Low Cholesterol Recipes

First of all you can begin by taking a favorite dish and modifying the standard recipe into a low fat and low cholesterol version. Cholesterol should be avoided or markedly reduced. Avoid animal-based foods such as egg yolk, beef and pork, poultry and dairy products.

Before going into specific low cholesterol recipes, do follow the advice below for converting normal recipes into low cholesterol recipes.

LOW CHOLESTEROL RECIPES & MEATS

Even lean meat has fat in it. Here are some ways to reduce the saturated fat in meat and the possibility of making with it low cholesterol recipes:

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.

Make gravies after the fat has hardened and can be removed from the liquid.

When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.

LOW CHOLESTEROL RECIPES & VEGETABLES

With vegetables you can naturally make low cholesterol recipes, since vegetables hardly havy any cholesterol. 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.

Try cooking vegetables in a tiny bit of vegetable oil, adding a little water during cooking if needed, or use a vegetable oil spray. Only 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.

LOW CHOLESTEROL RECIPES & 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. The American Heart Association eating plan limits sodium intake to 2,400 milligrams per day. That's about a teaspoon of salt. People with high blood pressure may need stricter limits on sodium.

Most of the sodium in our diets is added either during processing, while preparing food or at the table. To help you reduce sodium in your diet:

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, hamburgers)

MODIFYING RECIPES INTO LOW CHOLESTEROL RECIPES

To control the amount and kind of fat, saturated fat and dietary cholesterol you eat:

Select lean cuts of meat and trim off all visible fat before cooking.

Serve moderate portions, and try "low-meat" dishes featuring pasta, rice, beans and/or vegetables.

Use cooking methods that require little or no fat? boil, broil, bake, roast, poach, steam, saute, stir-fry or microwave.

Replace saturated fats with healthier substitutes. For example, when your own recipe calls for butter, lard, bacon, bacon fat or chicken fat, use margarine that contains no more than 2 grams of saturated fat per 1 tablespoon, or unsaturated vegetable oil.

By Mitchel A Sosa