Day 13: 115 mg cholesterol from threadfin fish and pork patties

Trying to make delicious pork patties with less cholesterol: today’s fried piece of threadfin fish and 2 homemade pork patties resulted in a dietary cholesterol intake of about 115 mg.

Breakfast the usual cooked rolled oats, almond milk and some honey.

For lunch, my wife cooked us some basmati rice, stir fried some veggies (green sweet peppers, red sweet pepper and carrot) and fried 2 pieces of "senangin" fish which translates to threadfin fish. According to australiantropicalfoods.com, 100 gram of raw threadfin contains 39 mg cholesterol.

The small piece of threadfin I ate for lunch was 75 grams (about 2 2/3 oz), hence contains 29.25 mg of cholesterol.

We got a little hungry in the late afternoon, so for tea I had some pistachio nuts (1 package is about 40 grams) and some grapes.

For dinner I tried to improve on my pork patties from Day 5. I tried replacing the fat from olive oil with hopefully more taste from fatty nuts but without adding more saturated fats (as saturated fats are to be kept lower than 7% of your total calorie intake :which we calculated in our article about LDL that for a person with a daily kCal of 2000 should be below 16 gram)

I substituted the 10 ml olive oil with 15 grams macadamia nuts. That’s still zero cholesterol, more total fats without increasing the amount of saturated fat:

• olive oil 10 ml = 9.13 gram total fats of which 1.53 gram saturated fats
• macadamia nuts 15 gram = 11.4 gram total fats of which 1.55 gram saturated fats

I ended up with more bread in the patties without noticing any changes in taste. More bread means overall less meat, which means less dietary cholesterol, when you would eat the same weight of patties as in day 5. However I still ate half of the patties, so cholesterol intake still 85 mg. My wife only ate 1, she is much more disciplined than I am, as she also did het treadmill exercise. My only daily exercise was chopping the meat with a cleaver…

Having some left over chicken stock and the left over inner parts of the tomato from making 2 days of tomato salsa, I ended up boiling a kind of tomato puree/sauce… Not a winning recipe: I should have simply added cornstarch to thicken the sauce, left out the potato and not even think about putting it all through a blender: sometimes less, is more 🙂

Total daily cholesterol intake: 115 mg

• breakfast: 0 mg cholesterol
• lunch: almost 30 mg cholesterol (fish)
• tea: some grapes and some pistachio nuts: 0 mg cholesterol
• dinner: 85 mg cholesterol (pork meat)

Just a simple day of eating in. Which means we do manage to stay below the 200 mg cholesterol (recommended if you want to lower your cholesterol). However we are getting very repetitive: 3 times pork patties in less than 2 weeks (and add to that an extra day with left over patties). In stead of optimizing an already good recipe, I should find new delicious yet healthy recipes to add to my diet.