How To Lower Your Cholesterol

We often think of cholesterol as being harmful, but the truth is that our bodies need an adequate amount of it to function. Cholesterol is used as a building block to make everything from the walls of our cells to important hormones like estrogen, testosterone, and cortisol. It is essential for the production of Vitamin D, which we need to build and maintain strong bones. It is also a central component of bile, which allows us to break down and digest fats from food.

However, the typical North American diet contains far too many foods that increase our cholesterol levels above and beyond what our bodies can use. Excess total cholesterol and LDL “bad” cholesterol will stick to the walls of our blood vessels, narrowing the space for blood to flow. This prevents oxygen and nutrients from reaching vital organs. Most dangerously, it can prevent oxygen from getting to the heart or brain, increasing our risk for heart attack and stroke1 .

Having high cholesterol is like having construction along a busy highway that narrows lanes and slows down traffic. If the construction closes the highway altogether, we never make it to our destination and there are negative consequences. This is what happens when cholesterol narrows our blood vessels and blocks blood flow to major organs: oxygen and nutrients don’t make it to their destination, and it results in organ and tissue damage.

A reduction in total cholesterol and LDL “bad” cholesterol levels, and an increase in HDL “good” cholesterol levels directly results in a decreased risk of cardiovascular disease and stroke, so it is vital that we achieve healthy levels of cholesterol1.
Rawfood Nutrition and Herbal Remedies’s Cholesterol Buster is formulated to lower total cholesterol and LDL “bad” cholesterol and raise HDL “good” cholesterol to maintain healthy cholesterol levels. It also supports overall cardiovascular health. Having healthy cholesterol levels supports cardiovascular health, helping to prevent life-threatening illnesses such as heart attack and stroke.

Dr Morgan’s Lifestyle Tips To Reduce Cholesterol

Use Rawfood Nutrition and Herbal Remedies’s *** CHOLESTEROL BUSTER CAPSULES, as well as follow the Tips given below:

Cholesterol-lowering foods: Follow a high-fibre diet comprised of vegetables, fruits, fish, lean poultry, legumes, whole grains, nuts and olive oil.
Foods to avoid
Trans fats: These human-made fats are not naturally occurring and are harmful to the body. They are found in many packaged and fried foods and are the biggest culprit for increasing bad cholesterol and decreasing good cholesterol. Trans fats should be completely avoided in the diet.
Saturated fats: These are naturally occurring fats that are healthy at low levels but contribute to high cholesterol when eaten in high amounts. They are found in foods like red meat, dairy, coconut, avocado, and nuts. Try to keep saturated fats to a maximum of 6% of your daily calories, which would be about 13g per day for a standard 2000kcal diet. They should come from coconuts, avocadoes, olive oil etc.
Sugars: Studies show that a higher intake of added sugar is associated with increased total cholesterol and LDL “bad” cholesterol, and increased risk of heart disease9.
We should keep sugar in the diet as low as possible, with 25g being our daily maximum. Reading nutrition labels and avoiding sugary beverages and snacks is the best way to minimize sugar intake.
Foods containing cholesterol can be eaten in moderate amounts. Eggs, for example, are a healthy source of nutrients and protein, and it is recommended that we eat a maximum of 7 eggs weekly to maintain healthy cholesterol levels. I. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, sweet potatoes, and Brussels sprouts,

Maintain a healthy weight: Regular exercise and a healthy diet are important to maintaining a healthy weight, which is directly correlated with improving cholesterol levels.
Physical activity: Moderate intensity aerobic exercise for at least 150 minutes per week is the best type of exercise for improving HDL “good” cholesterol and reducing total and LDL “bad” and cholesterol levels

Quit smoking: Smoking is a major risk factor the development of heart disease, and when combined with high cholesterol it presents an even greater risk for heart disease than either risk factor alone. Lab testing: your cholesterol levels should be monitored as part of your annual lab work, with a baseline level established as early as 18 years of age.
At ideal levels, cholesterol allows our body to function in a healthy way. However, many diets contain far too many foods that increase our cholesterol levels above what our bodies can use. Excess cholesterol can build up in our blood vessels, blocking oxygen from reaching our organs and causing damage to the body.

Health Coaching

Have you ever received good advice that you were unable to follow? Has your doctor ever recommended a lifestyle change?

Now more than ever we need people who are ready to guide and support others to living a healthy life. Our world is experiencing a healthcare crisis, and not just because of dollars and cents, but because we have forgotten the most important medicine there is: taking care of ourselves with healthy food, exercise and lifestyle balance.
What people need most right now is an advocate for their health, someone who will listen to them and guide them to making the lifestyle changes that are necessary. If you are looking for a Wellness Coach who will inspire you to wellness. We may just have the answer for you.

Mango Banana Whip

Banana Mango Whip

Four quick ingredients and 5 minutes is all it takes to have banana and mango ice-cream ready to eat.

