Let’s take a look at the facts. Foods that are low, or free, of cholesterol are mainly fruits and vegetables. These foods are high in fiber content, which work to soak up cholesterol like a sponge and remove it from the body.
There are some specific foods that can lower cholesterol more effectively, based on their fiber content. For example, quaker oats have a soluble fiber found in oats (or barley), which is thought to reduce high blood cholesterol levels and balance blood glucose peaks. Also, avocados lower cholesterol by 8%, due to the high content of monounsaturated fats and beta-sitosterol.
Recommendations suggest that a decrease in consumption of high cholesterol foods and fat (namely, animal products), and an increase in consumption of high in fiber foods (fruits, vegetables, legumes, and whole grains), could clean your body of unwanted fat.
How can you modify standard recipes into low-fat or low-cholesterol versions? The first tip is to avoid animal-based foods, such as egg yolk, beef, pork, poultry, and dairy products. Another way is to change the way of cooking certain foods to reduce the amount of cholesterol that is consumed.
Ideas to change low cholesterol recipes with meats include:
• Broil, instead of pan-frying meats like hamburger, lamb chops, pork chops, and steak. Use a rack to drain off fat when broiling, roasting, or baking;
• Instead of basting with drippings, use wine, fruit juices, or an acceptable oil-based marinade to keep the meat moist;
• Stews, boiled meat, soup stock, and other dishes where the fat cooks into liquid should be cooked a day early and refrigerated. The hardened fat can be removed.
It’s easier to make low cholesterol recipes with vegetables because they have very little cholesterol. Ideas to try are:
• Add herbs and spices to make the vegetables tastier. Examples include rosemary with peas, cauliflower, and squash; dill with green beans; marjoram with brussel sprouts, carrots, and spinach; basil with tomatoes;
• Enhance the flavor of your vegetables even more with chopped parsley and chives sprinkled on just before serving;
• Cook vegetables in a little vegetable oil and water (if needed), or use a vegetable oil spray. For low cholesterol recipes and sodium, try to:
• Use less or no salt at the table and while cooking;
• Use herbs and spices instead of salt;
• Limit your intake of foods high in added sodium, such as canned and dried soups, canned vegetables, salty snack foods, luncheon meats, cold cuts, bacon and other cured meats, cheeses, ketchup and mustard, restaurant and carry-out foods (hamburgers, french fries, and onion rings).
To modify the amount and kind of fats consumed, remember to:
• Select lean cuts of meat and trim off all visible fat before cooking;
• Serve moderate portions;
• Eat “low-meat” dishes with pasta, rice, beans and/or vegetables;
• Use cooking methods like boil, broil, bake, roast, steam, sauté, and stir-fry;
• Substitute saturated fats (butter, lard, bacon, bacon or chicken fat) with margarine or vegetable oil.
Here is an example of a day’s menu with foods that lower cholesterol:
• Breakfast: Oat cereal, any cereal that has flaxseed or psyllium (soluble fiber), or whole grain cereals.
• Snack: Fruits are a good snack: grapes, blackberries, strawberries, raspberries, including the seeds; citrus fruits, and apples. Other good snacks are nuts (especially olives, pecans, and walnuts), in small quantities, seeds, and soy nuts.
• Lunch: Dried beans, peas, and lentils would work well in any soup, stew, or salad. Don’t forget to add as many vegetables as you want. Or you can try a soybean dish. Soybean products can be found on the shelves of many supermarkets, and there are many recipes that can be found in publication.
• Dinner: Lean meats and chicken are good. Also, fish such as salmon, swordfish, and tuna. Don’t forget to include whole wheat bread, and use small quantities of canola and olive oils and margarine.
Below is a simple recipe to show how easy it is to eat foods that are low in cholesterol and still taste good.