Recipes To Lower Cholesterol

Lowering cholesterol decreases the risk of developing heart and blood vessel disease. Recipes to lower cholesterol should contain limited amounts of certain food components.

Limit Fat Intake
Recipes to lower cholesterol should have limited amounts of saturated fat and trans fat. Saturated fat is the bad kind of fat, which raises the cholesterol levels in your blood. Trans fat, meanwhile, is another kind of fat that is produced when vegetable oil is manufactured and processed. Trans fat is also bad for the body. Unsaturated fat, another kind of fat, is the beneficial kind.

An easy way to lessen the amount of saturated fat in your diet is to decrease the amount of all the fats you eat. Decreasing the total amount of fat in your recipes to lower cholesterol effectively decreases the amount of both saturated and unsaturated fat in your body. Fat should comprise at most 30% of the calories you eat. The lower the amount of saturated fat you put in your recipes to lower cholesterol, the better your levels will be.

Substitute One Kind of Fat for Another
Substituting unsaturated fats for saturated fats in your recipes to lower cholesterol is also an effective way to prevent heart disease.

Saturated fats are mostly found in animal products, such as butter, ice cream, cheese, and animal meat, among others. Some vegetable fats, such as coconut oil and palm oil, also contain saturated fats. Vegetable fats are typically used in commercial products, such as cookies, cake mixes, chips and candy bars. Fish and poultry also have saturated fats, although of lesser amounts.

There are two kinds of unsaturated fats: polyunsaturated and monounsaturated. Polyunsaturated fats can be found in cooking oils, such as sesame and sunflower oils. Fish also contains polyunsaturated fats, specifically the beneficial omega-3 fatty acids. Meanwhile, monounsaturated fats can be found in cooking oils, such as olive oil and canola oil.

By substituting unsaturated fats for saturated fats in your recipes to lower cholesterol, you can decrease the cholesterol in your bloodstream by as much as 20%.

Substitute Low GI Carbohydrates for Saturated Fats
Some people also recommend that you use low GI carbohydrates in your recipes to lower cholesterol levels instead of saturated fats. Low GI cholesterol can be found in fruits, oat bran and dried beans.

According to some experts, foods rich in carbohydrates are low in calories. They are also low in fat and cholesterol, and can thus be added to your recipes to lower cholesterol levels.

Limit Cholesterol Intake
Eating a lot of cholesterol-rich foods can also increase your cholesterol levels. It is thus important to decrease the amount of cholesterol you put in your recipes to lower cholesterol levels in your body.

Cholesterol can be found in dairy products, eggs, meat and poultry, among others. Foods from plants have no cholesterol in them.

Cholesterol is not a kind of fat. Some foods that are low in fat may be high in cholesterol. Therefore, it is important to find out both the fat and cholesterol contents of foods before you add them to your recipes to lower cholesterol.

When deciding what contents to put in your recipes to lower cholesterol, it is a good idea to check food labels. By doing this, you can check what you’re putting in the food you eat, and help you avoid unhealthy food contents.