Lifestyle Local

Cooking oil: eating healthy is easier than you think


Written by TheMole

THERE have been so many frightening stories about cooking oil over the years that many of us simply stay away from using it in our cooking and diet. And that is  after a long struggle over what’s fact and what’s fiction.

In this day and age, you really can’t tell by the deluge of information you get on the internet.

So, we consult our own medical doctors.

They will tell you that you can manage a healthy diet with even the ouse of cooking oil. It’s how and how much you use it.

So, why do have  to deprive ourselves of tasty food — and sure, throw in all the healthy tips about how we can use our all-time favourite cooking oil.

Here’s something from the American Heart Association. You cannot not believe in them, surely.

The association believes that a heart-healthy eating plan can help you manage your blood cholesterol level and reduce your risk of heart disease and stroke.

It is actually simple.

You just need  to avoid excess saturated fat and trans fat and still be able to cook mouth-watering dishes.

In fact, you can get some useful cooking tips  from their website — meals  that they describe as tasty and heart-healthy.

The association recommends a dietary pattern that emphasises poultry and limits red meat.

Here are  their suggestions to reduce saturated fat in meat and poultry. Some of them, you may already know.

Be sure to select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin.

* Buy “choice” or “select” grades rather than “prime.” Select lean or extra lean ground beef.
* Trim all visible fat from meat before cooking.
* Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
* Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit      juices or an acceptable oil-based marinade.
* Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated   and the hardened fat removed from the top.
* When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
* Eat chicken and turkey rather than duck and goose, which are higher in fat. Choose white meat most often when eating poultry.
* Remove the skin from chicken or turkey before cooking. If your poultry dries out too much, first try basting with wine, fruit juices or an acceptable oil-based marinade. Or leave the skin on for cooking and remove it before eating.
* Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with “reduced fat” labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose processed meats only occasionally.

Can be done, right? – The Mole



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