Cholesterol is a problem for many people. Especially the 'bad' cholesterol in the blood, that is, LDL cholesterol (LDL Cholesterol) . But did you know that you can control this condition to a great extent with small changes in the way you cook your daily meals? Today we will talk about these 12 simple tips that can do something good for your heart while eating deliciously. These are very easy to add to your daily life.
1. Use whole grains instead of white rice and bread.
Should we change the white rice and white bread we eat every day? When you cook rice, choose something like brown rice or red raw rice . If you eat bread, choose bread made from kurakkan bread or atta flour. This food contains a type of soluble fiber . These help a lot in lowering cholesterol. Oats and barley are also good, fiber-rich foods. How good would it be if you made some oatmeal for breakfast?
2. Heart-healthy oils instead of butter and margarine
Let's put aside the habit of using a lot of butter, margarine, or oil when cooking. When frying vegetables, you can use something like olive oil or canola oil. But remember, even these are good oils, you should use very little . If you can get the job done with a teaspoon or two, that's enough. If you use coconut oil, reduce deep frying as much as possible.
Important: This does not mean that you should completely eliminate fat from your diet. It means that you should use some healthy oils instead of butter, margarine, and reheated oil, which contain unhealthy saturated fat and trans fat .
3. If you eat meat, choose cuts that are low in fat.
If you are a meat eater, be a little careful when buying meat from the store. Choose the cuts of meat that are the least fatty . If you are buying beef, cuts like sirloin and round are good, and if you are buying pork, cuts like tenderloin are good. For chicken, the breast is the best. Before cooking the meat, cut off the visible white fat . This small change can greatly reduce the amount of unnecessary fat going into your body.
Good and bad habits - simply
See this note for more explanation of what we just talked about.
| Food type | Good choice (choose these) | Things to reduce (avoid these) |
|---|---|---|
| Cereals | Brown rice, red lentils, oats, barley, chickpeas | White rice, white bread, noodles |
| Types of oils | Olive oil, canola oil (in small amounts) | Butter, margarine, palm oil, deep frying |
| Protein | Skinless chicken, fish, chickpeas, peas, lentils, green beans | Sausages, meatballs, fatty meats, chicken with skin |
| Dairy foods | Non-fat milk, low-fat yogurt | Full-cream milk, cheese, ice cream |
4. Should we try changing the way we cook?
Deep frying is the main cause of high cholesterol. So let's change our cooking methods a little.
- Bake: Try baking things like fish and chicken.
- Grill: When you grill meat, the fat in it melts and drips down. That's great.
- Steam: Steaming is the best way to cook things like vegetables and fish.
- Roast: Roasting things like vegetables and meat in the oven makes them delicious without the need for additional oil.
5. Remove the skin from the chicken.
This is a very simple thing. Before cooking chicken, be sure to remove the skin completely. Most of the fat in chicken is in the skin. If you think the meat will be dry when cooked without the skin, pour a little wine, a little lemon juice, or a sauce with garlic and ginger on top and cook.
6. Remove the oil from the broth.
After making a meat curry or something like a milk-based gravy, let it simmer for a while. You will see a layer of oil floating on top. Remove it slowly with a spoon. This way you can reduce the amount of unnecessary oil that ends up in the food.
7. Let's stay away from egg yolks for a while.
Eggs are a good source of protein. However, the cholesterol in an egg is almost entirely in the yolk . So, if you have a cholesterol problem, it's best to eat only the egg whites. If you're making an omelet, use only the egg whites from two eggs instead of one whole egg.
8. Use fruit instead of oil when baking.
If you're someone who makes cakes and muffins at home, this is a great tip. Instead of adding oil or butter to your cake mix, try adding an equal amount of mashed bananas . Or you can use applesauce or mashed pumpkin. The taste won't change, and the quality will be even better.
9. Low-fat Dairy
We all love milk, yogurt, and cheese. But when choosing these, choose those that are labeled 'low-fat' or 'fat-free.' Use skim milk instead of full-cream milk. This small change can make a big difference in your cholesterol levels.
10. Add nuts to your meals
You don't have to eat meat or fish to get protein. Chickpeas, peas, green beans, soy, and lentils , which are available in our country, are very heart-healthy, high in protein, and great for lowering cholesterol. Add something like this to your main meal instead of meat at least two days a week.
11. Let's make a change in meat dishes
If it's hard to stop eating red meat completely, try changing the way you prepare it. For example, when making meatballs, add some cooked oats instead of breadcrumbs with the meat. This will increase nutrition and reduce the risk of cholesterol.
12. Cook for the week in advance
As the week begins, take some time on your day off to cook some bran rice, chickpeas, and green beans and put them in the fridge. Then, when you get home from work on weekdays and need to make a quick meal, you can quickly add these to a salad or soup. This is a great convenience for a busy life and a good investment in your health.
Following these tips may seem a little difficult at first. But as you gradually incorporate these habits into your life, you will find that they will help you control your cholesterol levels and maintain a healthy heart. If you want to know more about this, don't forget to ask your doctor for advice.
Take-Home Message
- To reduce 'bad' cholesterol (LDL), it is very important to change the way you cook.
- Avoid deep frying and use methods such as baking, grilling, or steaming.
- Use healthy oils like olive oil (in small amounts) instead of butter and margarine.
- Choose whole grains like brown rice, oats, and buckwheat instead of white bread and white rice.
- If eating meat, choose lean cuts, remove visible fat and skin, and cook.
- Eat legumes such as chickpeas, lentils, and green beans instead of meat at least a few days a week.
- If you have concerns about your cholesterol levels or diet, always talk to your doctor.
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