Cooking for Lower Cholesterol
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Low Cholesterol Cooking Makes for a Healthy Heart!
You know that the way you eat is vitally important to bringing and keeping your cholesterol levels within normal range, right? Well, you may not be sure exactly what that means in terms of how you prepare the foods you eat at home.
It's actually quite simple to prepare healthy meals that can help lower your cholesterol. If you're pressed for time, there are a number of ways to make quick, easy meals that are heart healthy and will help you lower your cholesterol.
Salads are one very easy way to make a meal quickly. Pre-washed, bagged salad mix is very quick, but you might consider making your own salad dressing. Many bottled salad dressings are high in cholesterol or trans fat.
You can make your own by mixing olive oil and vinegar or lemon juice with your favorite seasonings. Be sure to avoid eggs, cheese, croutons, bacon, and other fatty meats. You can add meats such as skinless chicken, turkey, and grilled or broiled fish.
Don't forget about fruit salads. You can mix together all kinds of fruits for a delicious and healthful meal. You can try apples, berries, melon chunks, pineapple, grapes, peaches, pears, bananas, mandarin orange slices, mangos, and papaya.
There are dozens of types of fruit in most supermarkets, so you can experiment to find the kind you like. You can flavor to the salad with some artificial sweetener, or a bit of agave nectar. Just don't add dairy, sugar, or syrups.
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Meal Preparation for Better LDL and HDL Cholesterol Levels
You don't have to be limited to salads. You can learn how to create a wide variety of meal plans that satisfy your nutritional needs, yet still taste great!
Sandwiches made on whole grain bread, whole grain pitas, or whole grain tortillas are another very quick way to eat a healthy meal. You can simply throw some vegetables or skinless chicken or turkey on your bread or tortillas with some of your homemade salad dressing, some salsa, or a little mustard. It's quick, delicious, and very satisfying. Just remember not to use cheese or any high-cholesterol meats.
Homemade soups can be delicious, filling, and very healthy. Use plenty of fresh vegetables and herbs, and leave out the high-fat meats, dairy, and oils. There are many different delicious soup recipes that have little or no fat or cholesterol.
Be sure to keep plenty of fresh produce available at all times. When you first bring fruits and vegetables home from the store, you should go ahead and wash and prepare them. Break lettuce down into leaves and store it in a plastic zipper bag.
Wash broccoli and break it down into florets. Trim the tops off of radishes and wash them. Basically, you want to do all of your preparation that day, so that for the next several days all you have to do is grab your ingredients and use them. This helps make it less tempting to grab convenience foods or order pizza, because everything is already ready for you to use.
Cholesterol Smart Recipes You Can Trust!
More Cholesterol Lowering Cooking Tips:
The Mediterranean Diet is a good source of learning how to cook for lowered cholesterol. Pasta can be a very good alternative. Be sure to get eggless pasta, and you might even want to choose a whole grain version.
Don't use fatty meats or cheeses, and avoid cream-based sauces. You should use a meatless marinara sauce, or use skinless chicken and vegetables to complement the noodles. You can also use a combination of olive oil, garlic, and herbs.
When you prepare meats, you should choose lean meats. You can boil, bake, broil, grill, or sauté in a bit of olive oil or cooking spray. Fish can be very good for you, and it contains fats that are very good for your heart and brain. You can cook poultry with the skin on to seal in the juices, but just be sure to remove and discard the skin before you eat it.
More Great Free Heart Health Resources
- Are Beta Blockers Bad for the Heart?
