Understanding where cholesterol comes from and learning to read food labels is an important step in starting to add low cholesterol food choices to your diet. To learn more about low cholesterol food choices check out this week's article.

Enjoy good health,
Namita Nayyar, AFI

Dumbbells and muscles are your metabolism's best friends. Weight lifting builds muscles, which then rev up your metabolism. Each pound of muscle burns up to 20 times more calories than each pound of fat, even when you're curled up with a book. And don't worry about getting big and bulky.

You have them, too

The doctor was wrong, but Harry Perry was even more wrong. He was told, he was dying from Leukemia, so he threw his towel as started to act as if life was over. He quit his job , ruled out marriage, spent thousands on treatments, drank heavily, and spent most of his time alone... waiting to die.

About five year after the initial diagnosis showed that Harry did not have Leukemia. He has since then married, bought a home, and quit treatments and feels great.

The only thing that really changed is Harry's attitude. When he thought he was dying, he set a course of self-destruction. When he learned he wasn't a victim of Leukemia, he set a course of living and fulfillment. You too, possess the potential to attain success and happiness. Don't let your epitaph read," Born 1950, Died 1984, Buried 1999".
 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

"Unless you are prepared to give up something valuable you will never be able to truly change at all, because you'll be forever in the control of things you can't give up."
- Andy Law

Directions:

In 5-quart saucepan, over medium heat, saut� onion in oil 3 to 4 minutes or until translucent. Stir in chilies and taco seasoning mix; cook 1 minute. Add tomatoes, breaking up with spoon. Stir in turkey broth; bring to a boil. Add corn and turkey, reduce heat to low and simmer 5 minutes. Add cilantro.

To serve, spoon 1-1/3 cups soup in each bowl. Top each serving with 1/2 ounce tortilla pieces and 1 tablespoon cheese..

Nutritional Information: (per serving)
Calories -244 Kcal
Protein- 18 grams
Fat (33%)- 9 grams
Carbohydrate- 24 grams
Sodium- 1053 mg
Cholesterol -33 mg

Recipe by: The National Turkey Federation.

Top 10 Low Cholesterol food options

High cholesterol is a leading risk factor for heart disease. Excess cholesterol in the bloodstream can form plaque in artery walls. This plaque causes arteries to become thicker, harder, and less flexible. Eventually, cholesterol will slow down or even stop the blood flow to the heart. When cholesterol becomes so thick that it blocks the flow of blood completely, a clot may form, which results in a heart attack.

Heart-protective foods are those that are rich in fiber, especially soluble fiber, and which contain a variety of antioxidants. Consume a primarily plant-based diet. Foods that have no cholesterol and should be part of any low cholesterol diet include:

1. Vegetables: They are low in saturated fat and total fat, and have no cholesterol. A diet high in vegetables may help keep cholesterol levels low. Vegetables are great substitutes for foods high in saturated fat and cholesterol. Green beans, Green, leafy vegetables, Kale, Onions, "Skin on" potatoes, Spinach, Sweet potatoes, Tomatoes, Broccoli, Celery help in increasing good cholesterol and prevent plague formation.

2. Fruits: Choose the whole fruit with skin included, instead of the juice. Juice is the fruit with all the fiber removed. Apples, Berries, Citrus fruits, Cranberries, Grapes help prevent oxidation of LDL cholesterol.

3. Legumes: By eating more legumes, such as beans and lentils, you can decrease your cholesterol in just a few short weeks. Dry beans and peas are generally high in starch and fiber and low in saturated fat and calories. Eat legumes at least three times a week. Try bean soup, cold bean salad, humus sandwich, black bean dip, toasted soy beans for snacking. Soy protein is especially effective, so be sure to include plenty. Even soy milk, tofu and textured soy protein are good. Try adding a � cup of beans to pasta, soups, casseroles, and vegetable dishes. Tofu takes on the flavor of marinades well. Try marinating tofu in a nonfat dressing or a tangy sauce and grilling or baking for a heart healthy dish.
 

Click here, to read the complete article on Top 10 Low Cholesterol food options

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