Time: 5 Mins
Makes: 2 servings

banana(s) 1 medium, sliced, frozen
mango(es) 1 pound(s), diced, frozen
coconut water 4 Tbsp
unsweetened shredded coconut 2 tsp

1. Process banana, mango and coconut water in a food processor, scraping down sides of bowl occasionally, until thick and creamy.

2. Spoon into serving bowls. Sprinkle with coconut and serve immediately.

TIPS: Slice banana and freeze in a snap-lock bag until firm.You can buy packets of frozen diced mango from the freezer cabinets of most supermarkets. Alternatively, buy mango when it’s in season (and cheap) and freeze (peeled, chopped) in snap-lock bags.

Vanilla Shortbread Cookies

Rich in healthy fats, fiber and antioxidants each cookie recipe provides a healthier alternative to satisfy a sweet tooth, while benefiting your body. They’re dairy-free, gluten-free, and soy free.

Mind-Blowing Vanilla Shortbread Cookies

Yields about 30 mini cookies

2 cups(8 oz) raw unsalted walnuts (preferably soaked & dehydrated)
1 cup shredded coconut
1/4 cup raw honey
2 teaspoons vanilla extract
1/4 teaspoon fine sea salt
To taste, stevia or agave (optional)

Combine all ingredients in a food processor. Process until a thick paste forms, about 1 minute.
Transfer to a large bowl and use your hands to make into 30 cookies.
Place in the freezer for at least 30 minutes before enjoying. They’re best straight from the freezer.

Vegan Mayonnaise………Very delicious


3/4 cup macadamia oil (or any other oil you like)
3/4 cup almond milk
3 tbsp lemon juice
1 cup cashew nuts
1 1/2 tsp Dijon mustard
2 tsp apple cider vinegar
salt and pepper to taste

(Makes 1 jar)

Combine all the ingredients (except almond milk) in a food processor. If you have time, you can soak cashews for few hours, but it’s not necessary. Slowly add almond milk as processing, until preferred consistency. I used 3/4 cup and the mayo still turned out nice and thick. Spoon the mayo into a jar and store in the fridge. Serve with salad or vegetables.

Avocado Hummus ” this is so good “

Here’s how I want to get part of my veggie intake for the day! It’s like guacamole and hummus in one, and it is the smoothest and creamiest hummus I’ve ever had.

If you’d like the avocado flavor to shine through more you can reduce the tahini slightly but if you want it to have more of a traditional hummus flavor leave it as it is..


  • 1 (15 oz) can chick peas, well drained or 1 lb dried chickpeas soaked           overnight then boiled for 40 mins  then drained.
  • 2 medium ripe avocados , cored and peeled (13 oz before cored and peeled) 
  • 3 Tbsp olive oil , plus more for serving if desired 
  • 1 1/2 Tbsp tahini  
  • 3 Tbsp fresh lime juice
  • 1 clove garlic , peeled
  • Salt and freshly ground black pepper 
  • 1/8 tsp cumin
  •  1 – 2 Tbsp finely chopped cilantro leaves , for toppingRed pepper flakes ,  for topping


  1. Pulse chick peas, olive oil, tahini, lime juice, and garlic in a food processor until smooth, about 2 minutes. Season with salt and pepper to taste (I did a scant 1/2 tsp salt and about 1/8 tsp pepper), add cumin and avocados and pulse mixture until smooth and creamy, about 1 – 2 minutes longer.
  2. Serve topped with more olive oil if desired and sprinkle with cilantro and red pepper flakes if desired. Serve with Lettuce Leaves or Collard Greens rolled up like a wrap. or use as dip for vegetable ( celery sticks, carrot sticks, broccolli or cauliflower pieces).

Raw Mango Cheesecake

Raw Mango Cheesecake

12345 (10 votes, average: 3.40 out of 5)
By C
This recipe is so smooth, creamy, light and refreshing with the flavor of mango and hint of coconut, making it perfect for a sunny afternoon (or anytime really!) If you don’t have access to fresh seasonal mango, try using organic dried mango soaked in water to soften the texture- the equivalent to 1 cup. Either way is delicious!



¼ cup coconut
¼ cup soaked dates
¼ cup of pecans

1 cup of soaked cashews
½ a ripe mango
3 dried apricots soaked in water
3 tablespoons of coconut nectar
4 tablespoons of coconut oil
1 teaspoon of lime juice
½ cup of almond milk


Process all ingredients in your food processor until they are broken down and everything comes together. The mixture should be sticky and hold its form but still have texture.

Blend all ingredients in a high speed blender until smooth and creamy.
Pour the filling over the base and place in the freezer for 3-4 hours to set.

For decoration: I used 1 large ripe mango plus 2 Tablespoons coconut cream, 2 Tablespoons Irish moss and 4 mejool seeded dates. Blend until smooth.
Cover top of cheesecake with this topping after it is set.

