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Low Cholesterol Food Swaps – What to use instead

March 19, 2021 5:00 pm


In managing your cholesterol levels, medications are very important but your diet is also of equal importance. Knowing which food to drop and which is better to take greatly helps in the management of dietary cholesterol intake. However, we all know that some food items perform specific and unique functions in our recipes and replacing them with lower cholesterol ingredient might be really difficult – it might affect the overall taste, texture and quality of our food.

We understand that struggle ka-Cookmunity! So to help you out in your low cholesterol kitchen journey, below are some low cholesterol food substitutions which you can try at home.

WHEN IN NEED OF: Replace with
Croutons Nuts
1 cup Sour cream 1 cup Greek Yogurt or fat free yogurt
Fatty and creamy dips Hummus
Creamy Salad Dressings Vinegar with Lemon juice dressing
1 cup Whole milk 1 cup fat free milk or low fat milk plus 1 tablespoon of liquid vegetable oil
1 cup Heavy cream 1 cup evaporated skim milk or ½ cup low fat yogurt plus ½ cup plain low fat unsalted cottage cheese
1 cup Cream cheese Blend together 4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat), 1 cup dry, unsalted low fat cottage cheese; you may add a small amount of fat free milk if needed.
1 tablespoon Butter

As spread: 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat)

For cooking: 1 tablespoon liquid vegetable oil

For baking: ½ Tablespoon applesauce

1 cup Solid Shortening 2/3 cup Vegetable oil
1 teaspoon Mayonnaise 65 grams Mashed Avocado
1 Whole Egg

For baking, you may consider any one of the combinations below as a binder:

· ½ cup ripe mashed medium banana or any pureed fruit

· Mix 1 Tablespoon of chia seeds with 3 tablespoons of water (Stir and allow to rest for 15 minutes)

· ¼ cup unsweetened applesauce

· Dissolve 1 Tablespoon of unflavoured gelatin in 1 Tablespoon of cold water. Then mix in 2 Tablespoons of boiling water until frothy.

For baking as a leavening agent:

· Mix 1 ½ tablespoon Vegetable oil with 1 Tablespoon water and 1 teaspoon baking soda

For cooking you may choose any one of the following:

· Puréed ¼ cup soft Tofu

· 2 Egg whites

Crabsticks and Fusilli Pasta Bowl
Good to Know Nutrition Facts!
Using little amount of oil and adding vegetables to your usual pasta dish helps in lowering blood cholesterol due to lesser fat content and higher fiber content in the dish.

More so, some dishes that require fatty meats as one of the ingredients can be substituted with vegetable proteins or with lower fat protein sources. You may want to check out this article for more information: Healthy Low Fat Protein Picks . Try our delicious Crabsticks and Fusilli Pasta Bowl made with AJI-SHIO® Garlic . Instead of meat, this pasta dish was loaded with lots of vegetables and crabsticks which have lesser fat and cholesterol content. Aside from its nutritional advantage, it was also made more delicious by AJI-SHIO® Garlic which intensifies the umami and garlicky flavor in this pasta!

Starting to build healthier eating habits may seem daunting but with the right knowledge, creativity and will to do so, you can definitely make it! Eat Well, Live Well, Stay Well!


Deborah A. Sales, RND is a licensed nutritionist-dietitian handling the Science Communication Section of AJINOMOTO PHILIPPINES CORPORATION’s Public Relations Department. She is a technical expert in food and health and an experienced Culinary Nutrition spokes

Disclaimer:

This article contains general information about exercise, fitness, diet, nutrition and related subjects intended for general educational purposes only. The words and other content provided in this material, and in any linked or referenced materials, are not intended and should not be construed as a health, medical, fitness, diet or nutrition advice. Always consult with a licensed physician and/or health workers before beginning any exercise, fitness, diet or nutrition routine especially if the reader is pregnant or having a special medical condition. Information presented herein, are in no way intended to substitute formal and legitimate consultations with your healthcare providers.

The views expressed on this blog and website have no relation to those of any academic or organizations mentioned as reference in this article.

References:

American Heart Association. 2014, December. Smart Substitutions to eat healthy. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy

UCSF Health.(n.d). Recipe Modifications for Low Cholesterol, Low Saturated Fat Diet. Retrieved from https://www.ucsfhealth.org/education/recipe-modification-ideas-for-low-cholesterol-low-saturated-fat-diet