Quick Low Cholesterol Dinner Ideas for a Busy Family

 Quick Low Cholesterol Dinner Ideas for a Busy Family


Watching your cholesterol is difficult when you have a hungry family to feed in a hurry each night. Combine whole-wheat pasta with chicken, turkey and fish to create meals everyone loves. These low-cholesterol dinner ideas cook quickly and give you a variety of choices.


Quick Low Cholesterol Dinner Ideas for a Busy Family

Sesame Noodles


Cook and drain 16 ounces of whole-wheat spaghetti. In a separate bowl, stir together 12 cup of low-sodium soy sauce and 2 tablespoons each of sesame oil, canola oil and rice-wine vinegar. Add 1 teaspoon of crushed red pepper, 2 tablespoons of cilantro and several sliced scallions. Pour the dressing over the noodles and toss. Add 4 cups of trimmed and sliced snow peas, along with several thin slices of red bell pepper. Garnish with a dash of toasted sesame seeds.


Almond-crusted Fish


Coat 4-ounce pieces of a sturdy white fish, such as halibut, with 1 teaspoon of Dijon mustard each. In a separate bowl, mix 12 cup of chopped almonds with 1 tablespoon each of fresh dill and canola oil. Top each piece of fish with an even amount of the almond coating, spreading the mixture into the mustard. Sprinkle with salt and pepper to taste. Bake at 400 degrees Farenheit for about 9 minutes, or until the fish is opaque in the center.


DID YOU KNOW

Canola oil reduces your cholesterol when you substitute it for other oils that are higher in fat. Substitute canola oil in any recipe that calls for olive oil, which has a higher saturated fat content.


Cajun Pasta


Cook and drain 8 ounces of a curly-style pasta, such as rotini. Brown 2 slices of bacon in a large pot over medium heat. Add one sliced onion and cook until the slices are translucent. Cut 2 boneless, skinless chicken breasts into 1-inch chunks, and add those to the bacon and onion mixture. Add several slices of green bell pepper and 4 teaspoons of Cajun seasoning. Cook about 5 minutes or until the pepper pieces are soft. Toss the mixture with 1 tablespoon of flour. Add a 28-ounce can of crushed tomatoes, and cook until the chicken is done and the sauce starts to thicken. Add 13 cup of low-fat sour cream just before serving, then stir in the pasta.


Turkey Wraps


Mix 1 cup of defrosted frozen corn and 12 cup of chopped fresh tomato in a bowl with 1 tablespoon each of canola oil and cider vinegar. Layer 2 slices of deli turkey on each of 4 whole-wheat tortillas. Add an even amount of the corn and tomato mixture onto the turkey, and top with chopped lettuce. Roll the wraps tightly, and cut in half on the diagonal.


These low-cholesterol dinner ideas take a half-hour or less to assemble. Serve these healthy meals with a fresh salad. Provide fat-free dressings to keep the cholesterol count low.


What are the effects of low cholesterol?


Low cholesterol levels have been associated with depression, anxiety, violent behavior, suicide and hemorrhagic stroke.Low cholesterol levels have been associated with depression, anxiety, violent behavior, suicide and hemorrhagic stroke.A study of 121 healthy young women found that those with low cholesterol levels - below 160mgdl - were more likely to score high on measures of depression and anxiety than women with normal or high cholesterol levels. 


Normal cholesterol levels are considered to fall within the range of 180mgdl to 200mgdl. There is now a compelling body of evidence in both men and women that low cholesterol is a potential predictor for depression and anxiety in certain individuals. [Psychosomatic Medicine, May 1999] Data from more than 300 peer-reviewed medical reports showed that men with blood cholesterol levels below 160mgdl tended to be the victims of homicide, suicide or fatal accidents 50-80% more often than those with the highest levels of cholesterol. 


The statistics for women showed a similar increase of 30%. The author of the review said that there may be a possible link between low cholesterol and a reduction in the brain chemical serotonin. Individuals with low serotonin levels are known to be more likely to commit suicide, especially by violent means, as well as homicide.

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