This recipe fits a small 9cm cake tin, for a larger full size cake simply double or triple the recipe.

Foods That Dissolve Blood Clots

There is an abundance of prescription blood thinner drugs available meant to dissolve blood clots and prevent stroke and heart attack.
But despite the attracting advertising, the fact is that the side effects of these drugs are extremely dangerous.
Nature has, however, held a safe, inexpensive, and natural key to clot-busting all along.
Today we will look at the three best foods for thinning blood and dissolving blood clots that have been used by cultures all over the world for centuries.
And the best part is, they cause no side effects!

Papaya and pineapple- These acidic fruits that are found in tropical regions are the key producers of an enzyme called bromelain. This protein-digester has been shown to be effective in reducing high blood pressure, improving cholesterol, and driving out inflammation. It’s effectiveness in clot-busting, though, is believed to be due to its ability to eliminate the fibrin in blood clots. This is because bromelain stimulates fibrin’s natural enemy, plasmin. It also seems to inhibit platelets from adhering although the reason why is still unknown

Apple- This fruit doesn’t directly dissolve clots like the other two foods on this list, but it is here because of a compound unique to apples that indirectly keeps clots in check. Apple contains quercetin-3-rutinoside, or rutin for short, which has been found in clinical studies to inhibit the formation of fibrinogen, which is a precursor to fibrin. Fibrin is a critical element in the formation of clots. Studies in mice also indicate that rutin has anti-thrombotic properties as well, which are helpful in preventing DVT, or deep vein thrombosis. These clots form in the lower leg and once they break free can travel to the lungs, causing pulmonary thrombosis, which can be deadly if not treated

Rawfood Style – Pickles


7 Small cucumbers – diced into little chunks
7 garlic cloves
whole container of dill
water to fill
Put in 30 oz. jar with lid, close and leave in cool, dark place for 7-10 days.

Vegan Tahini – nut free

Lowfat Raw Vegan Tahini (no nuts)

The be-all and end-all creamy of sauces and dressings and spreads – tahini. A word that will make and break empires. This tahini has all what you love and much lower in fat and no oil. This one will amaze you and you will be hooked!


1/2 c. sesame seeds, soaked in water for 4 hours or more
1/2 zucchini, peeled
1/4 cup eggplant pulp from juicer…or whole eggplant
1 celery stalk
1 garlic clove
juice from 1 lemon
shake of cumin – to taste
Blend until desired consistency. Add more lemon juice or water as needed.

Common Questions About Fruits and Vegetables

Common Questions About Fruits and Vegetables

You’ve heard the nutrition prescriptions: “Aim for 5-A-Day” and “Eat a Rainbow.” Few would argue that fruits and vegetables offer health benefits, including reducing the risk of some chronic diseases. But maybe you’ve hesitated to fill your grocery cart with colorful produce because of concerns that pop up in online articles and discussions. Here’s a look at some commonly asked questions about fruits and vegetables, and what the current research says:
“Is fruit bad for me because it contains sugar?”
Sugar gets such a bad rap in the popular press that some people hesitate to eat foods that contain natural sugars, especially fruit. There’s plenty of research exposing the detrimental health effects of eating too much added sugar, but less so with natural sugars. Overall, fruit intake is associated with a lower risk of cardiovascular disease, high blood pressure, and type 2 diabetes.
Another confusing point is that some fruits like watermelon and grapes have a high glycemic index, a tool that measures how quickly a food increases blood sugar. But more accurate than the glycemic index is the glycemic load, which factors the amount of carbohydrate per serving of a food and to what degree it will raise a person’s blood glucose level after eating it. Because watermelon and grapes are fairly low in carbohydrate, their glycemic load is low. In general, most whole fresh or frozen fruits have a relatively low glycemic load.
Furthermore, whole fruits have a built-in stoplight. They are more naturally satisfying, whereas highly processed foods with added sweeteners tend to be easy-to-digest and are therefore easy to overeat! Imagine how quickly one can gulp down a standard 12-ounce can of cola that contains 40 grams of processed sugar. Now think about how long it takes to chew through an apple that contains about 13 grams of natural sugar in addition to various fibers, vitamins, antioxidants, and water. The apple takes longer to eat and is more satiating, so you are less likely to reach for another.
The takeaway: Fruits contain natural sugar and many other beneficial nutrients, so they are a healthful addition to a daily diet.

