Article contentCooking for Low Cholesterol
With packaging labeled “gluten-free,” “trans fat,” and “saturated fat,” it’s tough to discern actual healthy foods from just fancy words. Those looking to lower their cholesterol and cook at home find it challenging because the grocery stores are full of products with such labels. Surprisingly, it is quite simple to incorporate small changes into how you approach homemade meals—and in return, lower your risk of heart disease. Here are a few tips:
-Remove the yolks from eggs and just use the egg whites. Better yet, just buy the egg whites and you won’t be tempted to eat the yolk. All the cholesterol from eggs is found in the yolk and egg whites provide a healthy dose of protein.
Try: For breakfast, mix three egg whites with spinach, zucchini and mushrooms (or any combination of vegetables you prefer). You can either scramble the egg whites or make an omelet. This creates a powerful mix of protein and necessary vitamins—it also makes you feel fuller longer and keeps you alert during normally sluggish mornings.
-Lower the salt count in your food. This can be done by removing salt from the table, thereby avoiding the temptation to sprinkle it on your protein and vegetables. Also, avoid packaged foods such as chips, pretzels and popcorn. Also, change out salt for herbs in recipes—this gives your meals a new pop of flavor.
Try: If you crave salt, try mixing it with a healthy option. Keep apples in the fridge and smear a small amount of peanut butter on the top.
-Puree fruit for your baked goods. Replace high-fat vegetable oils with blended fruits to make cakes and pastries lower in calories and healthier.
Try: Puree apples and use that in a chocolate cake. It makes the cake super moist.
-Change out your dairy products. Instead of whole milk, use skim for your breakfast cereal or look for non-fat yogurt in the dairy aisle.
Try: For heavy entrees such as lasagna, try using cottage cheese instead of the normally used Ricotta.
-Add in proper supplements to your diet. Products with Phytosterols may help lower cholesterol, which may reduce the risk of heart disease. *
Try: Red Yeast Rice PLUS from Weider. The tablets supply 850 mg of Phytosterols per serving.
Just even a few small changes yield big rewards.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.