A Low Cholesterol Low Fat Diet: Healthful Eating Does Not Mean Compromising On Flavor

A low cholesterol low fat diet is a heart-friendly eating plan that does not necessarily translate into boring, low-taste meals. With a little imagination, you can enjoy wholesome and satisfying foods.

Using creative substitution, you can prepare meals that do not compromise health. A low sodium low cholesterol diet is possible. How?

Many recipes call for more salt than is needed and a first step is cutting down and eliminating unnecessary amounts of it. Do you sprinkle salt into water before dropping in pasta or vegetables? Stop.

When you do eat fats, use unsaturated fats because unsaturated fats help to lower cholesterol levels. Instead of dropping in butter on pasta, substitute olive oil. Use sesame oil for a stir-fry.
A low cholesterol low fat diet can be achieved by incorporating nuts and seeds into dishes instead of using cholesterol-laden meat. You can make a rich and satisfying spaghetti sauce using garlic, onions, fresh basil and oregano, and chopped toasted unsalted sunflower seeds in place of hamburger.

Marinating salmon in lemon juice, fresh basil, and garlic, then broiling instead of frying it, is another idea when embarking on a low sodium low cholesterol diet. Substances contained in fish are believed beneficial to the heart and eating fatty fish twice a week is a good protective measure.

Firm tofu can be marinated in a mixture of wine vinegar, herbs, and garlic, then cut into strips and included in a stir-fry. Alternatively, you can coat strips with honey bar-be-que sauce and bake in the oven, as a low cholesterol low fat diet choice.

Do you love lasagna? This family favorite can still be enjoyed when you use low-fat cheeses and texturized vegetable protein (instead of hamburger), incorporating spinach and lots of garlic and herbs.

Using salt-free spice blends for flavoring foods and eating more fruits and vegetables can go a long way when undertaking a low sodium low cholesterol diet. Avoid processed foods because they contain high levels of salt and saturated fats.

If you love pancakes, why not substitute freshly ground Kamut or whole grains for white flour, use canola oil and egg white (to cut out the undesirable fat and cholesterol), add in chopped cinnamon, walnuts, oats, and fresh fruit (blueberries or raspberries). You can make a homemade syrup of fruit sauce. Pancakes can be a delicious part of a low cholesterol low fat diet.

Quick List Of Cholesterol Lowering Foods

HoneyBlueberriesCinnamonApplesCarrotsGarlicGreen teaSoyAlmondsWalnutsOatsBarleyFlaxseedOlive, canola, soybean, flaxseed oilFish (salmon, herring, mackerel, sardines)

Omega-3 fatty acids are known to increase HDL (good cholesterol), decrease triglycerides, prevent irregular heartbeats, and prevent blood clot formation. Walnuts, butternuts, flaxseed, soybeans, and fatty fish all contain high amounts of omega-3 fatty acids and can be excellent choices as part of a low sodium low cholesterol diet.

Adding a supplement containing clinically tested plant compounds can also help in lowering and balancing cholesterol levels. Natural substances are safer than statin drugs and, for people who are on a low cholesterol low fat diet, can make a significant difference to cholesterol levels.

What Substances Do Supplements Contain?

Policosanol: This substance has been shown to have a significant impact by decreasing total cholesterol and low-density lipoprotein (LDL) and increasing high-density lipoprotein (HDL).
Oryzanol Rice Bran Oil: Substances in this oil reduce total cholesterol and triglycerides.
D-Limonene: A compound in orange peel oil that reduces cholesterol and dissolves gallstones.
Selenium: This mineral is used in a preventive manner for atherosclerosis and stroke.
Green Tea Extract: This extract helps in processes that lower high concentrations of LDL.
Other ingredients may include: vitamin E oil, lecithin oil, chromium, inositol, beta-sitosterol, and pumpkin seed oil.

If you are undertaking a low sodium low cholesterol diet, speaking with a registered dietician or nutritionist will prove helpful in meal-planning strategies.

You can master the task of eating better. Equipped with the right knowledge, adopting a low cholesterol low fat diet is not only workable but possible.

Athlyn Green is an avid health enthusiast with an interest in natural remedies for treatment of health disorders. She has contributed to Low Sodium Low Cholesterol Diet, a section of http://www.healthy-cholesterol-guide.com dedicated to natural treatments for high cholesterol and heart disease prevention.
Article Source: http://EzineArticles.com/?expert=A._Green