“Are canned and frozen fruits and vegetables lower in nutrients?”
The answer is, it all depends—on the type of produce, the type of processing, and which nutrients. In general, fresh produce picked at peak maturity offers the highest amount of vitamins and minerals and tastes the best, but soon after harvest these nutrients degrade. It can take 1-2 weeks for produce to be transported from farms to supermarkets and then purchased by the consumer. Several more days may pass before you actually eat it. Part of the nutrient losses occur with moisture loss if water-rich produce sits at room temperature. Estimates show that at room temperature, fresh peas lose about 50% of vitamin C in one week, and fresh spinach can lose 100% of the vitamin in less than 4 days. (1)
Refrigeration can slow degradation, but even so, certain highly perishable fruits like berries only last about a week before visible changes in color, texture, and flavor set in. Apples, pears, and squashes are less sensitive and can last for 1-2 months with refrigeration.
For longer storage, canning and freezing can preserve nutrients more effectively than refrigeration. Initially some nutrients are lost during processing. For example, canning uses heat treatment or other methods to destroy bacteria, followed by storage in a liquid medium in an airtight container; freezing entails a prior step of blanching the produce quickly to deactivate enzymes that speed ripening. In both cases, some water-soluble vitamins like C and B may be destroyed or leached into the cooking or storage liquid.
Asparagus loses about 30% of vitamin C during canning but only 10% after blanching and freezing. Generally, the freezing process averages about 50% loss of vitamin C (range 10-90%), and canning treatment causes average losses greater than 60% (range 8-90%). (1) The ranges are wide depending on the exact processing treatment, storage conditions, and type of produce. But regardless of losses during processing, some or many of the nutrients are retained, which upon storage are further preserved through protection from oxygen, heat, and light. Broccoli retains almost 100% of vitamin C after freezing.
Home cooking of fresh or processed produce will cause additional losses due to nutrients destroyed by heat or seeping into the cooking water. Microwave cooking and steaming as opposed to boiling and deep-frying preserves the most nutrients due to quicker cooking times and reduced contact with water.
The takeaway: Unless fruits and vegetables are eaten immediately after harvesting, there is going to be nutrient loss to some degree. Regardless of losses, fruits and vegetables remain a valuable source of a variety of nutrients. In certain cases, frozen or canned produce may contain higher levels of nutrients than fresh produce that has been stored for too long. To obtain the most nutrients, consume fresh produce within a few days, or frozen varieties within a few weeks. When choosing canned or frozen produce, select options that do not include extra sodium, sugar, or other additives.
“Are smoothies and juices just as good as eating whole fruits and vegetables?”
Smoothies and freshly squeezed juices are popular with both adults and kids. If you find it hard to chew through the several servings of fruits and veggies recommended daily for good health, you may be tempted to drink them instead. Are they just as healthy, you wonder?
If most or all of the whole fruit and/or vegetable is blended into the beverage (skin, pulp, and flesh), then the nutrients and fiber are preserved, making it nutritionally comparable to eating the ingredients in whole form. In some cases, these “smoothies” may offer high quality nutrition if very fresh produce is used. They may also be easier to digest in a blended texture. However, consuming these same foods in whole form will provide longer term satiety and make it easier to avoid excessive caloric intake. Also, don’t forget the other ingredients that are often added: milk, processed fruit juice, sweeteners, seeds, and protein powders can quickly drive caloric intake upwards of 700-800 calories per serving! Even if only whole produce is used, calories can still be high depending on how much is added (e.g., including several cups of fruits, or using bananas and avocados that are higher in calories).
Juice from extractors and bottled juices (even when labeled 100% fruit juice) lack fiber and some nutrients that are destroyed or removed during processing. Without fiber, they are quickly digested and not as satisfying, and may cause spikes in blood sugar, leaving one feeling hungry soon after drinking them. On a hot day, it is easy to drink several hundred calories in a large glass.
Not surprisingly, higher consumption of fruit juice has been associated with greater weight gain. (2) Also, a large prospective study found likely adverse effects from juice. Men and women who drank one or more servings of fruit juice each day experienced a higher risk of developing type 2 diabetes by as much as 21%. (3) Whereas eating at least two servings a week of certain whole fruits such as blueberries, grapes, and apples was associated with a lower risk for type 2 diabetes by as much as 23% when compared with those who ate less than one serving per month.
The takeaway: Whole fruits and vegetables are the best choice. Smoothies that blend whole fruits and vegetables without additional sweeteners and are served in appropriate portions may be helpful for some people to consume more of these foods, but should not replace eating them in their whole form. It is best to prepare smoothies at home so that you can control the type and amount of ingredients added to ensure calorie control and optimal nutrients. Juices are easy to over-consume and, especially if weight control is a concern, should be limited to one small glass per day.

Peanut Butter – Banana Ice Cream (Dairy Free)

Peanut Butter Banana Ice Cream
Servings: 2-4

3 bananas, peeled and frozen
1 tablespoon natural peanut butter
1½ tablespoons mini chocolate chips
Blend frozen bananas in a food processor until smooth.
Transfer to a freezer-safe container and swirl with peanut butter and mini chocolate chips.
Re-freeze until solid.

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