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Cook your way to lower LDL cholesterol

We’re not going to pretend that just eating the right foods will magically solve your “bad” cholesterol problem.  But combined with a supplement (we love Cholesterade®, but you may be taking a statin drug), everyday foods that are naturally rich in fiber, like beans and brown rice, are an excellent way to help lower your LDL cholesterol. (You may remember the story about the native Americans who subsisted and were healthy on plants and grains. When their crops failed, the government gave them a supply of typical American foods: flour, butter, lard. The natives immediately gained weight and began suffering ailments such as diabetes.)

Here’s an example of a healthy recipe that pairs well with just about anything — salmon, chicken, or game meat like bison and venison.  We’ll bring you more in coming blogs

 Black Beans and Rice

Servings Prep Time
20 servings 35 minutes
Cook Time
95 minutes

Ingredients

Black beans

  • 4 cups beans (black), uncooked
  • 6 red onions, diced
  • 1 cup fresh garlic, chopped
  • 2 tablespoons cumin
  • 1 tablespoon coriander
  • 1 chipotle pepper; remove before serving
  • 1-1/2 carrots, diced
  • 2 teaspoons black pepper, freshly ground
  • 3 quarts water
  • 1/2 bunch cilantro leaves, picked and chopped

Brown Rice

  • 2 cups rice (brown), uncooked
  • 1/2 cup onions, diced
  • 1/2 cup garlic fresh, chopped
  • 1/2 teaspoon black pepper, freshly ground
  • 1 tablespoon soy sauce, low sodium
  • 2 teaspoons cumin
  • 5 cups water

Instructions:

Black Beans

  1. Soak beans overnight, rinse, and drain. In a large stockpot, bring to a boil all ingredients for black bean part of recipe, except cilantro. Then reduce heat, cover, and simmer until beans are soft, about 1-1/2 hours.
  2. When ready to serve, stir in cilantro. Remove chipotle.

Brown Rice

  1. In a large nonstick pan, sauté rice on medium heat with all ingredients except water, until garlic starts to brown. Add water & bring to a boil.
  2. Reduce heat, cover, and simmer until rice is cooked through, about 40 minutes; combine with cooked black beans.