Cholesterol and Cooking
If you want to lower your cholesterol, you might
want to cook your own meals as often as
possible. That is because many restaurants add lots
of fat and salt to their foods in order to add texture
and taste at a lesser cost.
Convenience foods, of course, are famous for
offering poor nutrition and plenty of fat, salt, and
If you would like to lower your cholesterol over
the next 30 days, avoid all fast-food, convenience, and
This is not hard to do, even if you are lost in
the kitchen. There are a number of very fast and easy
ways to ensure that you can whip up tasty and
cholesterol-friendly meals, no matter how frantic your
• If you are very busy and tired at the end
of a long day, a salad and sandwich can take less time to
put together than it takes to phone the pizza parlor.
Wrap some veggies in a tortilla, cut more veggies into a
salad, and drizzle the salad with olive oil and lemon
juice. Use a mashed avocado or salt-free salsa for
the “dressing” on your sandwich. Soups and
stir-fries are also friends for busy people who aren’t
very handy in the kitchen.
• Keep fresh ingredients at hand and don’t
tempt yourself by keeping convenience food and junk food
in your house.
• Always choose fresh ingredients, the
freshest that you can. Not only is this healthier, but
you will need less fat and salt in your cooking if your
food ingredients are full of flavour on their
• Find low-fat and cholesterol-friendly
recipes in cookbooks and plan to prepare them. There are
many recipe books at your local library. And many of
these feature heart-healthy and fast recipes that can
make cholesterol-friendly eating a snap.
Don’t overlook cookbooks that feature Chinese,
Japanese, Raw food, Vegan, and Indian recipes. These
are often heart-friendly and contain lots of variety to
keep you happy with your low-fat diet forever.
• Buy some fresh herbs. Use them to add
flavor to your cooking rather than relying on salt. If
you must use salt, use only a pinch of the best sea salt
that you are able to buy.
• If you have recipes which you cannot part
with, switch the ingredients around to suit yourself. Use
a good olive oil instead of butter, low-fat products
instead of the regular kind and experiment with cutting
salt out of your recipes entirely.
Cooking to lower your cholesterol isn’t as hard
as you might think. Here are a few basic food suggestions
that almost anyone can make that can keep your health in
if you are not an excellent cook, you can easily create a
salad that is enticing. Simply chop up some of your
favorite salad greens (mescalin mix, cucumbers, tomatoes,
carrots, courgettes, herbs) and garnish it with a few
nuts. You can make your own dressing by mixing
herbs, such as basil or thyme, and a splash of
Or you can choose prepared dressings that are
very low in salt and fats. You can also create a very low
fat salad dressing by combining half an avocado with some
herbs and lemon juice.
Avoid croutons, bacon bits, whole milk products
such as chesses, eggs, and other high-fat foods in your
salads. If you do want to add meat to your salad, choose
some skinless poultry.
Salads: Chopping up some of your favorite
fruits, berries, and lemons can make a beautiful and
attractive salad that is low in fat. If you are using
apples or other fruits that tend to go brown in your
salad, a splash of lemon juice over your salad will keep
your fruit salad attractive and healthy.
A fruit salad is an especially excellent choice
for breakfast or a meal later on, and is appropriate even
for those who have very high cholesterol and must follow
a very low-fat and very low-cholesterol diet.
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