* A note from Randy & Rainee
This is an excellent article and resource provided to us by Georgia Rascon. Please take a few minutes and look at her site, it has great recipes and ideas for healthy eating and healthy grilling.
To lower the cholesterol and fat in what you eat, follow the following tips when you're cooking.
A good number of your favorite recipes can be made healthier simply by substituting lower-fat ingredients. Go through the list of ingredients on your recipe. Then evaluate the table below to view if some of the ingredients are listed in the left column. In that case, you may make the recipe a healthier one utilizing the ingredient in the right column instead.
What Am i allowed to Substitute?
- As an alternative to: Whole eggs, egg yolks - Use: Egg-whites or ¼ cup egg substitute - Rather than: Butter - Use: Liquid or tub margarine, unsaturated vegetable oils, butter-flavored granules, spices and herbs to flavor food - In place of: Mayonnaise - Use: Nonfat yogurt, mustard, low-fat or nonfat mayonnaise - Instead of: Regular yogurt, sour cream - Use: Nonfat yogurt, nonfat sour cream - Instead of: Potato chips - Use: Pretzels, low-fat or baked chips - As an alternative to: 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 - As an alternative to: Whole-milk cheese - Use: Reduced-fat, low-fat, or nonfat cheese - As an alternative to: Whole-milk sour cream - Use: Nonfat or low-fat sour cream or yogurt - Rather than: Coconut oil, palm oil, palm kernel oil - Use: Unsaturated oils, like safflower, sunflower, canola, and essential olive oil - Instead of: Regular salad dressings - Use: Low-fat or nonfat salad dressings, vinegars
Use less fat in recipes. If a recipe normally requires 1 cup of butter, use ½ cup butter and replace the other half with 1/4 cup of prune puree. You may make prune puree by pureeing 1 1/3 cups of pitted prunes and 6 tablespoons of hot water in a blender or food processor. This makes one cup of puree. For baked goods, it is possible to 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 these guidelines 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 instead of liquid oil or butter, or cook with defatted broth, bouillon, fruit juices, or wine. - Thicken sauces and soups with skim or 1% milk and a little flour or cornstarch rather than whole-milk products.
Once or twice per week, substitute non-animal protein sources, for example tofu, beans, peas, or lentils, rather than animal protein. This could take some getting used to if you are a so-called meat-and-potatoes guy. If this is new for you, have a look at a few 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, plus your tastes will change. Adding more vegetables also can increase your dietary fiber, which helps reduce your LDL - or bad - cholesterol.
Soluble fiber is found in all the following: - oats - oranges - pears - Brussels sprouts - carrots - dried peas and beans
It is possible to choose healthy food and then without realizing it add unhealthy ingredients if you aren't wise about how exactly you add flavor. Use herbs rather than butter or margarine. Or make use of a little unsaturated vegetable oil. Many cookbooks have lists of herbs that enhance the flavor of foods. Try one or two. You're apt to discover some new flavors that you like. Try basil on zucchini, as an example. Or use lemon pepper on broccoli.
The term homemade usually makes food sound better. And, and in addition perhaps, many times, it tastes better too. The real key is that it's usually healthier for you. Use fewer prepackaged foods. Prepackaged sauces and mixes and instant products, for example instant rice and pasta meals and instant cereals, often contain fat. It may seem less convenient initially, but try recipes for rice dishes from low-fat cookbooks or magazines.
Soon you'll have a few recipes memorized. This will make it simple for you to make dishes in fresher, healthier ways with your own mix of spices. You might also be very impressed at how little time other homemade dishes that don't rely on a package really take.
In the event you cannot bring your LDL - the bad cholesterol - down to a normal level by reducing the volume of fat and cholesterol you consume, try this. Add foods like margarine and salad dressings that reduce cholesterol.
A sample Low Cholesterol Recipe: Marinated Barbecued Vegetables
Ingredients * 1 small eggplant, cut into 3/4 inch thick slices * 2 small red peppers, seeded and cut into wide strips * 3 zucchinis, sliced * 6 fresh mushrooms, stems removed * 1/4 cup extra virgin olive oil * 1/4 cup fresh lemon juice * 1/4 cup coarsely chopped fresh basil * 2 cloves garlic, peeled and minced
Directions 1. Place eggplant, red peppers, zucchinis and fresh mushrooms in a medium bowl. 2. In a medium bowl, whisk together essential 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 doneness.
About the Author - Georgia Rascon writes for the low cholesterol diet recipes blog , her personal hobby webpage related to tips to eat healthy to avoid high cholesterol levels.
Author's note: The words provided on this document are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her doctor. Georgia Rascon hasn't business intent and does not accept direct source of promotion coming from health or pharmaceutical businesses, doctors or clinics and websites. All content supplied by her is based on her editorial judgment and it’s not driven by an advertising purpose.
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