High cholesterol is one of the main culprits in heart disease. Cholesterol can block arteries and reduce blood flow to vital organs.
The following are some tips for lowering your cholesterol to a help and keep heart disease at bay.
When eating meat, remember that even lean meat has fat in it. However, you can reduce the saturated fat in meat to help lower the chances of heart disease:
• Broil the meat rather than pan-fry.
• Use a rack when broiling and baste with wine, fruit juices instead of drippings.
• Cook a day ahead of time and refrigerate so the hardened fat can be removed from the top.
• When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
For vegetables add herbs and spices to make them tastier. Try these combinations to get new flavors:
• Rosemary with peas, cauliflower and squash
• Oregano with zucchini
• Dill with green beans
• Marjoram with Brussels sprouts, carrots and spinach
• Basil with tomatoes
To control the amount of saturated fat and dietary cholesterol you eat to help lower the chances of heart disease:
• Choose lean meats and trim off all visible fat before cooking.
• Reduce portion size, and try “low-meat” dishes featuring pasta, rice, beans and/or vegetables.
• Cook with little or no fat — boil, broil, bake, roast, poach, steam, sauté, stir-fry or microwave.
• Use healthier substitutes for saturated fats.