In order to help us manage our blood cholesterol level and reduce our risk of heart disease and stroke, we summarize the following tips help us on low cholesterol cooking for better health.
1. Choosing healthy ingredients
Keep in mind that making vegetables the center of meals for adults, for kids we need consider calories, proteins, fat, vitamins and minerals all together depending on their growing needs.
(1) Refer to “A Low Cholesterol Foods List for your Better Health”, and make wise decision when shopping for groceries, planning meals, and choosing snacks.
(2) In terms of stocking your pantry and your refrigerator with the right foods for a low-cholesterol diet, fresh fruits, whole grains, vegetables, and canned or dry beans, are healthy choices.
(3) Oatmeal is one of the ideal foods for low-cholesterol diet breakfast. Experts agree this is one of the top cholesterol-lowering foods.
(4)Choose seafood at least twice a week.
(5) Limit eating whole eggs.
(6) Eat no more than 6 ounces of meat (only lean meat) per day. Three ounces of meat is about the size of a standard personal checkbook.
(7)Organ meats such as liver, kidney and brain are very high in cholesterol, should be eaten only occasionally.
2. Using Low Cholesterol cooking methods
(1)Using non-animal sources of protein, such as tofu, beans, and peas several times a week is a good idea. In addition, cooking fish in place of meat is a healthier choice.
(2)Use liquid oil such as canola oil, olive oil instead of solid fats, such as butter, margarines.
(3) Use less cream sauce, if use it; make the cream sauce by using low-fat milk.
(4).Use white wine and vinegar Instead of using butter to keep your pan moist while cooking.
(5).Steam, bake, broil, roast, microwave, grill or stir-fry with only a little vegetable oil.
(6)Trim any visible fat from meats before cooking.
(7)Place meats on a rack and pour off fat after cooking.
(8)Remove skin from poultry before serving.
(9)Choose salad dressing that has lower cholesterol.
(10) Let your cooking liquid cool, and then remove the hardened fat.
(11)Cook whole grains and high fiber foods.
(12)For meat, pick cuts with the smallest amount of visible fat. Avoid high-fat, processed meats, such as sausage, hot dogs, salami, and bacon.
The cooking tips listed above will help us prepare tasty, low- Cholesterol and heart-healthy meals.
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