Reducing Fat and Cholesterol

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Are You Reducing Fat and Cholesterol in Your Recipes?

Reducing Fat and Cholesterol
Reducing Fat and Cholesterol

Tips for reducing fat and cholesterol in your favorite recipes.

  • Avoid high-fat, high-cholesterol foods completely. These include animal based foods such as red meat, eggs, whole milk, butter or whole milk cheese. Drink skim milk or skim milk products. Use tub margarine with liquid olive or peanut oil as the primary ingredient in place of butter or sour cream.
  • Stock your refrigerator with foods that are naturally low in fat and cholesterol-free such as fresh fruits and vegetables.
  • When you cook poultry, remove the skin. To retain moistness, you can cook it with the skin on, but do not eat the skin. Remove it before eating the chicken.
  • Bake, boil, broil, roast or steam foods rather than frying. Avoid fried foods and aim to eliminate them from your diet entirely. This is a great habit for reducing fat and cholesterol.
  • Use nonstick cooking sprays which are low in calories. You could also use a small dab of butter in a pan if necessary but avoid lard, bacon fat and shortening.
  • When preparing recipes, experiment by cutting the fat by one-fourth or one-third. For example, if a muffin recipe calls for 1-cup of oil, try 3/4-cup. If that works try using 2/3-cup next time and so on.
  • When a recipe calls for milk, use skim milk or 1-percent milk. If the result is too thin, try evaporated skim milk, which also can be used effectively in cream soups. It can be whipped when partially frozen.
  • Remove the fat from gravy and soup using a fat separator (a small pitcher with a specially designed spout). Or refrigerate the food overnight and skim off the fat when hardened.
  • In recipes, substitute low-fat or non fat plain yogurt for sour cream. To help separation in cooked foods, bland a small amount of flour or cornstarch (1-tablespoon) into the yogurt.
  • For half or all of the ground beef required in a recipe, substitute ground white turkey or ground white chicken meat. In addition, in many recipes you can usually cut the amount of meat in half. This works best with recipes calling for ground meat to further reduce fat and cholesterol.
  • Eat no more than two to four eggs per week. Each large egg has about 213 milligrams of cholesterol. In recipes, use an egg white for one whole egg, or use egg substitutes.

Fat Substitutes for Reducing Fat and Cholesterol

Another way to reduce fat is to use products that contain fat substitutes or fat replacers. Most fat replacers are made of all-natural, food-based substances.

They fall into three categories.

  1. Carbohydrate-based. An excellent thickener and stabilizer. Used in many formulated foods, such as margarine, mayonnaise and baked desserts.
  2. Protein based. Good for frozen and refrigerated products such as dairy products, cream-type products and prepared entrees such as pizza.
  3. Fat based. After being chemically altered, have fewer calories than fat or no calories at all. These are very stable when heated making them good for cooking.

See also: Fruit Puree Fat Replacement.

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing

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