- low fat chinese restaurant dishes

Catherine Collins, chief dietitian at St George's Hospital in London, Updated: at 08: 35 on March 2, 2009, cholesterol is often seen as a bad eating personand fairly so.
Too many types of mistakes are a huge risk to our heart health.
As a dietitian in a busy hospital, let me take a look at it first --
The devastating effects of elevated cholesterol.
The third type of death is caused by cardiovascular disease, which is a major risk factor for heart attack, stroke and other debilitating diseases such as coronary heart disease.
Most of my work is to help patients lower their levels by eating, and I know how confusing it all can be.
In February, the humble egg was finally removed after decades of being unfairly linked to elevated cholesterol.
Many pundits suggest we eat only three eggs a week.
However, in a review of the available data, scientists at the University of Surrey found that eating them had a "non-significant" effect on cholesterol levels.
A hearty meal: eat a small portion of lean meat and at least three steamed vegetables for a healthier Sunday BBQ while eggs may be clean and many other foods do have blood cholesterol
What is not known is that while some foods are directly related to elevated levels, other foods can actively reduce blood cholesterol and thus reduce the risk of heart disease.
What is cholesterol?
In general, this is not something we consume, such as vitamins or minerals --
Most of the cholesterol in our blood is produced by the liver.
You might ask, why is the body making such a bad thing for us?
Cholesterol is vital to life.
This is an integral part of the body's use of fat in the diet, and fat is essential for the manufacture of body cells, bile salts, hormones and vitamin D.
So why is this a problem?
Fat cannot be dissolved in our water and blood.
Instead, the liver packs them into cholesterol-
The fat ball is rich and has an outer protein layer called LP.
Two key proteins were found in the blood: low-density lipids (low-
Density Cholesterol
Cholesterol and high density cholesterol (high-
Density Cholesterol
Good cholesterol.
Remember, the key to determining our heart is the proportion of low-density and high-density cholesterol. disease risk.
We want our low levels of low-density cholesterol and our high levels of high-density cholesterol.
The good news is that both are affected by what we eat.
Why is high-density cholesterol a hero, and low-density cholesterol is the main carrier of fat and cholesterol in the blood, delivered to the liver and other cells.
The body only needs a relatively small amount of fat for a healthy metabolism, but the fat content is high
Fat diet or those with a high saturated fat content, low-density cholesterol levels in the blood rise.
Low-density lipids can deposit a large amount of fat and cholesterol into the arterial wall, forming plaques, causing arterial stenosis, leading to a long period of time.
Causes long-term damage to our blood circulation and our heart.
The more LDL we have, the more likely this is to happen.
In contrast, tiny high-density lipids have excellent aerobic exercise
Protection effect
They can actually reverse the damage caused by low-density cholesterol activity by extracting fat deposits from arteries and safely returning them to the liver.
Diet and LDL the more fat we eat, the more LDL we make, the longer it takes to clear from the blood
So a healthy diet is never High. fat one.
The type of fat we eat affects the level of low-density cholesterol.
A diet rich in saturated fat (
Found in pastries, fat, whole-fat cheese and many snacks)
By reducing the ability of our body cells to absorb their contents, increase the level of "bad" LDL.
When liquid oils "harden" into more solid fat for frying and baking, trans fat is the most harmful fat we have ever eaten.
Our bodies cannot use trans fats, so once they are absorbed, they are taken to low-density lipids until they are dumped and not used on the walls of the arteries.
Oats, beans, and some fruits are rich in soluble fiber, reducing low-density LDL levels by combining with bile salts in the digestive tract to prevent their recovery.
The liver uses low-density cholesterol instead of bile salt, which reduces the level of low-density cholesterol in the blood.
Oily fish such as Mackerel fish, fresh tuna, sardines and salmon are rich in omega-
Fat that improves blood cholesterol levels and can stabilize the rhythm of the heart.
Increasing the intake of fruits and vegetables to at least five servings per day provides a range of plant substances that stabilize low-density lipids and improve arterial health, both of which reduce the risk of arterial damage.
Eat more of these low
Calorie Foods also help us lose weight, another factor that can significantly reduce the level of low-density cholesterol.
Cholesterol products plant stanol and steroid ester found in fortified foods and Benecol
Activity and Danacol have similar more powerful effects and show a 15 reduction in low-density LP
This is a significant decline in heart health.
Although not fully understood, once atheroma (
Cholesterol deposits thicken the wall of the artery)
It has been determined that it may be partially reversed if a healthier diet is taken or if exercise levels are increased over the long termterm measures.
• Single saturated fat (
Olive oil, rapeseed oil, etc)
It can also reduce the level of low-density cholesterol and improve the level of high-density cholesterol.
From corn or sunflower oil)
Reduce the level of low density cholesterol.
A small amount of alcohol per day-one unit-most of the time and half an hour of aerobic exercise, such as brisk walking or cycling, has independently increased the level of high-density cholesterol.
Simple diet and lifestyle changes can significantly change your cholesterol status-within two to three months of improving your diet, exercising more, and losing weight.
