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Little Known Cooking Methods to Lower High cholesterol levels

June 7, 2010

Hi all,

I have a special guest post from Georgia Rascon who writes low cholesterol recipes on her blog and devotes ways to eat healthy to avoid high cholesterol. Here are some tips you can easily do to make lifestyle adjustments in your diet to lower your cholesterol level and raise awareness on heart disease.

To cut back the cholesterol and fat in what you eat, follow these tips when you are cooking.

A good number of your preferred recipes can be made healthier merely by substituting lower-fat ingredients. Go through the list of ingredients on your recipe. Then evaluate 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 with the ingredient in the right column instead.

What Can I Substitute?

Instead of: 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

As an alternative to: Regular yogurt, sour cream – Use: Nonfat yogurt, nonfat sour cream

Rather than: Potato chips – Use: Pretzels, low-fat or baked chips

Rather than: Whole or 2% milk – Use: Skim or 1% milk

Instead 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

In place of: Whole-milk sour cream – Use: Nonfat or low-fat sour cream or yogurt

In place of: Coconut oil, palm oil, palm kernel oil – Use: Unsaturated oils, for example safflower, sunflower, canola, and extra virgin olive oil

Instead of: 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 ½ 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, 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 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 preference to 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 instead of whole-milk products.

More than once a week, substitute nonanimal sources of protein, such as 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 person. If this is new for you, examine some vegetarian cookbooks or magazines to get ideas for preparation methods and spices.

Make gradual changes. After some time, you’ll get used to your new meals, and your tastes will change. Adding more vegetables may also raise your dietary fiber, and that helps decrease your LDL – or bad – cholesterol.

  • Dietary fiber is found in every one of the following:
  • oats
  • oranges
  • pears
  • Brussels sprouts
  • carrots
  • dried peas and beans

You can choose healthy food and without realizing it add unhealthy ingredients if you aren’t wise about how you add flavor. Use herbs in place of butter or margarine. Or utilize a little unsaturated vegetable oil. Many cookbooks have lists of herbs that bring out the flavor of foods. Try some. 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, it often tastes better too. The important key 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 in the beginning, but try recipes for rice dishes from low-fat cookbooks or magazines.

Soon you will have a few recipes memorized. This makes it simple for you to make dishes in fresher, healthier ways using your own mix of spices. You can also be surprised 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 proper level by reducing the quantity of fat and cholesterol you eat, try this. Add food products such as margarines and salad dressings that lower cholesterol levels.

A sample Low Cholesterol Recipe: Marinated Barbequed Vegetables

Ingredients

* 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

Directions

1. Place eggplant, red peppers, zucchinis and fresh mushrooms in a medium bowl.

2. In a medium bowl, whisk together olive oil, fresh 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 to 3 minutes per side, brushing frequently with the marinade, or to desired doneness.

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One Comment leave one →
  1. June 9, 2010 10:59 am

    This is very helpful info. Didn’t know that the type of pan made the difference. Also never heard of the yogurt substitution for mayo. Will be brave and try that on a sandwich.

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