10 Heart Healthy, Cholesterol Lowering Food Substitutes

Heart Healthy Meals Don't Have to Be Boring

We all want to lower our cholesterol and eat healthier, and most of us try to. The problem is that a lot of those healthy substitutes out there are bland, boring and take the flavor and fun right out of eating. If you stick to tasteless, boring foods all the time that is when you are going to end up going on a binge. The goods news is that not all “good for your cholesterol meals” have to be tasteless and no fun. Here are some simple tricks on lowering your cholesterol, substituting foods, and still enjoying some satisfying meals. Sit back and enjoy food again with these 10 substitutes that can lower cholesterol and cut calories.

1-Say Yes to Walnuts and No to Croutons

Carbohydrates can have a big effect on the presence of bad cholesterol in your body, and croutons are a potently unhealthy option. But it’s hard to say no to that extra little crunch when trying to make a healthy salad. This is why you should try opting for walnuts instead. The walnuts can give your salad some crunch, add flavor, and are high in polyunsaturated fat which can lower your bad cholesterol levels.

2- Cut Down on Cocktails

There have been studies that show that the consumption of moderate levels of alcohol can help increase HDL cholesterol levels (good cholesterol). However this doesn’t mean you can go out binge drinking and start tossing back Margaritas like Jimmy Buffet. The carbohydrates can put a real damper on your diet so instead opt for some nice red wine. With red wine you are far less likely to chug back drink after drink without realizing just how many calories you are swallowing. There are also antioxidants like flavonoids in wine, although you should still try and keep your intake to a glass or two a day.
 
3-Sneaky, Sneaky Crackers and Cheese
 
Crackers and cheese are both really high in saturated fat and are an easy way to pack on calories and pounds without noticing. It is not a very filling snack so you can often find the entire plate is gone without even noticing. Instead try snacking on some almonds during a movie, or as a pre-dinner snack. Mix them up with some edamame and you have a tasty, filling, and super healthy snack that will provide energy and lower bad cholesterol levels. Edamame, which are boiled soybeans, are popular as an appetizer in Japan as they have minimal levels of saturated fat, come with a healthy dose of soy protein and are easy to prepare. Simply buy some frozen, dump them into boiling water, and serve with nuts. The mixture of the boiled soybeans and the crunch of the nuts is a tasty treat that will leave you feeling good about your body.

 
4- Salad Dressing is not your Friend

Even if you think you are doing your waist a favor by preparing a healthy salad, dumping on certain kinds of salad dressing can undo all the benefits of the meal. It is comparable to smoking a cigarette on the treadmill and negates the positives of what you are doing. Instead, while it may take awhile to get used to, try drizzling some lemon juice or basic balsamic vinegar onto your salad. It is an excellent way to keep yourself and your salad in tip top shape.  You may wince at the taste and miss that Thousand Island dressing at first, but with time you won’t even notice the difference, until you step on the scale.

5- Say Yes to Margarine and No to Butter

Just a single tablespoon of butter comes along with over 7 grams of saturated fat. That alone is more than what you should be ingesting in an entire day. So instead reach for a spread that is made with vegetable oil, which is an easy way to get more good fat into your diet, and contains a lot less bad fat. Also put the butter away when greasing your pans to cook and instead sprinkle some olive oil onto the pan.

6- Turkey is not just for Thanksgiving

Red meat is a main source for dietary cholesterol and saturated fat, both of which are sources for blood cholesterol. Instead of always opting for ground beef try switching in some ground turkey. Turkey contains half as much saturated fat as beef and is an easy substitute in most every recipe that calls for ground beef. Whether you are making lasagna, Sloppy Joes, or meat pie, ground turkey is easy to use and won’t cut back on the taste.

7- Recognize Scallops as a Power Food

Chicken seems to get a lot of credit when it comes to diet plans and lowering cholesterol, however it isn’t the perfect choice all the time. It does still contain some cholesterol and that is why so many people are realizing how much more beneficial fish is. Swap in scallops or salmon into a recipe that calls for chicken and you will be giving yourself a healthy does of Omega-3 fatty acids, and ensure that your meal is very low in fat.

8- Spurn Rice and Choose Quinoa

People are just starting to realize the health benefits that coincide with Quinoa, a popular South American seed.  The benefits are undeniable and it is delicious and thus makes a perfect replacement for rice in many dishes. One cup of this healthy choice contains 60 percent more protein than brown rice, and 15 percent less carbohydrates. On top of this it comes with a healthy dosage of fiber which can do wonders for your blood cholesterol levels.

9- Say Goodbye to Tortilla Chips and Hello to Popcorn

Tortilla chips get a lot more credit in terms of being healthy than they really deserve. They are healthier than potato chips but cannot compete with popcorn. This doesn’t mean that packaged popcorn loaded with salt and butter is an option you should be turning to every night however. Instead turn to homemade air-popped popcorn. This type of popcorn comes with 80 percent less saturated fat and twice the fiber that tortilla chips have.

