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Source: American Heart Association 

Introduction 

Cholesterol is the heart of evil, no pun intended.  If you have high cholesterol it will raise your chances of having heart disease or a stroke.  A lot of medication is given to you in order to control it, like statins for example.  But there are natural ways to gain control of your cholesterol too, through eating right and maybe taking supplements to help control and lower it.  Here are some options for you to consider. 

The 8 Ways to Cook to Lower Cholesterol

Lowering the Amounts of Saturated Fats in Meat and Poultry 

  • Emphasizing poultry 
  • Lower amounts of red meat you eat 
  • Minimal fat around the edges 
  • Buy choice or select instead of prime 
  • Lean or extra lean ground beef 
  • Broil hamburgers, lamb chops. Pork chops and steak 
  • Use a rack when draining fat 
  • Baste with wine, fruit juice or oil-based marmalade 
  •  Cook a day ahead so you can put them in the fridge.  Then the fat rises to the top and you can remove it when you’re going to eat it. 
  • Choose white meat when eating poultry 
  • Remove skin before cooking or eating 
  •  Limit processed meats.  

Eat Fish 

  • Doesn’t matter if high or low fat.  Key here is they are all low in saturated fats which are the enemy. 
  • At least 8 oz. should be eaten a week, non-fried 
  • Salmon, trout, and herring are best.  They are all high in omega-3 fatty acids which really help to lower cholesterol.   
  •  Don’t bread or fry the fish 
  • Shrimp, crab, and lobster are alternatives 
  • Omega-3 reduces risks for heart failure, coronary heart disease, cardiac arrest and stroke 

Don’t Eat so Much Meat 

  • Use it as a condiment instead of the main dish 

Fresh Vegetables 

  • Use a little vegetable oil and water mixed together or use vegetable spray 
  • Use herbs and spices to flavor the dish 
  • If you have to use margarine try to find liquid or soft types 

Puree Fruits and Vegetables for Baking 

  • It’s possible to exchange ingredients when baking 
  • Oil can be replaced by purees 

Lower Dairy Fats 

  • Use 1% or skim milk in recipes, it’ll make the pudding softer but won’t change consistency with other recipes.    
  • Low-fat, low-sodium cottage cheese 
  • Low-fat, low-sodium cheeses 

Making Sauce and Gravy 

  •  Use a fat separator to separate the stock and good liquids for making gravy 

Increase Fiber and Wholegrains 

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