Cooking for Lower Cholesterol
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It's not hard to whip up recipes that fit with the low-saturated-fat, low-cholesterol eating plan recommended by scientists to help you manage your blood cholesterol level and reduce your risk of heart disease and stroke.
Our suggestions will help you prepare tasty dishes without overdoing the salt and sodium. Eating less sodium may help some people lower their blood pressure — which can also help reduce the risk of heart disease and stroke.
Aim to eat less than 1,500 mg of sodium per day.
Cooking tips
Reduce saturated fat in meat and poultry
The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 calories Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat:
- Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.
- Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef.
- Trim all visible fat from meat before cooking.
- Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
- Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade.
- Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top.
- When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
- Eat chicken and turkey rather than duck and goose, which are higher in fat.
- Remove the skin from chicken or turkey, preferably before cooking. If your poultry dries out too much, leave the skin on for cooking but remove before eating.
- Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then.
- Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you're on a cholesterol-lowering diet, eat them only occasionally.
Choose seafood at least twice a week
Fish can be fatty or lean, but it's still low in saturated fat. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried. Shrimp and crawfish have more cholesterol than most other types of seafood, but they're lower in total fat and saturated fat than most meats and poultry.
Reduce the meat in your meal
Try meatless meals featuring vegetables or beans — think eggplant lasagna, a big grilled portobello mushroom on a bun in place of a burger, or beans-n-weenies without the weenies. Or think of meat as a condiment in casseroles, stews, soups and spaghetti — use it sparingly, just for flavor, rather than as a main ingredient.
Cook fresh vegetables the low-fat, low-salt way
Try cooking vegetables in a tiny bit of vegetable oil, adding a little water during cooking if needed, or use a vegetable oil spray. Just 1 to 2 teaspoons of oil is enough for a package of frozen vegetables that serves four. Place in a skillet with tight cover, season, and cook over a very low heat until vegetables are done.
Add herbs and spices to make vegetables even tastier. For example, these combinations add new and subtle flavors:
- Rosemary with peas, cauliflower and squash
- Oregano with zucchini
- Dill with green beans
- Marjoram with Brussels sprouts, carrots and spinach
- Basil with tomatoes
Start with a small quantity (1/8 to 1/2 teaspoon to a package of frozen vegetables), then let your own and your family's taste be your guide. Chopped parsley and chives, sprinkled on just before serving, also enhance the flavor of many vegetables.
Use liquid vegetable oils in place of solid fats
Liquid vegetable oils such as canola, safflower, sunflower, soybean, and olive can often be used instead of solid fats such as butter, lard or shortening. If you must use margarine, try the soft kind. Use a little liquid oil to:
- Pan-fry fish and poultry.
- Saute vegetables.
- Make cream sauces and soups using low-fat or fat-free milk.
- Add to whipped or scalloped potatoes using low-fat or fat-free milk.
- Brown rice for Spanish, curried or stir-fried rice.
- Cook dehydrated potatoes and other prepared foods that call for fat to be added.
- Make pancakes or waffles.
Substitute egg whites for whole eggs
The cholesterol in eggs is all in the yolks ― without the yolk, egg whites are a heart-healthy source of protein. Many recipes calling for whole eggs come out just as good when you use egg whites or cholesterol-free egg substitute instead of whole eggs. Replace each whole egg with two egg whites. For baking, you may want to add a tablespoon or less of liquid vegetable oil such as canola, safflower, sunflower or soybean for a moister consistency.
Puree fruits and veggies for baking
You can replace the oil in muffin, cookie, cake and snack bar recipes with pureed fruits or veggies to give your treats an extra healthy boost. For many recipes, you just use the specified amount of puree instead of oil. Check the mix's package or your cookbook's substitutions page for other conversions.
- Use applesauce in spice muffins or oatmeal cookies
- Bananas are great in breads and muffins.
- Try zucchini in brownies.
Lowering dairy fats
Low-fat (1%) or fat-free (skim) milk can be used in many recipes in place of whole milk or half-and-half. Some dishes like puddings may result in a softer set. You can also use low-fat cottage cheese, part-skim milk mozzarella or ricotta and other low-fat cheeses with little or no change in consistency.
Sauces and gravies
Let your cooking liquid cool, then remove the hardened fat before making gravy. Or, use a fat separator to pour off the good liquid from cooking stock, leaving the fat behind.
Increasing fiber and whole grains
- Toast and crush or cube whole-grain bread to make breadcrumbs, stuffing or croutons.
- Replace the breadcrumbs in your meatloaf with uncooked oatmeal.
- Serve whole fruit at breakfast in place of juice.
- Use brown rice instead of white rice and try whole grain pasta.
- Add lots of colorful veggies to your salad — carrots, broccoli and cauliflower are high in fiber and give your salad a delicious crunch.
Reducing sodium
Most of us eat much more sodium than we need. In some people, this can lead to high blood pressure, which increases the risk of stroke, heart disease and kidney disease. Salt is just once source of the sodium you consume every day. Many foods contain sodium in other forms, too. Some medicines are high in sodium.
Be aware of all your sources of sodium and aim to eat less than 1,500 mg of sodium per day.
- Use less salt or no salt at the table and in cooking.
- Use herbs and spices in place of salt.
- Limit your intake of foods high in added sodium, such as:
- Canned and dried soups
- Canned vegetables
- Ketchup and mustard
- Salty snack foods
- Olives and pickles
- Luncheon meats and cold cuts
- Bacon and other cured meats
- Cheeses
- Restaurant and carry-out foods (such as French fries, onion rings and hamburgers)
- To reduce the salt in canned vegetables, drain the liquid, then rinse the vegetables in water before eating.
- Look for "unsalted" varieties of the canned foods and snack foods listed above. Some foods may be labeled "no salt" or "without added salt."
- Ask restaurants not to add salt to your order.
- Read the labels of all foods carefully. Even bakery products and cereals can be major sources of sodium.
Regards,
Najeeb
www.keralites.net |
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