6 Cooking Tricks to Reduce Your Cholesterol Consumption

6 Cooking Tricks to Reduce Your Cholesterol Consumption

Last update: 14 December, 2018

Eating a balanced diet with plenty of fruit and vegetables is one of the keys to preventing high levels of cholesterol.

The accumulation of cholesterol in the arteries, known in medical terms as hypercholesterolemia, is a common condition in today’s modern world and related to chronic cardiovascular diseases.

This fat, which is secreted naturally in the liver, forms a hard plaque that obstructs the arteries. Then by making circulation difficult, it interferes with the functioning of your heart.

The most worrying thing is that many people ignore the fact that it is in a wide variety of foods that we eat regularly, which leads to imbalances in the levels of this fat in the body.

Also, because it doesn’t have obvious symptoms, some people don’t realize that they have high cholesterol. As a result of not controlling it, they then develop more serious conditions.

Hence the importance of trying to maintain stable levels by adopting healthy lifestyle habits and putting into practice some cooking tricks that will help limit your cholesterol consumption.

Are you interested? Then read on and check out our ideas.

1. Avoid sauces and dressings

Avoid sauces and dressings to reduce cholesterol intake.

Prepared sauces and dressings help improve the flavor of meats, vegetables and many other foods. But the problem is that they are full of fat, cholesterol and other additives that, over time, can affect your health. In fact, eating them regularly is one cause of high cholesterol and metabolic problems.


If you want to improve the flavor of your food, choose healthy dressings like:

  • Sour cream
  • Mustard seeds
  • Greek yogurt
  • Organic tomato paste
  • Herbs and spices
  • Apple cider vinegar
  • Lemon juice
  • Red wine

2. Choose low-fat dairy products

While dairy products do contain nutrients that are beneficial for our health, it’s important to bear in mind that they are a significant source of cholesterol since they are of animal origin,

Whole milk, yogurt, cheese and other similar products are full of saturated fats which get absorbed by your body and contribute to the appearance of hypercholesterolemia.


  • Purchase “low-fat”, “light” or “no fat” versions of your favorite dairy products.
  • Whenever you can, replace dairy products with alternatives of vegetable origin.

3. Limit your use of margarine

Margarine and butter.

Margarine is in a lot of recipes. What many people don’t know is that it is a significant source of cholesterol. Although it tastes good and is very versatile, the best option is to reduce your intake and replace it with healthy fats.


If you are used to using margarine in your recipes, try using healthy fats like:

  • Sunflower oil
  • Olive oil
  • Canola or rapeseed oil
  • Coconut oil
  • Avocado seed oil

4. Review your cooking methods

Many people don’t think about the method they use to cook foods. Although it may seem to not matter, it actually has a lot to do with high cholesterol. This fat, as well as triglycerides, tends to accumulate in your arteries when saturated oils and fats are used in cooking.


  • First of all, instead of frying, try grilling, roasting or steaming foods.
  • Also, try to cook at low temperatures to conserve the nutritional quality of the ingredients.

5. Include olive oil in your diet

Olive oil and olives to reduce cholesterol consumption.

Thanks to its high concentration of essential nutrients and healthy fats, olive oil is one must-have ingredient in your kitchen. Extra virgin olive oil contains omega 3, vitamin E and essential minerals that increase the presence of good cholesterol (HDL) in the blood.

This, added to the antioxidants in it, slows the effects of oxidative stress and reduces the risk of cardiovascular diseases.


  • Eat a spoonful of olive oil on an empty stomach.
  • Use olive oil to prepare your salad dressings.
  • Add olive oil to your soups, stews, smoothies and other recipes.

6. Increase your intake of fruit and vegetables

Red meat, processed meats, and other highly processed foods are a significant source of bad cholesterol (LDL). Instead of eating these foods in large quantities, opt for more fresh fruit and vegetables. They are not only more satisfying but also clear your arteries and help reduce any accumulation of cholesterol.


  • Make sure to eat between 3 and 5 pieces of fruit a day.
  • Cover half of your plate with vegetables in your main meals.
  • Try to eat vegetables raw whenever possible, because this way you can take advantage of 100% of their nutrition.

In conclusion, reducing your cholesterol consumption is possible and not overly burdensome. Just remember these simple recommendations and start controlling your cholesterol levels. Your heart will thank you.