Low-Cholesterol Cookbook For Dummies Cheat Sheet - dummies
Cheat Sheet

Low-Cholesterol Cookbook For Dummies Cheat Sheet

From Low-Cholesterol Cookbook For Dummies

By Molly Siple

If you’re adopting a low-cholesterol lifestyle, you’ll need to rethink your food-shopping habits: Know which fruits and vegetables are most beneficial, and look for high-fiber foods. Also, become intimate with cholesterol and saturated-fat content in common foods so that you’ll automatically make the healthiest choices.

10 Shopping Tips for a Low-Cholesterol Kitchen

Adopting a low-cholesterol diet means knowing how to shop for quality foods. Whether you prefer a supermarket, farmers market, or gourmet stores, here are some guidelines to set you on the low-cholesterol path:

  • Check the ingredient list on labels and avoid products that contain partially hydrogenated oils and high-fructose corn syrup.

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

  • Buy lowfat and nonfat dairy products.

  • Favor low-sodium, reduced-fat, and fat-free soups.

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

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

  • Resist the temptation to buy liver, which is exceptionally high in cholesterol.

  • Look for low-fat alternatives to fattier foods, such as turkey sausage rather than pork.

  • For the most flavor and nutrients, buy produce that’s local and in season.

  • If you must have a splurge food, such as rich French vanilla ice cream, treat yourself to the best to really fix your craving, and then don’t bring it home again for a good long time.

Low-Cholesterol Cooking: Fruits and Vegetables with High Antioxidant Power

When low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) oxidizes, it’s more likely to lead to the accumulation of plaque on artery walls. Eating fruits and vegetables rich in antioxidants helps prevent this. Here’s a list of great foods to shop for, starting with the best.

  • Blueberries

  • Watercress

  • Blackberries

  • Kale

  • Cranberries

  • Strawberries

  • Asparagus

  • Raspberries

  • Brussels sprouts

  • Plums

Low-Cholesterol Cooking: 10 Great Sources of Soluble Fiber

Soluble fiber, found in various foods, helps soak up cholesterol and eliminate it from the body. The ten most commonly recommended sources are listed here in alphabetical order. Make sure that you buy and eat these foods regularly:

  • Asparagus

  • Barley

  • Broccoli

  • Brussels sprouts

  • Green beans

  • Green peas

  • Kidney beans

  • Lima beans

  • Oatmeal

  • Sweet potatoes

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 (mg), in common recipe ingredients. Check with your doctor to determine your ideal daily cholesterol amount, so you’ll better know how to plan your meals.

  • Almonds (most recommended) and all nuts, any amount: 0 mg

  • Beef, broiled lean ground, 3.5 ounces: 87 mg

  • Broccoli (most recommended) and all vegetables, any amount: 0 mg

  • Chicken breast, roasted skinless, 3.5 ounces: 85 mg

  • Eggs, large: 213 mg

  • Milk, lowfat 2%, 8 fluid ounces: 18 mg

  • Parmesan cheese, grated, 1 tablespoon: 4 mg

  • Olive oil and other vegetable oils, any amount: 0 mg

  • Salmon, poached, 3 ounces: 42 mg

  • Yogurt, lowfat, 8 ounces: 14 mg

Low-Cholesterol Cooking: Saturated Fat Amounts in Common Foods

Limiting the amount of saturated fat in your low-cholesterol diet is a vitally important aspect of preventing heart disease through nutrition. Be a saturated-fat sleuth by knowing where it is and isn’t, starting with this list of common foods. Check with your doctor to determine your “acceptable” daily amount of saturated fat intake, and then adjust your menu accordingly.

  • Beef, broiled lean ground, 3.5 ounces: 7.3 grams

  • Butter, 1 tablespoon: 7.6 grams

  • Carrots, 1 medium: 0.0 grams

  • Chicken breast, roasted skinless, 3.5 ounces: 1.3 grams

  • Chicken, dark meat, roasted skinless, 3.5 ounces: 2.7 grams

  • Kidney beans, boiled, 1 cup: 0.1 grams

  • Milk, 2%, 8 fluid ounces: 2.9 grams

  • Milk, whole, 8 fluid ounces: 4.9 grams

  • Olive oil, 1 tablespoon: 1.8 grams

  • Scallops, 3 ounces: 0.1 grams