Why not try some recipes on the right and see how easy it is to eat less saturated fat, including the heart --
Friendly food can keep you healthy.
Now make scrambled eggs for breakfast, roast lean bacon, mushrooms, roasted tomatoes, whole wheat toast and a single rich food (olive-oil based)
Tomato sauce if needed.
High egg supply
Good quality protein but do not use cream
But skim milk.
Barbecue food reduces calories and fat content compared to frying.
Barbecue or microwave cooking of mushrooms and tomatoes without fat.
Canned tomatoes and tomato sauce are rich in plant antioxidants-eggplant lycopene.
Mushrooms and toast are a good source of fiber.
Some Omega for breakfast
Fat, iron, potassium in egg yolk.
Add roasted beans or canned tomatoes instead of fat for varieties --
Sausage and potato pancakes.
Roast chicken, baked potatoes, three kinds of vegetables and fillings on Sunday.
The key to a healthy Sunday barbecue is to choose lean meat and eat the right amount-two to three pieces of barbecue or a grilled chicken breast.
Imagine a part of the size of a deck of mature meat slices.
Cook at least three kinds of vegetables and invest in a steamer so they can cook together and without fuss.
Roast chicken is a very low roast chicken.
Fat does not increase the level of cholesterol.
In addition, it is rich in protein, Nick acid and selenium, which are nutrients necessary for health.
1 chicken breast or 4 chicken breast 1 small onion, 4 hundred miles 1-
2 tablespoons of olive oil seasoning 1.
Choose a small grilled tin, 2 lines and overlap with cooking foil.
Chop the onion and cover the bottom of the foil 3.
Place the chicken or breast on the onion.
Put a small branch on the top 5 thyme.
Sprinkle light rain on olive oil and add a little salt and black pepper if needed.
Cook in the oven for 30 to 40 minutes until the juice is clear.
With or without onions and herbs, roasted potato vegetable oil produces less "smoke" than olive oil during baking and contains ten percent omega-3 fats.
Adding healthy fat to a meal helps reduce the GI of the overall diet and helps to control blood sugar and blood cholesterol levels more effectively.
900g/2lb sweet potato 30 ml vegetable oil 1.
Preheat the oven to 220C/YPF/gas mark 7 2.
Pour the oil into the baking tank and put it in the oven 3.
Wash and scrub the potatoes and remove only the damaged areas of the skin.
Cut into thick pieces and cook in salt water for 10 minutes.
Drain the potatoes around the pan and shake them to the inner edge.
Put potatoes into hot cooking oil and turn them into oil.
Bake them for 30 to 40 minutes and flip them in the middle of the vegetables. Soluble fiber in vegetables helps reduce low-density cholesterol.
Plant vitamins, minerals and plant chemicals help to protect arteries from harm and stabilize low-density lipids. Their low-
While helping you lose weight, calorie content fills you up, which also improves cholesterol levels.
Choose vegetables of three different colors, such as carrots, peas, broccoli or red cabbage, and steam for a few seconds.
The fruit of apple and plum crushed whole wheat flour and this pudding is rich in soluble fiber and helps to reduce low-density cholesterol.
Use multi-price
Or single saturation
The rich margarine also contains vitamins and important antioxidant plant substances, reducing the level of low-density cholesterol.
3 large and sweet apples 1 teaspoon cinnamon powder 125 grams of whole wheat flour (
Or replace half with white flour)
More than 50 grams of soft brown sugar-
Or single saturation
Rich margarine.
Preheat the oven to the CUCC/375F/gas mark 52.
Wash and beat the apple, cut it into eight pieces, and leave the skin on three pieces.
Wash the plums in half and remove the stones.
Mix the fruit together, then press on the bottom of a delicious dish.
Sprinkle cinnamon 6.
Cut the margarine into small pieces and add it to the whole wheat flour until it is mixed into fine breadcrumbs.
Stir in brown sugar for placing the fruit mixture on top.
Bake for 20 to 25 minutes until the top is golden and the fruit is soft double chickpeas are protein and fiber-rich beans.
Speed canned chickpeas.
This recipe requires a food processor.
Hummus is rich in soluble fiber and helps to combine cholesterolRich salt.
They also provide Omega.
Fat, potassium and manganese.
1 can of hummus 2/3 can set low-fat original yogurt-
2 cloves of garlic, taste the chili powder or chili powder of half a lemon.
Drain and rinse the chicken sauce.
Add a blender with other ingredients and stir until smooth 3.
Please note that the taste of garlic is formed while standing, so be careful at the beginning! 4.
Slice tomato and cucumber with five fingers of whole wheat pita bread.
Other beans and lentils are the source of protein and help lower cholesterol levels.
Carrots are rich in beta-
Carrots are an important diet resistance.
Oxidant500g carrot, red lentils 1 teaspoon olive oil 1 teaspoon dry cumin
1 teaspoon of chili powder 2 pieces of vegetables dissolved into 700-
1000 ml boiling water 1 small pot low fat natural yogurt. 1.
Heat the oil in the pan, add cumin and chili powder and cook for a minute. 2.
