Eating too much saturated fat often causes high cholesterol. Don’t worry, you’re not the only one. There are about 100 million other Americans who have the same problem. High cholesterol comes from animal food like beef, pork, veal, milk, eggs, butter, cheese, coconut oil, palm oil, cocoa butter, stick margarine, vegetable shortening, and in most crackers, cookies, chips, and other snacks. Your family history plays an important role in getting this condition as well.
The medical term you’re looking for is familial hypercholesterolaemia and it’s caused by a gene alteration that is inherited from a parent. Another bad thing about cholesterol is that it has no symptoms. So, if you have problematic family history concerning this matter, we suggest you ask your doctor for a baseline cholesterol test at the age of 20-21 and retest yourself every five years.
A blood test is the only way to find out whether you have high cholesterol or not. You can contribute to your health by improving your lifestyle. Quit all unhealthy habits such as smoking, drinking excessive amounts of alcohol, obesity, poor diets, large waist circumference and diabetes. You should also start exercising more. If you don’t get the desirable results on your blood test, your doctor may recommend more frequent tests. You should also avoid foods that are high in cholesterol. So, instead of eating some commercially baked cookies and crackers, make a low cholesterol dessert. As we said before, you might have this problem but you’re not the only one. There are tons of low cholesterol desserts recipes.
Choose carefully and go for a heart-healthy diet. Avoid saturated fat or trans-fats that raise your cholesterol level and prevent unwanted consequences, such as heart attacks, strokes, sluggish circulation, and kidney problems. Treats and sweets aren’t off-limits, if you know how to make your desserts low in cholesterol. Stick to healthier recipes and reasonable portions. Just because it’s healthier, doesn’t mean that you should eat a lot. There are many ways to cut cholesterol with some simple solutions. Don’t worry, you won’t cut down the flavor, the food won’t be tasteless and it will change your eating habits.
For example, if you eat frozen peanut butter pie, include only egg whites, which means you’ll be lowering saturated fat, and with that, your cholesterol. One person should eat less than 16 grams of saturated fat a day and total of 2000 calories a day, according to the American Heart Association.
Of course, the daily calorie import depends on different factors. You can make any low cholesterol desserts, homemade brownies with cream cheese, anything you want, as long as you take good care of your calorie requirements and limit portion sizes. These requirements depend on your height, weight and physical activities. Here are ten recommended foods that are heart friendly:
It helps in lowering the “bad” LDL levels, while raising the HDL “good” cholesterol in your body. It also, makes an excellent side dish. By adding avocado to your salad, you’re increasing the amount of heart-healthy fats in your body.
And that means ANY kind of berries you like best: strawberries, raspberries, blueberries, we can go on forever. Apart from being good for your heart, they also help in treating cancer.
It’s rich in omega-3 and omega-6 acids and make an ultimate hearth-friendly ingredient in your breakfast. You can sprinkle a bit of flaxseed in your bowl of oatmeal or cereal and enjoy your cholesterol-free meal.
Similar to flaxseed, legumes are high in omega-3 acids, as well as soluble fiber and calcium.
Along with almonds and macadamia nuts, they contain omega-3 acids, fiber and unsaturated fats.
Oats are fiber-rich, have omega-3 fatty acids, keep arteries clear and lower the “bad” LDL cholesterol.
Use refined olive oil, like extra virgin or other virgin varieties. It’s rich in monounsaturated fats and lowers the “bad” LDL cholesterol. Use it instead of butter and lower the risk of getting sick.
It’s a great source of lean protein, also low in saturated fat and regulates blood pressure.
So, try to involve these ingredients as much as you can in your everyday life. However, we all know that sometimes we need a little more to satisfy out sweet tooth. That is why we’ve gathered the best low cholesterol desserts for you and your family. It is easy to prepare them and later you can enjoy a super delicious snack, without having to worry about your health. Enjoy!
You only need 6 ingredients to prepare this super yummy dessert .
- 1 cup of orange juice
- 1 tablespoon of sweetener that is calorie-free
- ¼ teaspoon of almond or vanilla extract
- 1 tablespoon of cornstarch
- 6 spongecake dessert shells
- 1 ½ cups of sliced and fresh strawberries
In a small saucepan, mix the cornstarch and the sweetener. Add the orange juice and stir well. When the mixture starts to boil, stir for 1 minute constantly or until it becomes bubbly and thick. Remove it from heat and add the extract (almond or vanilla). Wait until it cools off completely. In another bowl mix the strawberries and the orange juice mixture and gently stir it. Cover the mixture and let it chill for half an hour. Before you serve it, put the mixture into the spongecake dessert shells.
You will only need 10 minutes to prepare this delicious dessert. Gather all of these ingredients before you start cooking.
- 2 containers of fat free vanilla pudding (3.5 ounce)
- 1 cup of plain low fat yogurt
- 2 tablespoons of honey
- ½ teaspoon of vanilla extract
- 3 cups of mixed berries (raspberries, strawberries, blueberries)
- Zest of 1 lemon
- 2 tablespoons of bottled lemon curd
- Fresh mint leaves
Mix the pudding, lemon curd, yogurt and vanilla extract and whisk it together. In another bowl, stir the lemon juice, honey and lemon zest, until it fuses into one. Add the combination of berries and stir it well with a rubber spatula. Coat this mixture with the honey mixture. Divide this mixture equally and assemble it in glasses. Top it off with more berries, 3 tablespoons of yogurt and fresh mint leaves. You can serve it immediately or you can cover them and refrigerate them, but no longer than 2 hours.
For this recipe, you will need:
- 1 piece of vanilla bean, split lengthwise (2-inch)
- 1 cup of sifted cake flour (4 ounces)
- 12 large egg whites
- 1 ½ cups of sugar
- ¼ teaspoon of salt
- ½-teaspoon cream of tartar
- 1 teaspoon of lemon juice
Before you start cooking, preheat the oven to 325°. In a small bowl, place ¾ cups of sugar. From the vanilla bean, scrape the seeds and add them to the sugar. Use your fingers to fuse the sugar and the vanilla seeds. Keep doing this until it is well combined. Into a dry measuring cup, lightly spoon the flour and level it with a knife. Mix the flour with the vanilla seed mixture and stir.
In another bowl beat the egg whites, until the mixture becomes foamy. Add the cream of tartar and salt and beat it well. Put in the remaining sugar, 2 tablespoons at a time. Lastly, beat in the juice into the mixture. Sift the mixture of flour over the mixture of egg whites. Add ¼ cup at a time and after each addition, fold it in. Into an ungreased 10-inch tube pan spoon the batter evenly. With a knife, cut through the batter, in order to break air pockets. Bake for 50 minutes, in the preheated oven. Once it cools off, you can enjoy this dessert with a glass of white wine.
We hope that we gave you a cool and healthy idea for your next dessert. Enjoy!