How To Cook Your Way To Lower Cholesterol

By: William H King



Are you worried about your cholesterol levels or do you have a family history of high cholesterol? If so then you should already be paying close attention to your diet and lifestyle. One of the most simple ways that you can keep your cholesterol in check is by changing the way you cook your food. It is not hard to eat a low cholesterol diet, and modifying the way you cook your food can help keep your heart and body healthy and happy.

To start with you should strictly limit the foods you eat which are high in saturated fat in your kitchen (and house), and use alternatives instead. You'll find when cooking that techniques such as grilling, baking and broiling (and microwaving), will help you control the levels of saturated fat in the food you eat. You can use a light stir-fry or perhaps a sauté, as long as you monitor the amount of oil you use, or use the more expensive virgin olive oil, which can be beneficial in small quantities.

Another way you can reduce the amount of cholesterol in your diet is through the way you prepare your meat and poultry. You can easily lower the amount of saturated fat in the meat you eat by trimming or cutting off any fat you can see on the meat, or by buying better quality cuts of meat. Try to avoid frying food, instead roast, bake or broil the meat as mentioned earlier. If you decide to roast or bake the meat, you can use a rack to allow the fat to drain away, so you don't eat it with the meat. Alternatively purchase a George Foreman Lean Mean Grilling Machine, which will allow you to drain the excess fat away with ease.

To keep your meat moist and tasty, use wine, vinegar, lemon juice or a low-fat oil as a marinade. If you like to cook soups or stews, which can be very healthy, tasty and filling when cooked properly, prepare them the day before and put in the fridge overnight. This will allow any fat in the stew or soup to rise to the top and harden, so you can remove it before re-heating and eating.

One of the key components of a diet low in cholesterol is to ensure that you eat a lot of fruit and vegetables, and a wide variety of them. Try and find fresh fruits that you enjoy, so you can eat them as healthy snacks, of prepare and freeze to eat later. A lot of people ruin the benefit of the vegetables they eat, by covering them in excess salt (sodium chloride), which can raise your blood pressure. Instead use herbs and spices to flavour your veg. You can purchase ready made mixed herbal seasoning's from your local grocery shop. For example an Italian herb mix seasoning might contain herbs such as oregano, basil, rosemary and more. Others such as chives and parsley also give your food interesting flavours.

When cooking your veg, try and only use a minimal amount of vegetable oil or spray, or even better use olive oil. Make sure you avoid butter or margarine, as both are sources of high saturated fats and sodium. Which is a doubly bad combination for your health, especially for people worried about cholesterol levels.

These article has identified just a sample of cooking ideas and tips for your diet to help you lower your cholesterol. It might take a little time for you to get used to cooking using different methods, but the benefits for you health and your palette will quickly out weight the little extra time it may take.

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