Add lentils and 500 ml of boiled water and cook quickly for 10 minutes.
Scoop foam from the top of the soup4.
Then add the remaining ingredients, add yogurt, and simmer for another 15 minutes-add the required texture with water.
Take the heat and then add 1 dsp of natural yogurt according to the ratio of served6.
Stir with hot crust bread roll tuna
Fresh tuna is full of Omega
Fat lost during tank loading.
This provides a great deal of vitamins and fiber from vegetables and noodles.
In general, this is a dish with a lower fat content that can reduce the level of low-density cholesterol.
2 tuna steak 2 tbsl lime juice 1 tbl sesame oil or vegetable oil 2-
3 tablespoons of low-sodium soy sauce, any thin vegetable such as: large red pepper, 1 large carrot, 4 scallions, 1 garlic clove1-wash and cut into 2 cm small pieces of fine beans
2 tablespoons of chopped coriander leaves, and 2 slices of fine noodles with large crushed ginger.
Cut the tuna into thin slices and marinate it on lime juice with 1 tablespoon of chopped coriander leaves.
Leave for 2 hours.
Cook noodles according to packaging.
Hot oil in large pan or wok4.
Add carrots, red peppers and spring beans and cook for 2 minutes.
Add chopped garlic and sliced scallions and cook for another minute.
Add soy sauce, ginger, tuna and lime and cook for a few more minutes until the tuna is cooked and add the remaining chopped coriander before 7.
In this healthy salad sandwich, you can add as many salad leaves and fresh herbs as you like.
Low-fat margarine is great for sandwiches-You really can't tell the difference from full fat apply.
This sandwich offers whole-wheat carbohydrates, proteins, zinc, vitamins and soluble fiber, which are all beneficial factors to control cholesterol. 1 palm-
Small size ciabatta roll low fat apply 30g feta cheese, 1 ripe tomato 4 slices cucumber crispy lettuce leaves 1 slice dsp slice olive oil 1 teaspoon chopped corianderoptional)
1 teaspoon chopped mint (optional)
Lemon juice and vinegar can be sprayed if needed, or low-fat salad dressing.
Separate the outer surface of the roll and Bake gently until warm (
Or 10 seconds High in microwave)2.
Apply low fat 3.
Add chopped feta, herbs and cucumbers on one side of the roll, and olives and sliced tomatoes on the other.
Add a layer of raw vegetable leaves, and then add seasoning to taste.
Pasta sauce quickly cooks ground vegetables and extends the length of the meat, which helps to get extra portions and increases your daily intake of five goals and fibers.
If you do not want to use the ready-made, you can use a can of chopped tomatoes and tomato sauce as well as mixed herbsprepared sauce.
The taste of whole wheat pasta is no different from that of white, but it will reduce the GI of the food and make you feel more full.
A good source of iron, single
Unsaturated fat, B vitamins, C and fiber.
400 grams of thin beef 1-
2 tablespoons olive oil or rape oil 2 1 2
Or I added 4 TBL of tomato puree.
Mixed herbs fresh or with water 1-
2 tablespoons Worcester County sauce for 400g whole wheat pasta61.
Cook the minced meat with oil until 2.
Crush the garlic and reser3.
Grind the onions and carrots and add them to the minced meat. 4.
After 3 minutes, pour a can of Bologna sauce/A can of tomatoes and tomatoes.
Add dry herbs, garlic and Worcester sauce before sim15-20 minutes6.
Cook whole wheat pasta as instructed.
Put the dried pasta on the plate and put the meat sauce on it.
Add 1 teaspoon of ground parmesan cheese if needed.
The high oats content of these biscuits is conducive to lowering cholesterol.
The use of healthier marg helps to maintain unhealthy saturation.
If the mixture is a bit wet then add some more oats.
150g sugar 2 tbl gold syrup for margarine g-semi-saturated or multi-saturated rich 2 tbl
Skim milk of self-supporting flour oatmeal 1.
Heat the oven to 80c/350F/gas mark 42.
In a pan, melt the first 4 ingredients together at low heat until they are dissolved.
Add oats and self
Flour, stir well.
Place the teaspoon mixture on the grilled parchment of tray5. Bake for 10-
15 minutes, then cool for 5 minutes before taking it out of the trayTEA bread. Soaking fruit helps to make wet cakes, which is often the function of margarine in cake recipes.
Very low fat content and its dried fruit composition can help reduce low-density LP levels compared to standard cake recipes.
Rich in fiber and potassium.
375g mixed dried fruit 25g gold or white casters sugar250ml freshly baked hot tea2 medium egg s225g self
Mixed spices 1.
Add dried fruit and sugar to the tea in a bowl.
Cover and leave for a night soak or at least 4 hours.
Preheat the oven to c/325F/gas mark 3.
Line the bread jar with baking paper.
Drain the excess tea from the fruit.
Stir the eggs together and add them to the fruit.
Stir in mixed spices and flour.
Put in the bread jar and cook for 11/4 to 1 hour until the skewer inserted in the middle is clean.
Cool for 10 minutes before removing the oil proof paper.