Heart Healthy Cooking Tips
It's all in the Preparation
A heart-healthy lifestyle means more than choosing the right foods to eat.
It's also important to prepare foods in a healthy way. When it comes to cutting cholesterol, fat and calories, some ways of cooking are better than others. When cooking, consider steaming, broiling or baking as a healthier alternative to frying. Use non-stick cooking sprays instead of oils; skim milk instead of whole milk. Also, try using olive oil or canola oil in place of butter. Follow these tips when you eat out, too. Don't be afraid to ask for substitutions. It's your heart, you know.
Other Healthy Cooking Tips
- To make gravy without fat, blend a tablespoon of cornstarch with a cup of broth by shaking them together in a jar. Heat the rest of the broth and add the blended liquid, simmering until thick.
- Make scrambled eggs or omelets using only one egg yolk per portion, and add a few extra egg whites to the batch.
- Remove oils by draining canned tuna, salmon, or sardines and rinsing them in water.
- Don't overcook vegetables. Steam or bake them instead of boiling so they keep more of their natural flavors.
- Mix creamy salad dressing with plain low-fat yogurt.
- Use finely chopped vegetables to stretch ground poultry or meat.
- For a low-sodium, low-fat way to add flavor to your food, use herbs and spices.
- Before you cook, cut all the fat you can see off of any meat and remove all the skin off chicken and turkey.
- Serve smaller portions of dishes that have some fat, and serve bigger portions of no-fat dishes like whole grain pasta, rice, beans and vegetables.