🌭How to improve your cholesterol profile 🌭 ⠀ ❌You can't change your age or family medical history, both of which can affect your cholesterol levels. ⠀ ❗️Probably the most important step, though, is changing the way you eat. ⠀ ❗️Focus on fats. To improve your cholesterol profile, avoid saturated fats (found in animal products). These fats increase unhealthy LDL levels. Instead, replace some of the saturated fats in your diet with healthier unsaturated fats, which are found in fish, nuts, avocados, and vegetable oils, such as olive oil, canola oil, and safflower oil. ⠀ ❗️Choose whole grains. Whole-grain breads, pasta, and oat help prevent dramatic ups and downs in blood sugar and make you feel full longer. Many of these foods contain fiber that lowers LDL levels. ⠀ ❗️Make healthy substitutions. Eat more fruits and vegetables, especially if you substitute these for processed foods like potato chips. And make healthy dairy substitutions: fat-free milk instead of whole milk, or plain yogurt instead of sugar-laden versions. ⠀ ❗️Manage your weight. Maintaining a healthy weight can lower your risk. If you are overweight, that may lower your HDL (good) cholesterol. Maintaining a healthy weight can also help lower your blood pressure. ⠀ ❗️Be physically active. Being physically active can increase your HDL (good) cholesterol and lower your LDL (bad) cholesterol. Plus, it will also help lower your blood pressure ⠀ ❗️Avoid tobacco. Cigarette smoke raises levels of LDL, or "bad" cholesterol, and a blood fat called triglycerides. Those cause waxy plaque to build up in your arteries. At the same time, it lowers HDL, or "good" cholesterol - the kind that prevents plaque from forming. ⠀ ❤️By lowering your blood LDL ("bad") cholesterol level, even if it is normal, you help reduce your chances of having a heart attack. For every 10% drop in your cholesterol level, your heart attack risk potentially falls by 20% to 30%! ⠀ #margocoaching #healthydiet #diet #food #kosherfood #eathealthy #cholesterol #LDL #weightloss

Tuna Salad. ⠀ Cut and mix pieces of: ⠀ 🥬canned tuna in water(!) 🥬one boiled egg 🥬scallion or onion 🥬cherry tomatoes 🥬1/2 of cucumber 🥬your favorite greens ⠀ 🍋Srinkle with some freshly squizzed lemon juice ⠀ 🧂Add salt/paper per your liking ⠀ ......... ⠀ Салат с тунцом в собственном соку (не в масле): ⠀ 🥬Произвольно измельченный тунец смешивают с варенным яйцом (1 шт) репчатым или зелёным луком, помидорами-черри, 1/2 огурца и любимой зеленью. ⠀ 🍋Полить соком лимона. ⠀ 🧂Соль и перец по вкусу. #healthylifestyle #tunasalad #kosherfood #margocoaching #weghtlost #fat #healthy #delisiousfood #диетолог #диетологонлайн #ппрецепты #newyork

Salmon shish-kebab 🍢 (Can be grilled or broiled) 🌿Cut salmon into cubes and marinate in the following mixture: salt, pepper, ground coriander, cumin, paprika and lemon juice. 🌿Marinate for 1 hour in refrigerator 🌿String the fish on skewers alternating with mushrooms, cherry tomatoes or bell pepers 🌿Cook until ready 🌿9min to broil on average

🌿 Caprese salad 🌿 Ingredients: • tomatoes • mozzarella cheese • basil • 1 tsp -balsamic vinegar or balsamic glaze • salt and pepper

🐠 🐟 Branzino fish ⠀ 🔺Wash the branzino well ⠀ 🔺make a mixture: 〰️salt 〰️grated garlic (6 cloves) 〰️turmeric 〰️paprika 〰️pepper ⠀ 🔺smear the fish with the mixture, ⠀ 🔺wrap the fish in non-stick parchment paper, then wrap in foil, ⠀ 🕰cook in oven for 30 min, then unwrap the fish and broil for 5 min and serve! ........... ⠀ Рыба бранзино 🐠 🐟 ⠀ Сделать смесь из специй: 🔺соль 🔺тертый чеснок (6 зубчиков) 🔺турмерик 🔺паприка 🔺перец ⠀ Этой смесью обмазать всю рыбу, положить сначала в пекарскую бумагу, потом в фольгу. ⠀ 🕰 30 минут печь закрытую, 5 минут открытую на броиле. ⠀ #margo_coaching #healthyfood #kosher #newyork #diet #fish #love #instafood #koshergirl #fish #deliciousfood #cute #repost #followｍe #usa #newyork #israel #russia #canada #spain

