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Low Fat Dairy Products For Healthy Heart
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Low Fat Dairy Products for Healthy Heart
Healthy Heart, which Dairy products you should have?
Low Fat Dairy Products for Healthy Heart. 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 Milk at 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 Paneer etc.
The table below is sure to help you make your dairy product selection easier.
The “Heart-healthy” Dairy Products, switch from full fat to low fat dairy…Decrease your Fat Intake
We highly recommend switching from full fat dairy to low fat dairy products to reduce your fat intake for a healthy heart.
| Instead of full fat dairy | Use low fat dairy for a healthy heart |
|---|---|
| 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) |
| Margarine | Ghee and butter and healthy 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) |
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