 
10- Switch Greek Yogurt for Sour Cream

 
You may think it would be hard to cut sour cream out of your diet considering how many foods it goes well with and how many recipes call for it, but low fat Greek yogurt is a healthy alternative. Sour cream is the perfect way to add a whole bunch of saturated fat to an otherwise healthy meal. In order to get rid of the unnecessary fat while still enjoying flavor and texture, give fat-free Greek yogurt a shot. It has been labeled as one of the world’s healthiest foods and can be used in any recipe that calls for sour cream. Chances are you will not even taste the difference, but your heart will definitely thank you later.

 
A heart healthy diet does not have to be boring. You don’t have to run around to health food stores and search endlessly for hard to find ingredients or even say goodbye to some of your favorite meals. There are a number of heart healthy substitutes that you can take advantage of to lower your cholesterol, while still enjoying what you eat. Give these 10 low cholesterol substitutes a shot and chances are you will not even notice the difference. Dieting doesn’t have to be boring. Meals that are good for your cholesterol levels don’t have to be bland. It is time to fall in love with food and enjoy your meals again, without the guilt that comes with so many “tasty treats”.

5 Easy Tips for Staying Healthy; Being Healthy Doesn’t Have to Be so Complicated

It can be exhausting trying to stay healthy, fit in the right amount of exercise and try to keep your diet balanced and full of the appropriate nutrients. It can be seemingly impossible to find the time to do this everyday, and can even make you feel like you are working two full-time jobs. While a balanced diet and steady amounts of exercise are the keys for a long and healthy life, there are also some unique tips for staying healthy. Keep on track with your diet and exercise, but take advantage of the added benefits of these 5 easy tips for a healthy life.

1-Donate Blood

Giving blood is an incredibly gracious thing to do and can really help someone else out when they need it most. There is always a need for blood, and thus donating blood has always been seen as a selfless and kind act. What you may be surprised to learn is that recent studies have linked reduced risk for certain cancers with donating blood. There is also a chance that it may reduce the risk for heart disease, although doctors are not sure why and the study suggests men received an added benefit. However, even if you are in doubt when it comes to these studies the fact is that donating blood is a great way to get a planned, mini check up. Your blood pressure will be checked and you will have to give a run down to the doctor of your health history. Now you really have no excuse at all to not give blood. Help save the lives of others while you get a bit of extra benefits for yourself.

2-Keep your Hands Clean

This is a simple step that you can take to up your overall health, but something that many people often ignore. This does not mean that you need to obsessive compulsive and stop shaking hands or start constantly using hand sanitizer, but washing your hands frequently is a good idea. Washing your hands a few times a day can protect you from all sorts of diseases and ensure that your immune system stays strong. There are a number of infectious diseases that can be transmitted via phones, railings, elevator buttons, desktops and all sorts of other objects. It is especially important for children to wash up whenever they can, so remind them as much as possible, and remind yourself. Recent studies have shown that hand washing can decrease a child’s risk for diarrhea and pneumonia in half. And the best part is how easy it is do; all you need is a little bit of soap and some water.

3- Sleeping in isn’t Just for Teenagers

So many people these days are overworking themselves. It may seem that working all day, and then coming home and working more will be beneficial for the security of your future, but the effect it can have on your health is simply not worth it. An extremely large number of adults are suffering from sleeping disorders or not getting enough sleep on a daily basis. Sleep is what keeps your body functioning, your mind working, and your health at its best. It has been noted that serious health problems such as heart attacks, obesity and high blood pressure are often linked to sleep deprivation. While you may find it difficult to get the recommended 7-8 hours of sleep per night, you shouldn’t ignore the benefits of a good power nap in the afternoon. Stock up on some much needed sleep whenever you can, and shut the alarm off on the weekends if you can.
 
4-Fall in Love with Fish

It seems like there are so many things that can increase your risk for a stroke or a heart attack. Keeping track of everything can get exhausting but fish can make it simple. There are very few foods that can provide so much nutrition and bring so many benefits into your life. Doctors worldwide are now preaching the benefits of eating oily fish at least two times per work. This doesn’t mean that the fish and chips special should make it onto your plate every week however. Ignore fried fish and stick to smaller, grilled options such as salmon, herring and mackerel and your heart will thank you later. If you are a big fan of tuna try opting for light tuna and veering away from tuna steaks or albacore due to their high levels of mercury.

5-Skip Out on the Antibiotics

It seems that antibiotics are seen as the quick fix for everything and often the first thing people turn to when they get the sniffles or the flu. This simply should not be the case. Yes antibiotics can help when dealing with bronchitis or certain infections but in some situations they can make things worse. Your immune system is a powerful and remarkable thing and has the ability to fight off minor illnesses and diseases on its own. Antibiotics can negate your body’s natural ability to fight disease and you can become reliant on certain prescriptions. When dealing with certain issues it is best that you do not turn to antibiotics as the first step, and look for other, natural solutions first.

Staying healthy and making health conscious decisions all the time can be exhausting. There are certain things you must do to maintain a healthy lifestyle, even though they are not easy or convenient. However, the aforementioned tips for a healthy lifestyle are easy to implement and can really improve your overall health. Taking care of your health does not always have to be as complicated as it seems. There are some simply tips such as avoiding antibiotics whenever you can, treating yourself to some extra sleep, donating blood, washing your hands, and eating fish that can really make a difference. Make smart decisions, stay informed and take some baby steps for long term health.

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