Salmon in the Oven Ingredients: 🔺Salmon 🔺onion 🔺lemon 🔺salt and paper 🔺bay leaves Preparations: 1. Wash the fish. If your fillet is one large piece cut it into sliced portions 2. Slices onions 3. Slices rings of lemon - 8 thin slices would be more than enough. Squeeze juice out of the rest of the lemon. 4. Cover the cooking form with non stick parchment paper. 5. Place onion rings on the parchment paper, add pepper and a few bay leaves, place a few rings of lemon on top 6. Smear the fish fillet with salt and ground black pepper, then place on the cooking sheet with the skin on top. 7. Pour with lemon juice. 8. Cover with foil. Place in a pre-heated oven, max 400 F (210 C) for 18 minutes. Uncover and cook for another 3-5min.

Lulya (Kofta) Kebab Ingredients: 🔺1 lb ground beef 🔺2 large onions finely grated 🔺Spices: Ground coriander, Ground cumin 🔺Salt 🔺Pepper 🔺Blend 1/2 a bunch of parsley in a blender or food processor Preparations: Mix ingridients together in a bowl and refrigerator for an hour. Take small amounts of the meat mixture and shape them into sausage like shapes and place them on a cooking sheet. Cook in oven for 40min at 350 degrees.

Fruit Tiramisu Very light and delicious tiramisu . ONLY FOR BREAKFAST AND NO MORE THAN 130g Ingridients: 🔺200g of strawberry 🔺1/2 glass of milk (1% milk fat) 🔺500g fat free cottage cheese 🔺50g dark chocolate (85% cocoa) 🔺2 tablespoons of instant coffee or cacao powder. 🔺2 bananas Preperations: 1. Slice the strawberries and bananas. 2. Blend the cottage cheese until creamy , add coffee powder 3. Grate the chocolate 4. Layer 1/3 of bananas , then 1/3 of strawberries , then blended cottage cheese and grated chocolate. Repeat the layers 3 times. 5. Decorate the tiramisu with strawberries and refrigerate for at least 4 hours. 🥰

Chicken breast with tomatoes and basil Ingridients: 🔸3 pieces of chicken fillet 🔸2-3 tomatoes (soft ones are best) 🔸1 bunch of fresh basil 🔸Salt and pepper to taste Preperation: The soft and ripe tomatoes that we will use to stuff the chicken breast will make the meat juicy and add a great taste. The basil will add a special aroma to this dish. Wash the chicken breast fillet pieces and dry using paper towels. Slice the tomatoes and basil. Cut open each piece of chicken fillet. Salt and pepper inside each piece to taste. Put a slice of tomato and some basil on one side of each cut open fillet piece and close. Secure the edges of each piece of chicken fillet with sandwich picks. Cook on a grill or oven (the meat should appear matte at the place of the cut when ready, without a shade of pink)

Chicken with vegetables Ingridients: Chicken breast (fillet) 700g Red bell pepper 100g Tomato-1 pc Yellow (or green) bell pepper 100g Garlic 20g Table ground black pepper and salt to taste Preparation: Finely dice the peppers, tomato(very small dices) and the garlic. Add 100ml of water to a pre-heated skillet add the vegetables and cook for 10 minitues on (medium heat) Cut the chicken fillet into small pieces. Add the chicken to the vegetables. Cook for 5 minutes. Cover the skillet with a lid and let it saute more for 7-10 min. Bon appetite!❤️

🥞 Apple Pancakes: Ingredients: • 1 egg • 1 grated apple • 3- table spoons of oatmeal flour (blend rolled or quick cooking oats in a blender or food processor) Preperation: Beat the egg in a bowl with an electric mixer until foamy, add the oatmeal flour, add the grated apple. Mix well and cook in the oven.

«Chicken cutlets with broccoli» Ingridients: Chicken fillet or ground - 400g Egg white - 1 pc Broccoli Add salt and pepper to your liking Cooking: ➡️Ground the chicken fillet (or use ready ground chicken meat) ➡️Add egg white, salt and pepper ➡️Coarse grate the broccoli or use blender ➡️Form the cuttlets ➡️Add little bit water to the non stick baking dish and off to a pre-heated oven. ➡️Cook till ready ❤️Bon appetite!