To lower theand levels in what you eat, follow the following tips when you are .
A good number of your preferredcan be made healthier simply by ingredients with lower levels of fat. Go through the list of ingredients in your recipe. Then, look at the table below to check if any of the ingredients are listed in the left column. In that case, you can make the recipe a healthier one using the ingredient in the right column instead.
What Should I Substitute?
As an alternative to: Whole eggs, – Use: Egg or ¼ cup egg substitute
Rather than: Regular, sour – Use: Non-fat yogurt, non-fat sour cream
Instead of: Potato – Use: , low-fat or chips
Rather than: Whole or 2% milk – Use: or 1%
In place of: Whole-milkcream – Use: Ice milk, low-fat yogurt, low-fat or non-fat ice cream, sorbet
As an alternative to: Whole-milk cheese – Use: Reduced-fat, low-fat, or non-fat
Rather than: Whole-milk sour cream – Use: Non-fat or low-fat sour cream or yogurt
As an alternative to: Regular vinegar– Use: Low-fat or non-fat salad dressings,
Use Less Fat in Recipes
If a recipe needs 1 cup of butter, use ½ cup of butter and replace the other half with 1/4 cup of. You can make prune puree by pureeing 1 1/3 cups of pitted and 6 tablespoons of hot 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 and still have a , great- item without the same high content of fat and .
Tips for the Healthiest Cooking Methods
-, broil, , , microwave, poach, grill or stir- with only a small amount of oil.
-Use non-stick pans.
-and with skim or 1% milk and a little or as an alternative to whole-milk products.
-Once or twice per week, substitute non-protein, such as tofu, , , or lentils, rather than animal . This could take some getting used to if you are a so-called meat-and- man. If this new for you, evaluate a few cookbooks or magazines to get ideas for preparation methods and .sources of
Make Gradual Changes
Over time, you’ll get used to your new fiber, which helps reduce your LDL (bad) cholesterol., and your tastes will change. Adding more could also raise your
Dietary Fiber Sources
Advantages of Homemade Food
Furthermore, many times, homemade food tastes better too! The true rice, meals, and instant cereals, often contain fat. It may seem less convenient at first, but try recipes for from low-fat cookbooks or magazines.is that it is usually healthier for you. Use fewer prepackaged foods. Prepackaged sauces and , as well as instant products, such as instant
Soon, you’ll have a few recipes memorized. This will make it simple for you to make dishes in fresher, healthier ways making use of your own mixes of spices. You might also be very impressed at how little time other homemade dishes that don’t rely on aactually take to prepare.
If you cannot bring your LDL (bad cholesterol) down to a good level by reducing the amount of fat and cholesterol you consume, try this. Add food products such as margarine and salad dressings that reduce cholesterol.
Marinated Barbequed Vegetables
1 small eggplant, cut into 3/4 inch thick slices
2 small red, seeded and cut into wide
6 fresh mushrooms, removed
1/4 cup extra virgin olive oil
1/4 cup freshly
1/4 cup coarsely chopped fresh basil
Place, red sweet peppers, zucchinis, and fresh in a medium bowl.
In a medium bowl, whisk together extra virgin, freshly squeezed lemon juice, basil, and . Pour the
mixture over the vegetables, cover and marinate in thefor at least 1 hour.
Preheat an outdoor grill for high.
Place vegetables directly on the grill or on skewers. Cook on the prepared grill two to three
minutes per side, frequently with the marinade, or until desired doneness.
The Author – Georgia Rascon writes for the low cholesterolrecipes blog, her personal web log centered on guidelines to eat healthy to stop high cholesterol.
Author’s Note: The info provided on this document are made to support, not replace, thethat exists between a patient/site visitor and his/her . Georgia Rascon has no intent and does not accept direct source of promotion coming from or pharmaceutical businesses, doctors, , and websites. All content supplied by her is based on her editorial judgment and it is not driven by an advertising purpose.