Cholesterol And Your Arteries - Part 3
§ Always look for healthier alternatives. § Use wonderful olive oil instead of butter § Choose low-fat items instead of the regular kind § Experiment with cutting salt out of recipes entirely. Basic Heart-Healthy And Cholesterol-Lowering Menu-Options: Fruit Salads § Try a fruit salad for breakfast, snack or a later meal § It has no YES THAT IS 0% cholesterol and wonderful for you! It is even apposite even for those who have very high cholesterol and battle cravings § The aromas, colors and flavors of dissimilar fruit combinations will allure and tempt you to try and eat MORE of them. § Chopping up some of your favorite fruits, berries, and lemons are easy to do and even fun activity for you and the kids coming up with ‘customized’ combinations and favorites. Eating healthy does not have to be boring or a punishment, depriving you of wonderful tasty treats! § Frozen fruits ‘sorbet’ style, smoothies, layered masterpieces are all possible § Use lemon juice to avoid apples and other fruits from browning and keep unused portions refrigerated and covered. Salads § It is NOT about what goes on top (preferably NOTHING!) It is about what is inside. Avoid croutons, bacon bits, whole milk items such as cheese, eggs, and other high-fat foods. Keeping it simple and drizzling with a little lemon juice (or fresh fruit juice) is all it takes to make for a healthy and filling meal. § Salads are quick meals and easy to do – there is no excuse here. You can opt to contribute in some red peppers, chilies, fruit (apricots) to make it more interesting, but still healthy and not rich in fat-content! § If you do want to contribute meat to your salad, opt for the lean cuts and again and preferably skinless chicken. § Simply chop up some favorite salad greens and contribute a few nuts and you're all set for a healthy meal or snack alternative. Healthy consuming does not have to be boring or uninviting. § Customized, personalized salad dressings and combinations (an avocado with some herbs and lemon juice) make this a amazing experiment for your hand and palette. Mixing fresh herbs in (basil or thyme) and a squirt of lemon or even bottled/prepared dressings are choices too. Ensure however that they are very low in salt and fats. Pasta § Benefit from a amazing variety: try whole-wheat, fresh pasta or dried pasta, vegetable pastas and rice pastas. § Add the pasta and toss until the vegetables are the desired consistency. § Add your favorite fresh herbs and combine. § Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. § Pasta-meals are easy to prepare in record time and again can give wide variety to your taste-buds. § Make similar meals with rice or even low-fat tofu. § Many ready pasta dishes use a good deal of salt or cream-based sauces, but some combination of this recipe can give you a tasty meal with less fat. § Shred your favorite vegetables or cut them into very minute pieces. § Simply cook the pasta in a pot and avoid using salt. Sandwiches § What can be easier than a sandwich? § A word of caution: avoid highly processed deli and sandwich meats. They are not wonderful for you. § Choose lots of vegetables for your sandwiches (try roasted eggplant, zucchini and red peppers for added flavor). § Use healthy breads or pitas or tortillas that are low in fat (preferably whole-wheat) § Instead of mayo, use fresh sweet onions or mustard § Lean and skinless chicken or other poultry are best on the protein, animal product side. Smoothies and blended treats § Blend your favorite combinations (even new and some veggies too!)with fresh fruit juice § Even consider steaming some vegetables like carrots, beets and spinach and adding some pineapple or orange juice to it for a refreshingly healthy treat. § Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is ideal for summer. § Combine until blended for an great and very healthy snack anytime and every time § Experiment with dissimilar fruit combinations to find dissimilar tastes. § Great quick breakfast on days when you're in a rush. § Use honey to sweeten it somewhat § If you're craving desserts, you could add a minute amount of very low fat frozen yogurt to this recipe as well for a ‘smooth’ delicacy § Use frozen fruits to obtain a tasty and heart-friendly alternative to ice cream and other desserts. Grilled dishes § Brushing vegetables and lean meats with lemon juice and herbs prior to grilling is healthy and yummy! § Grilling is easy to do and culinary excellence rapid to create. § Enjoy fat-free good-for-you foods § A wonderful example is a butternut or sweet potato, cut open or in pieces, brushed with olive oil and ‘roasted’ in the oven for a healthier alternative to ‘fries’ or fat-rich, starchy vegetables. Desserts and Snacks § OCCASIONAL TREATS ARE OK! INDULGENCE and OVER-EATING NOT! § Control your weight and your calorie consumption by keeping your sweet-tooth in check § The least sugar, calories, fat, and salt that you could muster in all your food selections should be your goal § Limit the consumption of desserts and snacks § Occasionally consuming low-fat desserts and snacks such as angel food cake, fig and fruit bars, low-fat yogurt, fruit sherbet, Jell-O, animal or graham crackers, wafers, puddings made with low-fat milk for lower-fat alternatives are acceptable, in moderation. § Overindulging will not keep your heart healthy and your cholesterol lowered and in check! § Desserts still do often contain sodium, a good deal of calories and some fats § FIND AND MAKE HEALTHY ALTERNATIVES. Try to ward off cravings with fresh fruit. Lean meat dishes § Try planks of cedar, ideal for baking or grilling fish § Cover with lemon juice and possibly herbs § Marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly technique to obtain plenty of flavors into your cooking § Prepare your meats, without adding MORE fat! § Cut off visible fat deposits and pieces, eradicate skin from chicken. § Eat MORE FISH! This checklist will assist you in determining how you're doing on keeping your cholesterol low in the eating, nutrition, menu, food choice and preparation scale… (this is a self-assessment and will not be scored – we will leave that up to YOU! CHECKLIST # 1 I have/did …in the last week _______ (enter week # here or do at the end of your 30 days) … § Choose foods low in fats (especially saturated, polyunsaturated, and hydrogenated fats) § Choose foods low in sodium, and cholesterol § Choose fresh rather than processed, spiced, prepared, pickled or tinned foods. § Only lean meats. § Consume fat free, skim, or 1% dairy items § Eat fruits § Eat veggies § Eat fish § Enjoy only skinless poultry § Enjoy white meats, fish, and poultry rather than red meats. § Frozen foods that have no sauces or other ingredients added. § Read food labels § Select a good deal of whole grain foods § Used herbs instead of salt in cooking. § Watch out for bottled and canned drinks |
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