Extreme muffin makeover
Although a big blueberry muffin may seem like a wholesome breakfast, consider what’s in it before you take a bite. Like other baked goods such as croissants and cakes, it probably contains a hefty dose of saturated fats and trans fats—both of which raise your total cholesterol and your LDL (bad) cholesterol level. Trans fats go a step further by reducing HDL (good) cholesterol, which increases your risk for heart disease, stroke and atherosclerosis. What’s more, today’s softball-sized muffins can be the equivalent of three servings and weigh in with more than 400 calories each. To choose healthier options, avoid muffins that list partially hydrogenated oils on their nutrition labels, which indicate trans fats are present. Or you can whip up a batch of home-baked muffins that pack less fat and cholesterol—and more healthful ingredients like whole grains, fruit and nuts (which not only have less fat but also heart-healthy nutrients and vitamins).

Muffins with muscle
Make over your favorite muffin recipe with these easy tips:

• Vary the add-ins. Sprinkle in a variety of chopped fruit, berries, shredded vegetables like carrots or zucchini, nuts like walnuts and almonds, seeds like caraway and sunflower, and spices.
• Slash the fat. Use a healthy mono-unsaturated or polyunsaturated oil such as olive, canola, corn or sunflower. Substitute yogurt or applesauce for any or all of the oils or butters.
• Power the flour. Add more fiber by using whole-wheat flour or a combination of whole-wheat and all-purpose flour.
• Choose stone-ground cornmeal.  Stone-ground cornmeal—dried corn that has been ground into grain—includes the bran and hull, adding more fiber, vitamin C and potassium.
• Reduce cholesterol. Use cholesterol-free egg substitute instead of eggs.
• Freeze leftovers. This keeps muffins fresher longer, so you’ll have healthy options for an on-the-go breakfast or snack.