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Heart Healthy Recipes
Eat to Lower Cholesterol

Heart healthy recipes are essential in any plan for lowering cholesterol. By providing you with the nutrition you need, your cholesterol and other aspects of heart health will improve.

It really is quite easy to improve your diet. Begin by making a few changes in the way you cook, and adding more superfoods to your diet every few weeks. Soon you will find it much more natural to include cholesterol lowering recipes that contain more whole grains, fruits, and vegetables in your meals. At the same time cut back on red meat and processed foods.

By doing this, you will begin lowering your cholesterol levels and triglycerides. But the benefits don't stop there. By making these changes to your diet using heart healthy recipes you will help to decrease your risk of heart attack, stroke and immune mediated disease.

And there's a great side effect of making recipes to lower cholesterol. You won't need to feel guilty when you do have the occasional chocolate or rich desert because it won't have the same detrimental effect on your heart health.


Adapt The Recipes You Are Currently Using

You can take many of the recipes you currently use and convert them into heart healthy recipes by making a few basic changes. One of the most important things to do is to change the cooking oils that you use. The best oil to use is olive oil.

Vegetable and canola oils are heat treated when they are processed while olive oil is cold pressed. The heating process actually changes the chemical composition of the oil. Your heart will thank you when you make lowering cholesterol recipes with extra virgin olive oil, and you won't even be able to tell the difference in flavor.

Here's another simple and enjoyable change to make. For desert try having a serving of fresh fruit. Pineapple, berries, watermelon, or melons are all extremely healthy. The natural sugar will satisfy your desire for something sweet, while providing you with some great vitamins and minerals that you would otherwise miss out on.

After you have changed the type of oil you are using and have lowered your sugar intake, begin having a salad with each lunch or dinner. This will begin developing a habit of eating green leafy vegetables.

Try including as many superfoods as you can. I find that I enjoy a salad made with spinach and it is packed with nutrition you wont find in lettuce.


Things To Avoid

When cooking heart healthy recipes, there are a few things that must be avoided. Avoid deep frying your foods. Deep frying greatly increases the unhealthy fat content of your foods.

Instead, use a recipe to help lower cholesterol that includes oven baking or grilling. Doing this greatly enhances the flavor when you bake using vegetables such as onions, peppers, or tomatoes.

Also, find substitutes for butter, sour cream, and whipping cream. These are all made from milk fat and will increase cholesterol levels for most individuals. Therefore they don't fit into a heart healthy diet.

I recommend using olive oil whenever appropriate as a substitute for butter. Most margarines are made with vegetable oil and should be avoided.

Here is a recipe for a sour cream substitute you might try:

1/2 c. non fat milk powder
1 c. cold water
16 oz. uncreamed cottage cheese
2 oz. lemon juice
salt to taste

combine the milk, water, and cottage cheese in a blender. Blend well. Mix in lemon juice and salt. Keep refrigerated until needed.


Back To Nature

Whenever possible, eat cholesterol lowering foods as they are found in nature. For instance, use baked or roasted potatoes instead of french fries.

Serve brown rice instead of white rice. Brown rice has a wide spectrum of nutrients in it, whereas white rice is an empty starch that your body will convert into triglycerides.

For salad dressings use vinegar/oil based dressings instead of mayonnaise base dressings. Better yet, make your own dressing using olive oil. It'll be fresher and healthier.

And then there's the whole issue of snacking. Many a diet plan has failed because of snacking. Healthy snacking can be a big part of lowering cholesterol.

Cooking heart healthy recipes will greatly increase the nutrition your body is receiving. You will have more energy, lower your cholesterol and triglycerides, and lose weight.

This will inevitably decrease your risk of diabetes, stroke, heart disease and immune mediated illnesses. A healthy heart improves the health of your entire body.


Heart Healthy Recipes

Here are a couple of heart healthy recipes that I enjoy preparing. We will be adding many more Recipes in the future.


VEGETABLE FRITATTA

1/2 cup chopped onion

1/2 cup chopped green bell pepper

1/2 cup chopped red bell pepper

1/2 cup grated cheese of your choice

1 hand full fresh spinach

salt and pepper to taste

Turn on broiler

Saute onion and peppers in 10 in. skillet

When onion and peppers are almost done add the hand full of spinach. Continue cooking until the spinach is done.

Remove from heat and spread vegetable evenly in pan.

Add egg substitute to just cover all ingredients. May take slightly more than 8 oz.

Cook on low heat until egg becomes solid along top outer edge.

At this point place under broiler for about 2 mins. Times vary substantially. Cook until egg is solid in the middle.

Sprinkle top evenly with cheese and place under broiler until melted.

Top with salsa.

Makes 3 servings.



SESAME CHICKEN

1 egg lightly beaten

1/2 cup low fat milk

1/2 cup whole wheat flour

1 tsp. vegetable seasoning

1/2 tsp. each oregano and tarragon

1 tsp. garlic powder

4 T. sesame seeds

3 pound chicken pieces

1/2 cup melted butter

Beat the egg and milk together. Combine the flour, vegetable seasoning, oregano, tarragon, garlic powder and sesame seeds in a paper bag. Remove the skin from the chicken. Dip the chicken pieces in the egg mixture and then shake in the paper bag to coat it with flour. Place the chiken pieces skin side up in a baking dish. Pour melted butter over and bake for about an hour at 350 degrees.

The key to reducing cholesterol naturally is to enjoy what you eat and to eat foods rich in plant sterols and low in sturated fats. Keep these things in mind as you prepare heart healthy recipes. These simple changes changes can make healthy cooking easy and provide many rewards for your health.

Sometimes preparing low cholesterol recipes is just not enough. Adding supplements designed to reduce high cholesterol levels to what you are already doing can have a powerful impact on your cholesterol readings. Click here to learn about a cholesterol lowering product that contains the ingredients that studies have shown to be effective. Visit: Healthy Choice Naturals.

More than Heart Healthy Recipes on Lowering Cholesterol Resources home page