Cooking Tips to Lower High-cholesterol
Author: Georgia Rascon
Published: 2010-06-07 : (Rev. 2013-03-23)
Synopsis and Key Points:
To get rid of the cholesterol and fat in your diet follow these tips when you are cooking.
Main DigestTo get rid of the cholesterol and fat in your diet, follow these tips when you are cooking.
Most of your favorite recipes can be made healthier simply by substituting lower-fat ingredients. Look at the menu of ingredients on your recipe. Then look at the table below to see if any of the ingredients are placed in the left column. If so, you may make the recipe a healthier one utilizing the ingredient in the right column instead.
What Can I Substitute
- In place of: Whole eggs, egg yolks - Use: Egg whites or 1/4 cup egg substitute
- As an alternative to: Butter - Use: Liquid or tub margarine, unsaturated vegetable oils, butter-flavored granules, spices and herbs to flavor food
- As an alternative to: Mayonnaise - Use: Nonfat yogurt, mustard, low-fat or nonfat mayonnaise
- In place of: Regular yogurt, sour cream - Use: Nonfat yogurt, nonfat sour cream
- In place of: Potato chips - Use: Pretzels, low-fat or baked chips
- Instead of: Whole or 2% milk - Use: Skim or 1% milk
- In place of: Whole-milk ice cream - Use: Ice milk, low-fat frozen yogurt, low-fat or nonfat ice cream, sorbet
- Instead of: Whole-milk cheese - Use: Reduced-fat, low-fat, or nonfat cheese
- Instead of: Whole-milk sour cream - Use: Nonfat or low-fat sour cream or yogurt
- As an alternative to: Coconut oil, palm oil, palm kernel oil - Use: Unsaturated oils, such as safflower, sunflower, canola, and olive oil
- As an alternative to: Regular salad dressings - Use: Low-fat or nonfat salad dressings, vinegars
- Use less fat in recipes. In case a recipe requires 1 cup of butter, use 1/2 cup butter and replace the other half with 1/4 cup of prune puree. You can make prune puree by pureeing 1 1/3 cups of pitted prunes and 6 tablespoons of warm water in a blender or mixer. This makes one cup of puree. For baked goods, you could replace 1 cup of butter, oil, margarine, or shortening with 1 cup of applesauce and still have a moist, great-tasting item without all the fat and calories.
Follow the following tips for the healthiest cooking methods.
- Bake, broil, roast, steam, microwave, poach, grill or stir-fry with only a little oil.
- Use nonstick pans.
- Spray a light coating of vegetable oil in place of liquid oil or butter, or cook with de fatted broth, bouillon, fruit juices, or wine.
- Thicken sauces and soups with skim or 1% milk and a little flour or cornstarch as an alternative to whole-milk products.
- Once or twice each week, substitute non-animal protein sources, like tofu, beans, peas, or lentils, instead of animal protein. This could take some getting used to if you are a so-called meat-and-potatoes person. If this sounds new for you, have a look at one or two vegetarian cookbooks or magazines to get ideas for preparation methods and spices.
- Make gradual changes. With time, you'll get used to your new meals, and your tastes will change. Adding more vegetables also can raise your soluble fiber, which helps reduce your LDL or bad cholesterol.
Dietary fiber is found in every one of the following:
- Brussels sprouts
- dried peas and beans
It is possible to choose healthy food and after that without realizing it add unhealthy ingredients if you aren't wise about how you add flavor. Use herbs rather than butter or margarine. Or use a little unsaturated vegetable oil. Many cookbooks have lists of herbs that enhance the taste of foods. Try one or two. You're apt to discover some new flavors that you like. Try basil on zucchini, in particular. Or use lemon pepper on broccoli.
The word homemade usually makes food sound better. And, and in addition perhaps, it often tastes better too. The true secret is that it's usually healthier for you. Use fewer prepackaged foods. Prepackaged sauces and mixes and instant products, like instant rice and pasta meals and instant cereals, often contain fat. It might appear less convenient at first, but try recipes for rice dishes from low-fat cookbooks or magazines.
Soon you'll have a few recipes memorized. This will make it easy for you to prepare dishes in fresher, healthier ways using your own mix of spices. You could also be amazed at how very little time other homemade dishes that don't rely on a package really take.
In case you cannot bring your LDL - the bad cholesterol - down to a healthy level by reducing the quantity of fat and cholesterol you eat, try this. Add foods like margarines and salad dressings that lower cholesterol.
A sample Low Cholesterol Recipe: Marinated Barbecued Vegetables
- 1 small eggplant, cut into 3/4 inch thick slices
- 2 small red sweet peppers, seeded and cut into wide strips
- 3 zucchinis, sliced
- 6 fresh mushrooms, stems removed
- 1/4 cup essential olive oil
- 1/4 cup lemon juice
- 1/4 cup coarsely chopped fresh basil
- 2 cloves garlic, peeled and minced
- 1. Place eggplant, red peppers, zucchinis and fresh mushrooms in a medium bowl.
- 2. In a medium bowl, whisk together extra virgin olive oil, freshly squeezed lemon juice, basil and garlic. Pour the mixture over the vegetables, cover and marinate in the refrigerator at least an hour.
- 3. Preheat an outdoor grill for high heat.
- 4. Place vegetables directly on the grill or on skewers. Cook on the prepared grill 2-3 minutes per side, brushing frequently with the marinade, or to desired done-ness.
About me; Georgia Rascon writes for the cholesterol recipes blog, her personal hobby web log dedicated to guidelines to eat healthy to prevent high-cholesterol.
Author's note: The info provided on this document are made to guide, not replace, the relationship that exists between a patient/site visitor and his/her doctor. Georgia Rascon hasn't business intent and doesn't accept direct source of promotion coming from health or pharmaceutical businesses, doctors or clinics and websites. All content provided by her is based on her editorial judgment and it is not driven by an advertising purpose.
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