Managing your blood cholesterol level means reducing your risk of heart disease and stroke. Even a healthy and omega-3-rich food like fish can contribute to your blood cholesterol level. Some kinds of fish have almost the same amount of cholesterol as meat does. Unlike meat, however, fish has very little fat and almost no saturated fat, which your body can convert to cholesterol. Still, how you cook fish will affect its--and your--cholesterol levels. Read on to learn cook it cholesterol free.
Instructions
1. Don't add dairy to your fish. Butter, cheese and cream all contain high amounts of saturated fat. Plus, they can drown the naturally good taste of your fish. Try using citrus to enhance its flavors. Squirt lemon, lime or even grapefruit, onto your fish before you broil, bake, roast, steam or microwave it.
2. Use olive or canola oil if you want to use oil at all. They are rich in heart-healthy unsaturated fats. Still, use them sparingly if you're broiling, baking or roasting your fish.
3. Eat more cold-water fish like mackerel, salmon, herring, albacore tuna, lake trout and sardines. These fatty fish are high in omega-3 fatty acids which can both lower triglycerides--a type of fat in the bloodstream--and slow down the growth of plaques in the arteries. These benefits outweigh the negative effects of the cholesterol in the fish. If you don't like these fish, try halibut, which has about half the omega-3 fatty acids.
4. Cook fish with fruits like avocado and tomato. Try the recipe for seared tuna with avocado in the Resources section below. There are also many recipes for fish with avocado sauce. Substitute the sour cream or mayonnaise in the recipe with a vegan sour cream or vegan mayonnaise. You will not be able to tell the difference once it is cooked. Plus, without the dairy, you will not add unnecessary cholesterol to your fish.
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