in alleviating diabetes. For example, cinnamon is very helpful in balancing the utilization of sugar by the body. Turmeric powder, fenugreek, and almost all bitter ingredients also have been useful in reducing the blood sugar.
Using whole grain cereals instead of refined rice and flour is certainly a major help; the carbohydrates are absorbed more slowly by the body and the sugar level in the blood does not rise too quickly.
Constipation and bowel problems
Sedentary people are more at risk of developing this condition. Try to do some mild exercise every day and drink plenty of water, especially in the early morning (upon waking up) on an empty stomach. Regarding diet, it is very important to understand the seriousness of your condition. If your colon is not badly irritated your diet should contain sufficient roughage (fibers), such as whole grain cereals, plenty of vegetables, apples with their peels etc. These will retain water within the food, increase bulk and clean the walls of your digestive system while they travel inside. However, if you suffer from colitis you need to avoid fibers as they will irritate your damaged system. You should also avoid milk and milk products (with the exception of plain fresh yoghurt, which can help you a lot). So you need to rely on refined rice, potatoes, clear fruit and vegetable juices and strained vegetable soups at least until your system becomes stronger.
Liver problems
Natural medicine teaches that our system becomes progressively affected by disease, and the failure (or damage) of each organ puts extra stress on the next one in line. The first organ is stomach: a good digestion is the best guarantee for a good health. When our diet is wrong for some reason, and our stomach is stressed, our bowels become affected. When the bowels do not function properly, a higher amount of toxines are circulating in the body - affecting the liver. A liver failure will stress the kidneys, which in turn will affect the chemical balance of the cells all over the body, including the bones. The function of the liver is to digest the fat, breaking it down with the bile while the food proceeds from the stomach to the intestine. Other smaller organs are connected with the liver: the pancreas produces the substance that metabolizes sugars (insuline). For practical purposes, natural medicine puts pancreas and the other smaller organs of this type together in the category of "liver". Our liver has extra work to do when we eat fatty foods - including fried foods, pastries, and milk products. Eggs and alcohol are the worst possible abuse on a stressed liver. Coffee is also bad. The only fat that is actually helping your liver is extra virgin olive oil. Taken on an empty stomach with fresh lemon juice, it can substantially improve your condition. Other very helpful foods for your liver are artichokes, dandelion, bittermelon (karela) and green herbs.
Stress and fatigue
A growing number of people suffer from stress and fatigue, due to the taxing circumstances of modern life.
A typical stress syndrome includes: - difficult digestion: it can also degenerate to constipation, colitis, ulcers and liver problems - headaches of various denominations - difficulty in sleeping - fatigue - depression and/or aggressivity - metabolic imbalances - hormonal imbalances
While it is important to address the root cause, i.e. the lifestyle and the psychological attitude towards life, a good balanced diet can do much to improve your condition. It has been demonstrated by many studies that an excessive consumption of refined sugar and fats, artificial chemicals, coffee and alcohol actually aggravate your condition, although many people resort to this type of foods to get a sense of comfort and compensation in face of life problems. The same can be said about smoking or taking "stress medication" such as anti-depressants, stimulants etc. All these substances cannot give you the solution to life problems, and will rather aggravate them. The real solution is to find your own balance and happiness within.
For this reason it is extremely important that mothers and those who take care of young children do not use food as a "weapon" against children. Obesity and other health problems connected with food habits can not be solved easily once the emotional connection to food has been established in the subconscious.
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