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Reducing High Cholesterol Essay, Reducing High Cholesterol Composition Writing,

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 column instead.

What Can I Substitute?

- Rather than: Whole eggs, egg yolks - Use: Egg-whites or ¼ cup egg substitute
- 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 - cholesterol.

Soluble fiber can be found in all of the following:

- oats
- oranges
- pears
- Brussels sprouts
- carrots
- 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 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 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 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 writer - Georgia Rascon writes for the low cholesterol 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 advertising purpose.

Notes For You: If you want my Complete Bio: http://www.lowcholesterolrecipe.org/about  If you want my Photo: http://www.lowcholesterolrecipe.org/georgia.jpeg

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Essay About Reducing High Cholesterol

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