Now You're Cooking

Once you start purchasing heart healthier foods, you'll be ready for the really fun part--trying new recipes. You'll discover that heart healthy eating is a lot more delicious than you may have thought. We can supply you with great books, tips and ideas for heart healthy cooking.

Here are some tips to help you put the basic principles of your cholesterol lowering program into everyday cooking practice.
  • Read the labels on dairy products and choose those with a lower percentage of fat.
  • To reduce saturated fat, control the size of your portions, trim the fat off meat and remove the skin from poultry before cooking.
  • Choose leaner cuts of meat and generally cut down on the amount of meat you eat.
  • Use meat as an ingredient instead of the main course.
  • In soups, salads, stews or as a spread, legumes are a very good substitute for meat, minus the fat and with lots of dietary fibre as a bonus. Introduce more alternatives like beans.
  • Use 1% or skim milk in soups and puddings, and 1% evaporated milk instead of cream in sauces.
  • Select lower-fat cheeses with a milk-fat content {% M.F.) of 7% or less.
  • Give greater importance to cereals, vegetables and fruits in your meal plan.
  • Try cooking methods that don't call for fat, such as braising, baking, grilling, steaming, microwaving or pressure-cooking.
  • Use non-stick pots or pans to sauté meat, poultry, fish and vegetables.
  • Add interest with different types of pasta or rice, and whole wheat noodles.
  • Introduce more dark leafy green vegetables like spinach or rapini by adding them to salads, soups, or a stir-fry.
  • Sneak extra vegetables into pasta sauces and other dishes.
  • Stir chopped fresh fruit or dried fruit into hot cereal or a favorite muffin recipe.
  • Use fruit purees as toppings for pancakes, waffles, and low-fat yogurt.
  • Make dips and salad dressings with low-fat yogurt.
  • Remember that variety is still the best guarantee of a healthy, balanced diet.
  • Try combination dishes like casseroles or a stir-fry to introduce different tastes.
  • Experiment with couscous, brown rice, millet, and kasha.
Try Our Recipes:
Substituting Egg Whites For Whole Eggs - Learn how you can substitute...
Oat Bran Raisin Muffin - These tasty fibre rich muffin are perfect for a quick brunch or snack. Makes 12 muffins.
Strawberry Mouse - No one will believe that this creamy, delicious dessert is low in calories and fat! Use fresh or frozen strawberries, pureed in a food processor, blender or food mill.
Microwave Leek and Mushroom Flan
Salmon and potato Casserole - You can put this easy-to-make dish together in about 15 minutes if you cook the potatoes in a microwave. Serve with a tomato salad and any green vegetables.
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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment. 

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Cholesterol Books
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About Triglycerides
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EAT LESS FAT, ESPECIALLY SATURATED FAT

A diet rich in fat, especially saturated fat, is one of the factors that contribute significantly to increasing blood cholesterol. Cutting down on fat, padicularly saturated fat, is by far the most important step in changing your eating habits. Saturated fats are found mainly in foods of animal origin such as meat, poultry and unskimmed dairy products. They are also found in so-called tropical oils like palm & coconut oil and  in hydrogenated vegetable fats like shortening and margarine.

ACHIEVE AND MAINTAIN A HEALTHY WEIGHT

Excess weight, especially in the abdominal region, can cause your blood cholesterol to rise. If you are overweight, a balanced, low-calorie, low-fat diet combined with an adequate amount of exercise will help you achieve and maintain a healthy weight.
For a heart healthier way of living, in addition to eating well, pursue regular physical activity, avoid smoking, and keep stress in check.