Tips for Low Cholesterol

Replacing whole eggs with egg whites can greatly reduce your cholesterol consumption.

In order to prevent cardiovascular diseases, heart attacks and strokes, a low cholesterol saturated fat lifestyle is recommended. Although reading food labels for saturated fat and cholesterol levels can help, by replacing your fatty food lifestyle with lean, nutrient-dense foods you can reduce your chances of clots and heart problems in the future.

Making Substitutions

Substitution ingredients and types of food for healthier, low-cholesterol alternatives can allow you to continue eating what you like while lowering your fat and cholesterol intake. For example, instead of a whole egg, use two egg whites. Replace whole milk, butter and cream with low-fat alternatives such as margarine and 2 percent or skim milk. High-cholesterol dairy products, such as sour cream, cream cheese and cottage cheese may have low-fat and cholesterol options.

Alternative Cooking Methods

How you cook and what you use to cook with affects your overall cholesterol and health levels. A healthy piece of lean, meat such as chicken or turkey breast can become high in cholesterol if fried, breaded and soaked in unhealthy oils. Try preparing lean meats and vegetables by roasting, grilling or steaming. For sautéed foods, use a small drop of vegetable oil. According to the American Heart Association, canola, olive, and sunflower oil provide low-cholesterol and fat substitutes for lard, shortening and other fatty oils.

Herbs and Spices

Heavy sauces such as barbecue sauce, butter and high-sodium seasonings infringe on a low-cholesterol diet. Most heavy sauces include lots of butter, oils and other fatty ingredients. Herbs and spices provide the same flavor to your lean meats and vegetables without the high sodium content. Over time, the lack of heavy sauces in your diet will cause your taste buds to adjust to the blander, yet natural, taste of food.

Lean Foods

According to the American Heart Association, fat and cholesterol found in red meats and meat containing visible fat layers such as bacon, steak and cuts of pork can increase your "bad" cholesterol. Lean foods like whole grain, fruits, vegetables and lean meats can keep your diet low in cholesterol. If you purchased a meat with visible fat, cutting off the fat can increase the heart-healthy content of the meat.

References

• American Heart Association: Cooking for Cholesterol
• American Heart Association: Heart-Check Mark
• Mayo Clinic: Heart-Healthy Diet - 8 Steps to Prevent Heart Disease