Reducing High Cholesterol Essay, Reducing High Cholesterol Composition
Little Known Cooking Methods to Reduce High-cholesterol
To get rid of the cholesterol and fat in what you eat, follow the
following tips when you're cooking.
Lots of your favorite recipes can be made healthier merely by
substituting lower-fat ingredients. Evaluate the list of ingredients
on your own recipe. Then look at the table below to find if any of
the ingredients are listed in the left column. If that's so, you can
make the recipe a healthier one by using the ingredient in the right
What Can I Substitute?
- Rather than: Whole eggs, egg yolks - Use: Egg-whites or ¼ cup egg
- Instead of: Butter - Use: Liquid or tub margarine, unsaturated
vegetable oils, butter-flavored granules, herbs and
spices to flavor food
- As an alternative to: 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
- Instead of: 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
- As an alternative to: 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
- Instead of: Coconut oil, palm oil, palm kernel oil - Use:
Unsaturated oils, like safflower, sunflower, canola, and
extra virgin 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 calls for 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 hot water in a blender or food
processor. 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 of
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 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.
More than once a week, substitute nonanimal sources of protein, such
as tofu, beans, peas, or lentils, in preference to animal protein.
This may take some getting used to if you are a so-called
meat-and-potatoes guy. If this is new for you, look at some
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
increase your dietary fiber, which helps decrease your LDL - or bad
Soluble fiber can be found in all of the following:
- Brussels sprouts
- dried peas and beans
You may choose healthy food and 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 bring out the
taste of foods. Try a few. 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, not
surprisingly perhaps, many times, it 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, for
example instant rice and pasta meals and instant cereals, often
contain fat. It may look like less convenient initially, but try
recipes for rice dishes from low-fat cookbooks or magazines.
Soon you will have a few recipes memorized. This makes it easy for
you to make dishes in fresher, healthier ways using your own mix of
spices. You could also be surprised at how very 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 healthy level by reducing the amount of fat and
cholesterol you eat, try this. Add food products such as
margarines and salad dressings that lower cholesterol.
A sample Low Cholesterol Recipe: Marinated Barbequed
* 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 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 essential olive oil, lemon
juice, basil and garlic. Pour the mixture over the
vegetables, cover and marinate in the refrigerator at least 1
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 writer -
Georgia Rascon writes for the
dinner recipes blog , her personal hobby web page dedicated to
ways to eat healthy to prevent high cholesterol levels.
Author's note: The info
provided on this document are designed to guide, not replace, the
relationship that exists between a patient/site visitor and his/her
doctor. Georgia Rascon has not 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
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