Selection of nutrient rich diet is the stepping stone to healthy living. A lot of people remain ignorant of the simple tips that can help them choose healthy and taste-enhancing foods and oils. Unhealthy eating can be easily avoided, without compromising with food fondness in any way.
Maintaining normal cholesterol level and body weight should be among the top goals while making these selections. In addition, you need to take into account the supply of important nutrients in adequate quantity. Here are some steps that you would love to follow to achieve these benefits.
Prefer Mono Saturated Fats:
To begin, choose cooking oils that have high percentage of mono saturated fatty acids. Rice bran oil with 47% mono saturated fat is one good example. Other examples include coconut oil, olive oil, palm oil and avocado oil. Avoid cooking in oils obtained from cottonseed, flaxseed and grape seed rich in poly saturated fats that are unstable and contain high amount of free radicals.
Oils With Additional Qualities:
Rice bran oil is also known to contain a cholesterol-lowering compound called oryzanol. It is also a good source of Vitamin E. Groundnut oil with MUFA and PUFA qualities is another popular cooking medium. With antibacterial and anti-inflammatory qualities, coconut oil is also counted among the best.
Choosing the right oil for a particular cooking technique can also decide the worth of the food you prepare. For example, rice bran oil can be used for high-temperature cooking techniques like stir frying and deep frying. In addition, it is also useful for baking and salad dressing. Make sure that you consider different applications and choose the right oil accordingly.
At the same time, it is also important to use right quantity of cooking oil. Excess of oil is not only unhealthy, but it can also deteriorate the foods taste.
Cholesterol Lowering Foods:
Just like rice bran oil, there are many good examples of foods that can help in lowering bad cholesterol and promoting the good one. Here are some examples:
• Soy: Apart from reducing the amount of saturated fats, using soy instead of butter can also help in lowering LDL cholesterol.
• Beans: One good way to keep a check on cholesterol is by consuming adequate fibre. Beans are extremely rich in soluble fibres that prevent the body from re-absorbing excess of cholesterol.
• Avocado: Similar to avocado oil and rice bran oil, avocados in fruit form are rich in mono saturated fats. Moreover, they contain good amount of beta sitosterol which lowers down the quantity of cholesterol that body absorbs form various foods.
• Spinach: Rich in lutein, spinach has been proved to safeguard heart against heart attacks by preventing the clogging caused by cholesterol.
Many other good examples of cholesterol-lowering foods include oats, walnuts and barley. Fruits like apples, water melon and oranges are also recommended for this purpose. A diet expert can help you plan a good eating regime involving each of these healthy foods. Adopt and follow such a plan religiously to live a healthy life.