We are on a healthy note this month as we talk about the big C…..Cholesterol – a fact of life which is so often ignored until it has done damage. People often associate fat and cholesterol but they are not the same thing. A food can be high in fat but contain no cholesterol – as with Peanut butter.
The two most concentrated sources of cholesterol are liver, where cholesterol is produced, and egg yolks, which contain a plentiful supply needed for new cells of the developing chicks.
Generally speaking here is a summary of cholesterol levels:-
High Cholesterol: organ meats, eggs. Moderate Cholesterol: meats; milk products
Very low Cholesterol: skimmed milk products. No Cholesterol: plant foods.
There are some foods which are said to actually lower the Cholesterol level but, we will go into that at a later date.
A low cholesterol diet doesn’t mean that your food need be boring, as many recipes can be adapted with a little thought and imagination. The following is just one simple idea.

Poached Salmon with Capers: Serves 4
4 ½ inch thick salmon steaks
½ cup dry white wine
½ cup chicken stock
freshly ground pepper
juice of one lemon
2 tbsps water
2 tsp corn flour
2 tsp drained capers
Wash the salmon steaks and pat dry. In a wide frying pan bring the wine, stock and pepper to the boil. Add the salmon steaks and pour the lemon juice over them.
Cover and simmer for 8 to 12 minutes after which time the fish should flake easily.
Remove the fish to a warmed serving dish.
Bring the cooking liquid to the boil and in a small bowl mix the corn flour and water together. Stir this into the cooking liquid and add the capers. Boil for 1 minute, stirring constantly, until the sauce thickens. Pour over the salmon and serve with favourite vegetable and large green salad.
The values for a single serving are:-
Energy 180cal; Fat 10g; Carbohydrate 2g; Protein 26g; Cholesterol 70mg;
Saturated fat 2g.