Other legumes will have the same beneficial effect of lowering bad cholesterol: try adding a handful of sprouts, a dollop of hummus, or a serving of falafel to your next salad. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
In addition to providing healthy, unsaturated fats and delicious flavors, nuts are also a substitute for high-cholesterol croutons. Croutons, as with many other breads and grain products, are high in bad cholesterols.
You can also boil the mushrooms, if you prefer. [9] X Expert Source Dee DineNutrition & Vegan Food Specialist Expert Interview. 15 September 2020.
Like most fish, salmon can be pulled apart into neat “flakes” once it’s been cooked. Cook your salmon—say, a quarter pound—and then flake off as much as you please on top of your salad.
If you enjoy meats on your salad, opt for a leaner cut. Look at your local deli for lean cuts of meat (those that contain less fat), or purchase a package of cold-cuts that is marked “low fat. ” Opt for lighter meats—such as turkey and chicken—over fatty pork and beef.
You can also skip the dressing altogether, and substitute a few cut-up pieces of fruit. Slice a sweet and juicy fruit (like an orange or a handful of strawberries) into bite-sized cubes and toss the fruit in with your salad.
If you’d still like to serve cheese on your salad, look at your local grocery store for cheeses marked “low fat,” as these will have fewer saturated fats and less cholesterol. Serve these cheeses in moderation on your salad. You can also add a dollop of cottage cheese to your salad, as cottage cheese is low in cholesterol.
If you’re tired of the three mentioned types of lettuce, consider expanding to spinach leaves, spring leaves, kale, or a mix that combines multiple types of lettuce. Spinach is a healthy and delicious lettuce substitute; it’s high in fiber (a cup of spinach contains 6 grams of fiber), which helps your body lower its levels of cholesterol. [16] X Research source
Many of these ingredients can be chopped and served on top of your salad, while others—including cabbage—can be used in the place of lettuce itself.
Avocados are commonly served as a garnish on the top of a salad. Cut each avocado half into thin slices, and arrange these on top of your salad. Alternately, cut each avocado half into half-inch squares, and sprinkle a half-cup or so on top of your salad.
Dress your tuna salad with a balsamic vinaigrette, or lightly garnish it with an oil-based dressing.
Mix in 2 or 3 tablespoons of diced walnuts for added flavor, texture, and heart-friendly omega 3 fatty acids. Serve the salad immediately. If you find it tastes under-seasoned, salt and pepper the salad to taste.
Combine all of these ingredients in a mixing bowl and beat together until well blended. The liquid ingredients may separate, so be sure to shake the dressing well before serving.
