5 Ways to Cut Cholesterol
For a healthy heart, reduce intake of fat from animal sources and increase healthy plant-based fats. Animal fat provides saturated fats and cholesterol, while plant fat provides unsaturated fat and NO cholesterol.
One tablespoon of butter contains more than 7 grams of saturated fat - that’s more than a third of the recommended daily value. It also contains 10% of your daily value for dietary cholesterol. Switching to a plant-based margarine spread will cut the cholesterol down to zero and replace the bad fat (saturated) with the healthy fats (unsaturated).
Go meatless for two meals a day
Using plant-based proteins such as nuts, peanut butter, sunflower nut butter, beans, edamame and tofu can create a serious cholesterol deficit in your day. Lean meats are a good alternative to red meats but still have up to 80 mg of cholesterol per serving. People with high cholesterol should have less than 200 mg/day.
Choose salad toppings wisely
For a healthier salad, skip the croutons and sprinkle walnuts on top instead. Walnuts are high in polyunsaturated fat and can lower your LDL (bad cholesterol) while boosting your HDL (good cholesterol).
Use ground turkey in place of ground beef
Red meat is a source of both saturated fat and dietary cholesterol - two of the main sources of blood cholesterol. Ground turkey contains half the saturated fat of 85% lean ground beef, and it can be substituted easily for beef in most recipes.
Munch on popcorn instead of tortilla chips
Tortilla chips are often considered a healthy alternative to potato chips. They are certainly healthier, but an even better snack is homemade air-popped popcorn, which has 80% less saturated fat than tortilla chips and more than twice the fiber. You can also have a bigger portion (5 cups popped) for the same amount of calories as seven tortilla chips.
Skip the fatty sour cream and choose fat free Greek yogurt
To cut out excess fat without sacrificing taste or texture, swap sour cream with fat free Greek yogurt.