5 Cooking Tips to Lower Cholesterol and 2 Heart-Healthy Recipes
According to the Heart Association, 38% of Americans are diagnosed with high cholesterol. This makes it a great time to learn cooking tips to help you manage your cholesterol. High cholesterol is a major risk factor for stroke and heart disease.
We wouldn’t suggest healthy swaps if we didn’t give you recipes to go with them. These delicious recipes for Chicken Tortilla Soup or Air Fryer Crispy Un-Fried Chicken will amaze you. What could make something so delicious good for you?
These cooking tips to lower cholesterol might seem like a big deal. But once you start to read them, you’ll see that they are not only healthy but also delicious. Have a look at these:
Five Cooking Tips to Lower Cholesterol
Reduce saturated fat, Choose lean cuts of meat, or opt for plant protein. Limit processed meats. Broil, bake, or pan-fry meats. Remove skin from poultry before you cook.
Eating more fish – Although fish can be lean or fatty, it is still low in saturated fat. Oily fish such as salmon and trout are rich in omega-3 fatty acids.
Use liquid oils instead of solid fats – Roasting, sauteing, and other uses of liquid oils such as soybean, canola, soybean, or olive are better than butter, lard, or shortening.
Lower dairy fats. Low-fat or fat-free milk can be substituted for whole milk or half and half in many recipes.
Increase fiber intake and whole grains – Serve fruits instead of juice, and try brown rice over white.
These simple tips can be used in healthier recipes such as Chicken Tortilla Soup or Air Fryer Crispy Un-Fried Chicken. These tips will help you eat healthier without sacrificing flavor.
Chicken Tortilla Soup
Recipe reprinted with permission of ” Healthy Slow Cooker Cookbook 2nd Edition Copyright 2018. Heart Association. Published by Harmony Books, a Penguin Random House, LLC imprint. Servings: 4
1 lb boneless, skinless chicken breasts, visible fatty discarded, cut into 1/2-inch cubes
2 cups whole-kernel frozen corn, thawed
2 cups fat-free, low-salt chicken broth
No salt added one can (14 1/2 ounces) of diced tomatoes.
1/4 cup finely chopped onions
1 teaspoon sugar
1 teaspoon Ancho Powder
2 minced medium garlic cloves
1/4 teaspoon salt
2 corn tortillas (6 inches each), cut into 1/4-inch-wide strips
1 corn tortilla (6 inches), torn into pieces
Fresh cilantro, 2-4 teaspoons
1/4 cup finely chopped avocado
1/4 medium red bell pepper cut into matchstick-sized strips
Stir chicken, corn and broth in a slow cooker. Add tomatoes, onions, sugar, ancho powders, garlic, salt, and tomato sauce. Cover and cook on low for 6-8 hours or high for 3-4 hours.
For Tortilla Strips
Preheat oven to 350 F
On a baking sheet, arrange tortilla strips in a single layer. Bake for 8-10 minutes or until crispy. Transfer the baking sheet to a cooling rack. Let the strips cool for 15 minutes or until they are completely dry. Place in an airtight container.
Once the soup is done, transfer 1 cup to a food processor or blender. Mix in tortilla pieces. Allow mixture to stand for 1 minute. Blend until smooth. Stir mixture into soup. Mix in cilantro.
Serve soup in bowls. Add avocado, bell pepper, and reserved tortilla strips.