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Low Fat Dairy Products for Healthy Heart
Last Updated : Sep 09,2017
Healthy Heart, which Dairy products you should have?
Dairy products like milk, Paneer, Curds, cheese, Buttermilk, Cream Cheese, Cream, Butter and Ghee together make up this group. As the source of milk is an animal source, it contains high amounts of cholesterol and you would be surprised to know that half the calories in milk actually come from fat that is mostly saturated. Saturated fat has a tendency to get converted to cholesterol in the body thus raising the blood cholesterol level. However, to prevent heart disease or maintain blood cholesterol levels, you need not completely go off dairy products.
To help cut down on the fat from dairy products all you have to do is switch to low fat milk and other dairy products. These are equally good sources of protein and calcium with fewer calories and traces of fat. However cheese and cream are to be completely avoided.
Preparing Low Fat Milkat home does not demand much effort from your side. It is very easy to prepare. All you need to do is boil the milk and skim the fat layer (malai) that is formed after it has cooled. Repeat this procedure at least twice or three times to get almost fat free milk. Use this milk or low fat milk which is 99.7% fat-free to make Low Fat Curds, Low Fat Paneeretc.
The table below is sure to help you make your dairy product selection easier.
The “Heart-healthy” Dairy Products switch…Decrease your Fat Intake
|Instead of ||Use this
|Whole milk ||Low fat milk
|Whole milk curds and buttermilk ||Low fat curds and buttermilk
|Whole milk paneer ||Low fat paneer
|Full fat cream cheese and cheese ||Low fat cream cheese
|Fat and sugar laden ice-creams ||Low calorie ice-creams (occasionally)
|Ghee and butter ||Oil (use sparingly)
One serving of dairy product is:
|1 cup low fat milk, 99.7% fat-free ||(200 ml)
|1 cup low fat curds, made using 99.7% fat-free ||(200 ml)
|¼ cup chopped low fat paneer, made using 99.7% fat-free ||(70 gm)
Other articles you will find interesting related to a Heart and Cholesterol.
Healthy Heart Foods, list of best Grains Cereals
Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart
Low Fat Dairy Products For Healthy Heart
Low fat curds, made from low fat milk (99. 9% fat free) locally available in the market. These curds provides only 71 calories and 0. 2 gm. Fat per cup. Curds are a wholesome and nourishing addition to your diet. Easier to digest than milk, curds complement the protein present in cereals like parathas and biryanis. Use this low fat version of curds as an accompaniment to the main meal or in raitas, desserts and salad dressings.
The low-fat version of paneer will definitely be a weight-watchers delight as it provides a healthier alternative to the high-fat version commonly available in the market. This recipe yields 1 cup of grated, crumbled or cubed paneer. For dieters, it opens up a whole new world of exciting recipes sans the guilt!
Mushroom Soup, an all-time favourite, becomes all the more desirable with the addition of oregano. With crunchy mushrooms, this soup is a winner in terms of flavour and texture.
Moreover, in a low-fat format, it becomes a hit with weight-watchers and health-conscious people too. This oil-free soup is thickened using a mixture of low-fat milk and little cornflour, ensuring that it is low in calories. Enjoy this delightful soup fresh and hot accompanied with a healthy Paneer Tikka Kathi Roll
An interesting combination of textures blended with a tangy dressing. For a healthier option, replace low fat paneer with tofu (soya paneer), which contains beneficial phytonutrients like 'genistein' and 'isoflavones' that lower blood cholesterol levels and remove fatty deposits from the arteries.
Nothing can beat the luring aroma of strawberry, and nobody can pass a dish of this dainty fruit without picking one! Thankfully, this vitamin-packed fruit is as healthy as it is tasty. Here is a lovely Strawberry Yoghurt made with low-fat curds to curb excess fat intake, making this treat acceptable to those with heart diseases and high cholesterol. We suggest choosing naturally sweet and ripe strawberries so you can reduce the amount of sugar, which is restricted at 1 tsp. per serving in this recipe.
Ever thought of making kadhi with an infusion of palak? Sounds strange, but tastes and looks very interesting. Palak purée and green paste imparts flavouir along with a bright green colour and vitamin A to the dish. You can skip the garlic if you do not like its flavour. Serve with a bowl of brown rice.
The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and calcium from paneer.
This hearty curd preparation is filled with colour, flavour and nutritional goodness. The low fat curds provide the much needed essential nutrients like calcium and protein. Serve chilled to relish all the flavours.
teaspoon of oil can create wonders, when the other ingredients are perfectly chosen – and this Moong Dal Seekh Kebab is a perfect example of this art. Did you ever imagine preparing crispy, succulent kebabs using such little oil? Well, see for yourself how the marvelous mix of moong dal and paneer with ragi flour and spices lends itself to the preparation of tasty, protein-packed kebabs that please the palate and maintain your bones cells! Serve these kebabs with mint and coriander chutney, or wrap them into rotis to make a more filling snack.
Satiating and delicious, the Whole Wheat Pasta in Low Calorie White Sauce is an exciting meal in a bowl. Full of veggies and whole wheat pasta, this dish is a power-packed and fibre-filled treat that helps reduce bad cholesterol. The colourful veggies, apart from adding visual appeal and a lovely crunch to the dish, also pool in ample nutrients. Antioxidant-rich capsicum, broccoli and carrots also prevent oxidative damage to the arteries. The best part is that all this goodness comes at a low calorie count. The white sauce in this luscious preparation is made using low-fat milk, with just a teaspoon of olive oil and wheat flour for thickening. Cook up this delectable treat occasionally to add an Italian touch to your meal.
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