Applesauce: Use this for baking instead of oil, butter, or sugar. It adds to the sweetness of any recipe but it contains fewer calories. If using applesauce to replace butter, you’re reducing the amount of saturated-fat. There are also dietary benefits of the fiber from apples. Apples are known for helping reduce cholesterol levels by binding with fats in the intestine. Additionally, women who eat at least one apple a day are less likely to develop Type 2 diabetes because the soluble fiber found in apples is the key to blunting blood sugar swings.
Avocados: Try using a mashed avocado instead of butter or oil in baking. The fats found in avocados are good for you. You heard me, good for you! Avocados are high in “good” fats or monounsaturated fats, which help maintain good cholesterol and promote a healthy heart. They are also high in beta-sitosterol, a compound found to lower bad cholesterol. Additionally, avocados contain lutein which protects against cataracts and macular degeneration of the eye. Avocados can actually help maintain eye health!
Nuts: Do you just love the crunch of croutons on your salad? Well try using the flavorful kick of nuts instead! Walnuts and almonds are favorites of cardiologists everywhere! Nuts as a substitute can help lower LDL cholesterol (“bad” cholesterol), which is one of the leading causes of heart disease. Nuts can also help reduce risk of blood clots and improve the condition of the lining of your arteries, which help prevent heart attacks. A small handful on your salad will give your salad a new, healthy twist.
Oats: We all love meatloaf with breadcrumbs but try using rolled oats instead. It lowers the salt content and adds fiber to an already delicious meal! One of the soluble fibers found in oats is beta-glucens which has proven effective in lowering LDL cholesterol. Oats are also loaded with antioxidants, which strengthen your immune system. Additionally, oats are packed with iron, fiber and Vitamin B so your body will thank you!
Whole Wheat: Try whole wheat flour instead of white flour. Swapping whole wheat breads and pastas for your usual white breads and pastas will help you get your daily grain intake. You’re not likely to taste the difference and you’ll get more nutrients from your food! Whole wheat in its original, non-enriched form acts a good source of dietary fiber and manganese. Additionally, whole wheat can help fill you up faster and minimize food consumption.
