Many of your favorite recipes can be made healthier simply by replacing low-fat ingredients. If you can't bring your LDL - bad cholesterol - down to a healthy level by reducing fat, add cholesterol-lowering foods.
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Use less fat
If a recipe calls for 1 cup butter, use half, and replace the other half with 1/4 cup of prune puree by rubbing a third cup of prune berries 6 tablespoons spoons of hot water in a blender or food processor. This makes one cup of puree. For baked goods, you can substitute 1 cup of butter, butter with a cup of applesauce and still get a moist, tasty product without all the fats and calories.
Use herbs instead of oil in salads. Many cookbooks have lists of herbs that add flavor to dishes. Try basil with courgettes, for example. Or sprinkle the broccoli with lemon pepper.
Use egg whites instead of whole eggs or egg yolks, low-fat dairy products, lean turkey or ham instead of bacon or sausage, pretzels instead of potato chips, selected or selected cuts of meat, safflower / sunflower / canola / olive oil, and vinegars instead of salad dressings.
Cook Lean Meats
The best cuts of meat that contain fat are considered by many to be the tastiest. However, you can get most of the flavor with less fat by choosing lean meats. All meats contain saturated fat and cholesterol, but some are safer:
- skinless chicken, Cornish chicken, or turkey;
- Lean ground beef with no more than 15% calories from fat;
- lean ham, pork tenderloin, pork chop
- leg of lamb, lamb saddle;
- rabbit or venison.
Use low fat cooking methods
Follow these tips for the healthiest cooking methods:
- Bake, broil, grill, steam, microwave, or fry with just a little oil.
- Use non-stick baking trays.
- Apply a light coat of vegetable oil instead of butter, or cook with skim broth, fruit juices, or wine.
- Remove all visible fat from the meat before cooking.
- Drain off the fat after cooking.
- Water the meat with wine, orange or lemon juice instead of fat.
- Chill stock and skim off fat before using in sauces, soups, and stews.
- Remove the skin from poultry or turkey before serving.
- Thicken sauces and soups with skim milk or 1% milk and a little flour or cornstarch instead of whole milk products.
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Make vegetables the mainstay
Replace animal protein with vegetable protein (tofu, beans, peas, lentils). If this is new to you, check out several vegetarian cookbooks or magazines for ideas on cooking methods and spices. Make incremental changes. Over time, you will get used to your new dishes and your tastes will change.
Replacing fish with meat is also a healthier choice. Eat fish at least twice a week instead of meat. Adding more vegetables can also increase the amount of soluble fiber, and this helps lower LDL - or bad cholesterol - levels.
Soluble fiber is found in all of the following foods:
- Brussels sprouts;
- dried peas and beans.
Add as many of these foods as possible to your diet.
Avoid processed and packaged foods
Homemade meals are often healthier and tastier than prepackaged foods. The real key is that it tends to be better for you. Prepackaged sauces and mixes, as well as instant foods such as instant rice, pasta, and instant cereals, often contain fat..