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Cheat Sheet

Low-Cholesterol Cookbook For Dummies (UK Edition)

We‘re all aware of the dangers associated with a high-cholesterol diet. Use the practical advice in this Cheat Sheet to get to grips with low-cholesterol cooking and begin your journey towards your new low-cholesterol life!

Healthy Shopping Guidelines for Your Grocery List

You can take a big step towards feeding yourself quality foods if you make good choices at the supermarket. Here are some guidelines to set you on the right path:

  • Check the ingredient list on labels and avoid products that contain partially hydrogenated oils or lots of added salt.

  • Read labels for the saturated fat content of products to ensure that you’re not underestimating the amount of fat.

  • Buy low-fat and reduced-fat dairy products.

  • Favour low-sodium, reduced-fat soups.

  • To make sure that you’re eating nutrient-rich, fresh produce, bring home only as many fruits and vegetables as you expect to eat within a few days. Shop little and often.

  • Opt for organic meats, poultry, and produce when possible.

  • Eat liver and kidneys, which are exceptionally high in cholesterol, only occasionally.

  • Look for low-fat alternatives to fattier foods, such as reduced-fat sausage and lean mince.

  • For the most flavour and nutrients, buy local and seasonal produce. Check out farmer’s markets and farm shops, for example.

  • If you must have a splurge food, such as rich premium vanilla ice cream, treat yourself to the very best available to fix your craving, and promise yourself you won’t indulge again for a long time.

  • Stock up on wholegrain breads, cereals, pastas, and antioxidant-rich sweet potatoes – the type of starchy foods that have minimal impact on blood glucose levels.

Fruits and Vegetables with the Most Antioxidant Power

When low-density lipoprotein (LDL) cholesterol (the ‘bad’ cholesterol) oxidises, it’s more likely to lead to hardening and furring up of artery walls. All fruits and vegetables are rich sources of antioxidants and help prevent this. Look for fresh seasonal produce where possible.

Here’s a list of great foods to shop for, starting with the best:

  • Blueberries

  • Pomegranates

  • Watercress

  • Blackberries

  • Kale

  • Cranberries

  • Raspberries

  • Strawberries

  • Broccoli

  • Plums

Great Sources of Soluble Fibre

Soluble fibre helps soak up cholesterol and eliminate it from the body. Here are the ten sources that experts most commonly recommend, listed in alphabetical order. Make sure that you buy and eat these foods regularly:

  • Asparagus

  • Barley

  • Broccoli

  • Brussels sprouts

  • Green beans

  • Green peas

  • Kidney beans

  • Butter beans

  • Oats and oatmeal

  • Sweet potatoes

Foods You Can Include in Your Low-Cholesterol Diet

Controlling cholesterol is more about limiting saturated fat than cutting back on total fat intake, and cholesterol-containing foods are fine if you don’t exceed your daily quota. So get ready to enjoy the following foods:

  • Nuts such as macadamias, almonds, and walnuts, which are sources of heart-friendly oils.

  • Wholegrains such as barley, rye, buckwheat, quinoa, brown rice, and wholewheat.

  • An omega-3 enriched egg a few times a week and all the egg white you want.

  • Cooking oils such as extra-virgin olive oil and rapeseed oil.

  • Shellfish such as scallops and clams, which are both low in saturated fat.

  • A little (150 millilitres) red wine every day.

Cholesterol Content in Typical Recipe Ingredients

To help you budget your cholesterol quota for the day, refer to this list of cholesterol amounts, in milligrams, in common recipe ingredients. Check with your doctor to determine your ideal daily cholesterol amount, so that you better know how to plan your meals.

Most people are advised to keep their dietary cholesterol intake to between 20 milligrams and 300 milligrams per day.

  • Almonds, walnuts, and macadamias (most recommended), and all other nuts, any amount: 0 milligrams cholesterol.

  • Beef, stewed extra-lean minced, per 100 grams: 75 milligrams cholesterol.

  • Broccoli (most recommended) and all vegetables, any amount: 0 milligrams cholesterol.

  • Chicken breast, roast, skinless, per 100 grams: 82 milligrams.

  • Eggs, large: 213 milligrams cholesterol.

  • Milk, semi-skimmed, per 100 millilitres: 6 milligrams cholesterol.

  • Parmesan cheese, grated, per 1 tablespoon: 4 milligrams cholesterol.

  • Olive oil and other vegetable oils, any amount: 0 milligrams cholesterol.

  • Salmon, grilled, per 100 grams: 60 milligrams cholesterol.

  • Yogurt, low-fat, per 100grams: 1 milligram cholesterol.

Saturated Fat Amounts in Common Foods

Limit the amount of saturated fat in your diet and know which items contain it and which don’t, starting with this list of common foods. Check with your doctor or dietician to determine your ‘acceptable’ daily amount of saturated fat intake, and then adjust your menu accordingly.

The usual guideline daily amount is no more than 20 grams saturated fat per day for women, and no more than 30 grams saturated fat per day for men.

  • Beef, stewed, extra lean, minced, per 100 grams: 3.8 grams saturated fat.

  • Butter, per 1 tablespoon: 7.6 grams saturated fat.

  • Carrots, per 1 medium: 0 grams saturated fat.

  • Chicken breast, roast, skinless, per 100 grams: 0.7 grams saturated fat.

  • Chicken, dark meat, roast, skinless, per 100 grams: 2.0 grams saturated fat.

  • Kidney beans, boiled, per 100 grams: 0.1 grams saturated fat.

  • Milk, semi-skimmed, per 100 millilitres: 1.1 grams saturated fat.

  • Milk, whole, per 100 millilitres: 2.5 grams saturated fat.

  • Olive oil, per 1 tablespoon: 1.8 grams saturated fat.

  • Cheddar cheese, per 100 grams: 22 grams saturated fat.

Temperature Conversion Table

This handy conversion table can help you out when it comes to cooking temperatures. Print it out and pin it up on the kitchen notice board so that you can easily refer to it as and when you need to.

Fahrenheit Celsius
32 0
212 100
250 120
275 140
300 150
325 160
350 180
375 190
400 200
425 220
450 230
475 240
500 260
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