September is Cholesterol Awareness Month!
A recent survey conducted by OnePoll found that nearly 50% of respondents hope to diversify the types of meals they cook. However, with health top of mind, it can be intimidating to gather the right ingredients needed and to know how to start. Additionally, the same OnePoll survey found that what holds respondents back from healthy cooking is lack of knowledge on how to do so.
Some top tips that I share with clients when it comes to cholesterol-friendly, heart-healthy cooking is to have kitchen staples on hand so that you can easily whip up nutritious meals at home.
This includes flavorful spices and herbs, canned beans and whole grains, and an all-purpose cooking oil like cholesterol-free Mazola. Having these staples makes it simple and easy to prepare healthy meals at home.
Maintaining healthy cholesterol levels is important to heart health. In fact, even a 1 percent reduction in LDL cholesterol has been found to reduce the risk of heart disease by 2-3 percent. The Journal of Clinical Lipidology published a study that found that corn oil, like Mazola, can help lower cholesterol more than extra virgin olive oil.
Home cooks can also rejoice in the fact that corn oil, unlike EVOO, has a high smoke point of 450 degrees Fahrenheit which means that it performs well in a variety of cooking applications, including stir-frying, sautéing, grilling and baking. All cooking oils have a smoke point that, once exceeded, not only negatively affects the food’s flavor, but the aroma as well.
These recipes are made with fresh, fall produce like apples and pears, lean protein and good fats to build complete meals that can be enjoyed for breakfast, lunch and dinner. Good fats like polyunsaturated fats also help us absorb fat-soluble vitamins A, D, K and E. When it comes to cholesterol levels and heart health, it is important to consider the type of fats that you incorporate into your diet.
The American Heart Association issued a presidential advisory on dietary fats and cardiovascular disease that strongly advised replacing saturated fats, like those found in coconut oil, with polyunsaturated fats, like those found in corn oil, citing studies which found that making such a change can reduce the risk of cardiovascular disease by as much as 30 percent.
If you make these, be sure to tag me on Instagram! For more cholesterol-friendly recipes, visit Mazola.com and be sure to keep an eye out for these recipes and more tips on radio and TV affiliates across the country this month.
This post is sponsored by Mazola Corn Oil.
| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Servings |
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- 1/3 cup Mazola Corn Oil
- 3 tbsp balsamic vinegar
- 1 tbsp dried thyme
- 1 tbsp fresh rosemary, crushed
- 2 tbsp fresh parsley, chopped
- 1 tbsp dried oregano
- 3 cloves garlic, minced
- 1/4 tsp salt
- 1 tsp pepper
Ingredients
Sheet-Pan:
Garlic Herb Corn Oil Marinade:
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- Preheat oven to 435 F.
- Place chopped veggies in a single layer on a nonstick sheet pan and place chicken breasts on top.
- Pour marinade mixture on top of all ingredients.
- Bake for 25-30 minutes or until veggies are crisp and chicken is cooked to an internal temperature of 165 F.
| Prep Time | 15 minutes |
| Cook Time | 15 minutes |
| Servings |
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- 1 apple, thinly sliced
- 1 pear, thinly sliced
- 10 oz. baby spinach
- 1/2 red onion, peeled and thinly sliced
- 1/2 cup farro or barley, cooked
- 1 cup kidney beans, cooked
- 1/3 cup dried cranberries
- 1 cup chopped walnuts, toasted
- 1/2 cup Mazola Corn Oil
- 1/4 cup lemon juice
- 1/4 tsp salt
- 1/2 tsp pepper
- 1 clove garlic, minced
- 1 tsp Dijon Mustard
Ingredients
Salad
Lemon Corn Oil Vinaigrette
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- Cook farro according to package instructions and set aside.
- Add salad ingredients to a large mixing bowl and toss to combine.
- Add dressing ingredients to a large mixing bowl and whisk to combine. Pour over salad and toss salad to combine. Serve immediately.
| Prep Time | 15 minutes |
| Cook Time | 40 minutes |
| Servings |
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- 3 cups rolled oats
- 2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp cloves
- 2 tsp baking powder
- 1/4 tsp salt
- 1/3 cup maple syrup
- 1/3 cup Mazola Corn Oil
- 2 egg whites
- 1 cup low-fat milk
- 2 tsp vanilla
- 2 apples, chopped
Ingredients
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- Preheat oven to 350 F.
- Grease a 9 x 9 baking pan and set aside.
- Combine oats, cinnamon, nutmeg, cloves, baking powder and salt in a large mixing bowl.
- Stir in maple syrup, Mazola Corn Oil, eggs, milk and vanilla extract until combined. Fold in apples gently by hand. Pour batter into the baking pan and bake for 30-40 minutes or until set. Allow to cool for 10-15 minutes before slicing and serving.
