Kitchen Makeover for a Low Cholesterol Diet
Follow these 9 steps for a kitchen that makes it simpler to stick to your low cholesterol diet.
Low Cholesterol Diet Tip 4: Replace Refined Grains with Whole Grains. continued...
Instead, buy products made from whole grains or flours.
Whole grains (such as oatmeal, brown rice, whole wheat flour, and barley)
can bolster a low cholesterol diet in several ways. First, the grains
themselves have no cholesterol or saturated fat. Second, oatmeal has lots of
soluble fiber, which actually helps bind cholesterol and get it out of your
body. Whole grains also have nutrients that help the heart (as well as the rest
of your body) and, as complex carbohydrates, provide long-lasting energy to
keep you going through the day.
The fiber in whole grains can keep you feeling full longer, too. That can
help you avoid bingeing on unhealthy foods. It can also help keep your total
calorie consumption down, a key factor in controlling weight.
Low Cholesterol Diet Tip 5: Hide the Remaining Goodies Well.
Sure, you can put the packaged chocolate chip cookies for your kids on a
high shelf in the kitchen. But if you can put them up there, it's probably
pretty easy to get them down again.
Consider making not-so-healthy food even less accessible. Try storing it on
a shelf in the garage, in the recesses of your freezer, or behind the pots and
''The idea is that if it's harder to get to it, you'll be that much less
likely to eat it,'' says Christine Gerbstadt, MD, a registered dietician and
practicing physician at Altoona Regional Medical Center in central
Low Cholesterol Diet Tip 6: Bring on the Fruits and Vegetables.
Clean the leftovers out of the vegetable bins, and stock up on a variety of
fruits and vegetables, in all
colors of the rainbow. Fruits and vegetables are rich in soluble fiber, as well
as phytochemicals, which have been shown to help prevent heart disease.
Low Cholesterol Diet Tip 7: Make Healthy Foods Accessible.
Wash and chop fruits and vegetables and store them in plastic containers in
the refrigerator, so you can grab them whenever you're hungry. You can
also put out bowls or baskets of fruits (such as apples, pears, and plums) for
''If you make it easier to eat, you'll eat it,'' Gerbstadt says. ''No one
wants to pull a melon out of the refrigerator and cut it up. So just do it
ahead of time.''
Low Cholesterol Diet Tip 8: Get a Few Good Tools.
Having nonstick frying pans allows you to cook with less butter and oil.
Buying your own oil pump allows you to make ''cooking spray'' from the oil of
your choice. Good knives (that is, sharp ones) make chopping easier. A steamer
lets you to cook vegetables without oil, while still keeping them crisp.