Doctors have been taught for many years that beta blockers are bad for people with heart failure. Is it true? A famous clinic trial called COPERNICUS followed about 2,200 patients with severe heart failure. They all got the standard treatment for heart failure, which included ACE inhibitors, digitalis, and diuretics. Then they were randomly assigned to get either a placebo, or a drug called carvedilol. There was a 35% increase in survival rates among those who received carbedilol over the placebo. Patients who received the beta blocker had no more side effects than those who got a placebo! Since then, two other drugs have received similar results in clinical trials. Those drugs are bisoprolol and metoprolol. Despite the fact that there's remarkable evidence that shows that beta blockers are extremely beneficial in the treatment of heart failure, too many doctors are still prejudiced against them because of the long history of distrust of their ability to treat heart failure. - 3 months ago
- How Cholesterol Affects Your Arteries
Most people know that high cholesterol is bad because it clogs the arteries, but few people know exactly how the process works or why it's so important. Once you learn exactly what it means, you may want to do more to keep your cholesterol levels in check. Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love Your arteries bring blood from your heart out to the rest of your body. The Dorsal Aorta is the main artery of your body, which splits into numerous smaller arteries. The systems in your body all have arteries that deliver oxygenated blood to them. If you have too much cholesterol, your arteries aren't able to pump as much blood through your body. Cholesterol can clog up your arteries, making it much harder for blood to travel through your veins. If you get a blockage that's too large, it can lead to a heart attack or a stroke. To understand how a heart attack or stroke can occur, it's important to grasp the concept of what cholesterol is and how it travels through your body's arteries. - 3 months ago
- Cooking for Lower Cholesterol
You know that the way you eat is vitally important to bringing and keeping your cholesterol levels within normal range, right? Well, you may not be sure exactly what that means in terms of how you prepare the foods you eat at home. It's actually quite simple to prepare healthy meals that can help lower your cholesterol. If you're pressed for time, there are a number of ways to make quick, easy meals that are heart healthy and will help you lower your cholesterol. - 3 months ago
- Can the Human Heart Repair Itself?
For a great many years, it's been thought that once the human heart was damaged, it was irreparable. But scientists now have evidence that a heart muscle that's been damaged might be able to heal after all! The Cure for Heart Disease: Truth Will Save a Nation Of course, it might be years before there are any benefits that can be taken from this knowledge. Although we may know now that the heart can be healed, it doesn't necessarily mean we have the ability to aid the process. It was reported that after a heart transplant, the cells in the heart muscle from the person who received the new heart could migrate to the heart that was transplanted into the recipient. Once there, they could grow and replicate. This is surprising information, because it's long been believed that heart cells could not be repaired or regenerated in any way. Since this evidence has come to light, some scientists now believe that there may be heart stem cells, which could help in research into treatments for various heart conditions. - 5 months ago
- Common Causes of Heart Disease
Heart disease kills 12 million people in the world each year. Half of the people who die in the United States and other developed countries die of some form of heart disease, making it the number one killer of adults worldwide. Around 2,600 people die daily in the United States from heart disease. Cancer, the number two killer, kills around 1,300 people daily. These people didn't die just to become a statistic. Many people contributed to scientific study, and through a compilation of notes and studies, scientists have determined the leading causes of heart disease for the vast majority of them. - 3 months ago
- Lenses Promoting a Healthy Heart! Headquarters
Lenses Promoting a Healthy Heart! This group is for lenses that discuss heart health, heart disease, and heart therapies patients need for preventative and therapeutically beneficial insight. Heart disease is very serious, but if we catch it early, we can reverse the damage to some degree. Awareness is key, and through the use of Squidoo lenses, we can help make a difference in the lives of many potential victims. If you have a lens about heart health - such as a healthy diet, medications, or activities (even surgeries or other treatments), please add it to this group so we can cross-promote the information and help save lives! - 4 months ago
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FREE Heart Health Tips:
- Avoid the Development of Heart Diseases That Could End Your Life!
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Like your comments. (White bread was banned in our kitchen some thirty years ago
I would suggest you place Avocado in your Salad.
That is not because Son two Own's Avocado Farm In New Zealand
Great hub
Ummm... Mr Marmalade, I love avocado. High fats, but good fats. And congrats to MyGenie on the weight loss! Just goes to show that what Tiff presents is "right on!"
Tiffany, this is a really helpful hub. Gee, I've found that with plenty of garlic, extra virgin olive oil, and some healthful herbs, everything can be delicious. Love the Mediterranean diet approach. You made me hungry!
Thumbs up!
Margaret
Great info. I cook everything from scratch, including our salad dressings and I just discovered Champaign Vinegar. It is soooo refreshing. I have been a red wine vinegar user for years and saw the Champaign vinegar and decided to try it. The difference is amazing. I totally agree with Margaret on the extra virgin olive oil and fresh herbs. I've made myself hungry. I think I'll go make us a salad!
Katherine
working
MyGenie says:
6 months ago
Excellent content, I recently went on a low carb dietand lost 16 lbs in 5 weeks, along with that good newsmy cholestral and blood pressure readings dropped.Going on a low carb diet helps to pull those numbers down.That's my tip of the day :)