(Light,easy and tasty recipes--Low-saturated fat,Low-cholesterol)
What's your risk of heart diseased?
Lots of factors influence the risk of getting heart disease.Unfortunately,some of them you can't control,like age,family history of early heart disease,and your genetic (heredity)http://www.medimiss.net/2013/02/Natural-Remedy-For-High-Cholesterol.html.On the other hands,most of the risk factors are things you can control, with some tweak here and there.If you smoke- give up smoking,adopt for healthier food choice-opt for low saturated fat and low cholesterol food,taking medication/control high blood pressure/cholesterol-lowering medication, diet,exercise and weight management to mention a few.
Genetically speaking, the tendency toward high blood cholesterol seems to run in my husband's side. With that in mind, our family needs to be more careful with our food choice. Eat well ,balance diet,must go easy and cannot over indulge with dietary cholesterol ,saturated fat and keep ourselves physically active.Alhamdulillah ,so far so good.
Cholesterol
Cholesterol is found in the cells of human and animals,and in the food we eat.Although cholesterol usually associated with fats, cholesterol isn't a fat itself , it is a group of substances known as lipoproteins,a white,waxy material.Our body actually manufactured all the cholesterol we need in the liver. Cholesterol travels in tiny droplets of lipoprotein, of which there are three densities; very low density (VLDL) , low density (LDL) and high density (HDL).When you eat a lot of saturated fats,your liver produce huge quantities of VLDLs and LDLs to carry essential fatty acids around in bloodstream to various organs.Any excess cholesterol accumulates on the walls of arteries and then restricts the passage of blood and oxygen to the heart.Both types VLDLs and LDLs are rich in cholesterol and are the culprits when it comes to blocked the arteries . On the other hand,.HDLs is thought to help prevent clogged arteries.This is why HDLs are sometimes referred to as 'good' cholesterol and LDLs as 'bad' cholesterol.This is why a high level of cholesterol blood (VLDLs and LDLs) is generally recognised as one of the risk factor in the development of heart disease .
Our genes uniquely influence how our body makes and handles these cholesterol.Some people can eat more saturated fat and cholesterol than the others without having high blood cholesterol. This explain why some people still have high blood cholesterol when they don't eat a lot of saturated fat.A tendency toward heart disease seems to be heredity too.For this very reason,my family needs to eat with our health and healthy heart in mind to say the least.
How to eat as if your heart depends on it?
You can you answer just a click away too.american heart foundationamerican heart fouindation
For my family ,this would be the guideline :
total fat intake daily is
30-40gm for female adult
<60 gm for male adult.
with < 10 % saturated fat/day
Daddy < 200mg dietary cholesterol/day
others <300mg of dietary cholesterol/day
Eating with our health and healthy heart in mind isn't the same as being on a diet,but rather a change in eating habits that can stay with us for life.Allahuma 'aafini fi badani, Allahumma 'aafini fi sama'i,Allahumma 'aafini fibasori.Allahumma baariklana fima razaktana waqina 'azaabannar.Amin. May Allah forever bless us with barokah and rahmat,best health ,mind,body and soul.
Cooking and eating good foods are among life's greatest pleasure.Insya allah I'm going to share the sort of food that we are eating now,using ordinary ingredients,just with some tweak here and there as a healthier approach,light on saturated fat,cholesterol and calories,and did i mention for my kids quick references in the future too if they ever decided to try some.The recipes are easy ,tasty and of course light but still soul-satisfying,otherwise where's the fun?This would be compilation of my learning experiences in cooking a healthier food for my family.Lightnening up on saturated fat,cholesterol,sodium and calories contributes to everyone's overall health,not just that of dieters.And it doesn't mean you have to give up great flavour.You won't believe they are light.
If my/our personal favourite isn't appear here yet,(may be it is on its way )or may be because it tastes so good the way it is that the low fat version would be a poor substitute. Lucky many of my/our favourites taste nice even with less fat than the tradisional recipe,packed with flavour and vitality.
Family fun at our home often revolves around eating,cooking and baking.Almost every weekend my siblings will come and spend the weekend at my humble home.I'm blessed with sisters who loves to cook,it seems that cook genes love them better just lately,it rubbed into me a bit.Hopefully it stays,evolves and loves me too in return.We have fun experimenting with old and new dishes and desserts,substituting and changing ingredients to find perfect combination to our taste bud.Having sweet tooth makes desserts and cookies our favourites.Although desserts (except vegetables, fruits and nuts) are small parts of heart-healthy diet,they are a large part of celebrating life.To fit desserts into a healthful eating plan,we'l have sweet treat in moderation, of course not with every meal. Dessert for every meal would spell as F.R.U.I.T.S.
Lucky ,there are a lot of yummilicious acceptable food and dessert available,just a click away.I found from the pinterest too.So go ahead,give in the temptation ( in moderation of course ).
Yesterday we baked yummilicious Low Fat Fudge Brownies but very light on fat and cholesterol.Here is the recipe you might want to try.
Low fat fudge brownies
1/2 cup (60g/2oz) plain flour
1/2 cup (60g/2oz) self-rising flour
1 tsp bicarbonate of soda
3/4 cup (90g/3oz) cocoa powder
2 eggs
1 1/4 cups (310g/10oz) castor sugar---i used 1 cup raw sugar
2 tsp vanilla essence
2 tbsp vegetable oil--i used light olive oil
200g (6 1/2oz) vanilla Fruche(1% fat) or low fat fromage friache
140 ml (4 1/2 oz) apple puree
non stick baking pan 12x8 inch or (use cooking oil spray)
1.Preheat oven modarate 180 C. (spray 12x8 inch shallow baking pan )
2.Sift the flours,bicarbonate soda,cocoa powder into a large bowl.
3.In other bowl,mix eggs,sugar,vanilla essence,oil,fruche and apple puree until just combine.then pour into the dry ingredient in the large bowl.
4.Stir in until just combine.
5.Spread into prepared baking pan.
6.Bake at 180 C,30 minutes or until a skewer inserted in the centre comes out clean.
7.The brownies will sink slightly in the centre as it cools.Leave in the pan for 5 minutes before turning onto a wire rack to cool. you may dust with icing sugar.Ready to serve.
makes 18 sclice.Per serve: 140 cal.
Protein:2.5g
fat:3.5g
Carbo:2.5g
Dietary fibre:5g
Cholesterol 20mg
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