Health/fitness :: Health

Does Low-fat and Low-cholesterol mean Low taste?

by Brick O’Neil
EDGE Contributor
Monday May 18, 2009
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Get the lowdown on diets that are low on fat and low on cholesterol. Besides being healthy for the heart and body, such a diet can help keep weight under check. If you thought low fat low cholesterol diets meant eating bland and boring foods, its time for a rethink!

Understanding low fat, low cholesterol diet: To follow a diet plan that is low in cholesterol and low in fat it is very important to understand what it means.

  • Low fat diet does not mean nil fat; it means healthy levels of good (unsaturated) fat.
  • When you follow a diet that is low in saturated fat, it will automatically bring down the cholesterol in your blood. Saturated fat is the main player determining the levels of cholesterol in your body.
  • There are food products those are rich in both cholesterol and fat. For e.g. food from animal origin is very rich in saturated fat and is generally converted to cholesterol by the liver. These fats should not be consumed in excess.
  • Some foods are rich in polyunsaturated fat and they help reduce the bad cholesterol in the blood and simultaneously reduce the good cholesterol too. At room temperature these fats are in liquid form and should be consumed in limits.
  • Food items that contain only monounsaturated fat are healthy for the body as they reduce only the bad cholesterol in the blood and can be consumed freely.
  • While shopping at a supermarket, check the labels for both low in saturated fat and low in cholesterol labels. Low in cholesterol food items need not necessarily be low in saturated fat.


    The following ways are great for cooking low fat and low cholesterol: Microwave, broiling, grilling, marinating, poaching, pan frying/searing, steaming, roasting, and sautéing. Plus, you can cook any low fat meat in any of the aforementioned ways. Using spices can ensure flavorful meals.

    Make good use of herbs to enhance flavors so that you can come with aromatic and tasty low fat low cholesterol dishes. Sprinkle rosemary or oregano, try marjoram or basil and you will find that you need not go in for calorie-rich sauces and gravies. Incorporate bell peppers and carrots and broccoli and red cabbage and colorful foods to benefit your heart and you.

    Discussions about popular diet plans (and those most visible in the media) tend to focus on pound-shedding prowess. But these diets can also have an impact on total cholesterol and the "bad cholesterol" (LDL levels), according to Bonnie Liebman, director of nutrition at the Washington-based Center for Science in the Public Interest, an independent science-based watchdog organization.

    When asked to rate the cholesterol-lowering potential of various plans, Liebman says that as long as they’re followed carefully, the Mediterranean, South Beach and TLC diets would probably do the best job. She says the South Beach diet may make "the most sense" because it’s relatively easy to follow. (One big problem with any diet is being able to stick with it.) Liebman liked the South Beach diet because it’s realistic to follow and also lowers cholesterol levels.

    Cook fresh vegetables the low-fat, low-salt way: try cooking vegetables in a tiny bit of vegetable oil, adding a little water during cooking if needed, or use a vegetable oil spray. Just 1 to 2 teaspoons of oil is enough for a package of frozen vegetables that serves four. Place in a skillet with tight cover, season, and cook over a very low heat until vegetables are done.

    Add herbs and spices to make vegetables even tastier. For example, these combinations add new and subtle flavors:

  • Rosemary with peas, cauliflower and squash
  • Oregano with zucchini
  • Dill with green beans
  • Marjoram with Brussels sprouts, carrots and spinach
  • Basil with tomatoes

    So, enjoy low fat, low cholesterol foods with high flavor.

    http://www.targetwoman.com/articles/low-fat-low-cholesterol.html

    http://cholesterol.about.com/lw/Health-Medicine/Conditions-and-diseases/How-Popular-Diets-Stack-Up-When-It-Comes-to-Lowering-Cholesterol.htm

    http://www.americanheart.org/presenter.jhtml?identifier=515

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    • Brick is an Edgeboston.com Health & Fitness contributer.

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