Change Your Oil
Trade shortening for olive, canola or safflower oil. In many recipes, you can cut the amount in half without sacrificing taste. For sauteing, switch to nonstick cooking spray. Substitute tub margarine or butter spray for butter and stick margarine.
Three ripe mashed bananas or one cup of applesauce to replaces one-half cup of oil, shortening or butter in baking. You can also substitute three tablespoons ground flaxseed for each tablespoon of oil.
Be Eggs-emplary
One egg -- at 210 mg of cholesterol -- provides two-thirds of your daily limit. Try replacing one whole egg with two egg whites (the yolk's got the cholesterol), one-quarter cup egg substitute or one tablespoon ground flaxseed plus two tablespoons water. If a recipe calls for several eggs, substitutions may alter consistency
Do-Over Dairy
Use 1% or fat-free instead of whole milk. Swap cream for evaporated fat-free milk. Switch to low-fat sour cream or fat-free yogurt. (These may not work in some recipes.)
Sack the Salt
Toss the high-sodium canned vegetables, and use fresh or frozen veggies to limit the sodium count. Use chopped onion, garlic, herbs and hot sauce to replace salt.
Dress Appropriately
Make olive oil and balsamic vinegar dressing. Or choose store-bought Italian (which usually has no cholesterol) or any type of low-fat and fat-free dressing -- but check the sodium counts.
Take It Cheesy
Switch to low-fat cheese, or substitute three-quarters cup extra sharp cheddar to replace one cup of mild cheddar for the same flavor.
Strategize Soul Food
Replace the bacon fat in two pounds of greens with one-quarter pound skinless, smoked turkey breast.
Grill, Baby, Grill
Coat lean meats, poultry and fish with olive oil spray and season with low-salt spice blends; grill or broil in a drip pan.
Best bets for lower-cholesterol meats include ground beef that is 15% fat or less; beef round, sirloin or loin (choose "choice" or "select" grades over "prime"); chicken breast with skin removed; or ground turkey. Remember, three ounces -- about the size of a deck of cards -- is one serving.
Read more here about cardiac risk factors and how to reduce them.
Sources:
"Heart Healthy Home Cooking African American Style." nhlbi.nih.gov. May 2008. U.S. Department of Health and Human Services. 10 Oct. 2008 <http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf>.
Joan Salge Blake. Registered dietician. Phone Interview 29 Sep. 2008.
"Meat, Poultry and Fish." americanheart.org. 24 Mar. 2008. American Heart Association. 10 Oct. 2008http://www.americanheart.org/presenter.jhtml?identifier=4627.
Toby Smithson. Registered dietician. Phone Interview 2 Oct. 2008.
"Top 10 Healthy Cooking Tips." americanheart.org. 24 Mar. 2008. American Heart Association. 10 Oct. 2008 <http://www.americanheart.org/presenter.jhtml?identifier=3039951>.
"USDA National Nutrient Database for Standard Reference, Release 17/Cholesterol." nal.usda.gov. 2008. U.S. Department of Agriculture. 9 Oct. 2008 < http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a601.pdf>.
