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Healthy Cooking: Cut Cholesterol With These Swaps

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A diet low in cholesterol, saturated fat and trans fat helps improve cholesterol levels.  Try these smart substitutions:

Instead of: Eggs sunny-side up. Eat: Egg-white omelet. All the cholesterol in eggs is found in the yolks. In recipes, replace each whole egg with two egg whites. When baking, add a little vegetable oil to create the same moist texture.

Instead of: Meat lasagna. Eat: Vegetable lasagna. Most saturated fat comes from animal sources, including meat and dairy prod­ucts. Use reduced-fat cheese as well.

Instead of: Pan-fried burger. Eat: Grilled burger. Start with lean ground beef. Cook on a rack to let the fat drip away. Or do away with saturated fat completely by grilling a portobello mushroom burger.

Instead of: Deep-fried chicken. Eat: Baked chicken. Even healthy oils contain about 120 calories per tablespoon. Since being overweight can increase your cholesterol, it's important to watch those calories closely. Reduce fat even more by choosing light meat and removing the skin.



Good Neighbor Pharmacy, December 2012