At day 10 of our low cholesterol diet, I consumed an estimated 74.5 mg cholesterol: 63.5 mg from pork meat, 10 mg from Greek yogurt and 1 mg from low fat yogurt.
Breakfast almost as usual: the cooked, rolled oats (30 grams, about 1 oz), almond milk from 16 organic almonds, 2 teaspoons of brown sugar and one small banana (peeled about 45 grams or 1 ½ oz).
30 grams is a bit more than usual, as my wife read at thediabetesclub.com that by eating 30 grams (⅓ cup) of dry oats a day, you can lower your LDL cholesterol by 10%. According to the Mayo Clinic, 5 to 10 grams of soluble fibre will lower your LDL: one and a half cup of cooked oatmeal will provide you with 6 grams of soluble fiber. Add during the day bananas and you can reach 10 grams of soluble fiber (also found in other fruits like prunes, apples, pear or barley and kidney beans).
All in all the extra mount of daily rolled oats and the banana makes up for a strong breakfast that lasts till late afternoon before you get hungry again (I do need to say, I work behind a computer, so people that do physical work or exercise maybe won’t last as long as I do eating this breakfast).
For lunch, a fried organic wild rice noodles meal. The noodles consist out of organic unbleached plain flour, Biogreen (that’s the name of the brand) wild rice powder, Biogreen 84 Live Sea Salt and filtered water. My wife added an abundance of green sweet pepper. Pork meat however was only 25 grams (almost 1 oz) a person, so that’s about 21 mg cholesterol.
For tea: half a huge, juicy pear a person.
For dinner almost vegetarian: I ate the left over patty from last week, my wife however went fully vegetarian (she also did some daily treadmill exercise, much better than me sitting down most of the day). French bread with tomato salsa and garlic sauce, fresh salad leaves, slices of green sweet pepper and fresh koriander leaves to taste.
For the tomato salsa you just remove the seeds from the tomatoes and cut in pieces (before we used to remove the peel as well, but it’s just extra work and doesn’t add anything to the taste). Add olive oil, balsamic vinegar, pepper and salt to taste and some garlic and fresh basil.
The garlic sauce was made with 90 grams (about 3 oz) potato, 50 grams (1 ¾ oz) low fat yogurt (2% fat), 40 grams (1.4 oz) Greek yoghurt (10% fat), pepper, salt, 2 small finely shopped and crushed garlic cloves, a few capers
and a little teaspoon of mustard. Cholesterol: 20 mg from the Greek yoghurt and from the low fat yogurt …
Very irritating that the nutrition label states everything except the cholesterol content. So we estimate using the data from caloriecountercharts.com : 8 oz (226.8 gram) of low fat yogurt contains 10 mg cholesterol, so our 50 grams contain 2 mg: that’s about 10 times less than the Greek yogurt.
Garlic sauce: 22 mg cholesterol, and since me and my wife share, it’s 11 mg cholesterol per person. For me one pork patty (see day 8: 50 grams of pork meat or 42,5 mg cholesterol). So my dinner is good for 53,5 mg cholesterol.
Daily cholesterol intake: 74.5 mg
- breakfast: 0 mg cholesterol
- lunch: 21 mg cholesterol (pork meat)
- tea: 0 mg cholesterol (pear)
- dinner: 53.5 mg cholesterol (pork meat and Greek yoghurt 10% and a tiny extra from low fat yogurt)
Notice that low fat yoghurt (2 %) contains much less cholesterol than the Greek yogurt (10% fat). To be sure of course, I need to buy low fat yogurt with a nutrition label that states the cholesterol content. Since there is only a limited choice of natural yogurt with living cultures, even that could become a challenge.