Keeping the Heart in Your Favorite Recipes

July 30, 2011

Dieting, Healthy Life, Weight Loss

Keeping the Heart in Your Favorite Recipes

Planning and preparing heart healthy meals may take a little extra effort, but the health benefits are worth it.
Here are some tips for cutting down on saturated fat, trans fat, and dietary cholesterol, which will help you lower your heart disease risk.

Keeping the Hearth in Your Favorite Recipes

Keeping the Hearth in Your Favorite Recipes

Grain Group

  • For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
  • Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
  • Snack on ready-to-eat, whole-grain cereals, with little or no added sugar, such as toasted oat cereal.

Vegetable Group

  • Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
  • Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it, such as brown rice, cooked dried beans, walnuts, etc.
  • Cut up vegetables in advance to make snacking and cooking quick and convenient.
  • Or, use frozen vegetables without added fat or canned vegetables that have been drained and rinsed to lower the sodium content.

Fruit Group

  • Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
  • Vary your fruit choices. Fruits differ in nutrient content.
  • Many fruits taste great with a dip or dressing. Try fat-free or low-fat yogurt or pudding as a dip for fruits like strawberries or melons.

Milk, Yogurt, and Cheese Group

  • Include milk as a beverage at meals. Choose fat-free or low-fat milk (regular or lactose free).
  • Have fat-free or low-fat yogurt as a snack.
  • Prepare homemade and condensed cream soups (such as cream of tomato) with fat-free or low-fat milk.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group

  • Cook with leaner cuts of meat, poultry, or fish, such as lean ground beef and round, sirloin, and flank steaks;
  • skinless chicken breasts and turkey breast cutlets; and fish.
  • Trim away all of the visible fat from meat.
  • Choose cooked dry beans or peas as a main dish or part of a meal often.

Oils

  • Use cooking oil spray to lower fat and calories.
  • For muffins or quick breads, use three ripe, well-mashed bananas, instead of ? cup butter or oil.
  • Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening.
  • Use fat-free or low-fat dressing or mayonnaise.
  • Remove fat from homemade broths, soups, and stews by preparing them ahead and chilling them.
  • Before reheating, lift the hardened fat off the surface.

WHEN DELICIOUS MEETS NUTRITIOUS: RECIPES FOR HEART HEALTH

  1. What’s good for your heart is great for your taste buds! The recipes in the National Heart, Lung, and Blood Institute’s (NHLBI’s) cookbooks—Keep the Beat™ Recipes:
  2. Deliciously Healthy Dinners, Keep the Beat™ Recipes: Deliciously Healthy Family Meals, Platillos Latinos ?Sabrosos y Saludables!, and Heart Healthy Home Cooking African American Style—show you don’t have to lose flavor to eat nutritious foods.
  3. Not only are these recipes delicious and easy to prepare, but also they are heart healthy—with moderate amounts of saturated fat, trans fat, cholesterol, sodium, and calories.
  4. Keeping the Hearth in Your Favorite Recipes

Resource: http://hp2010.nhlbihin.net/healthyeating/

Keeping the Heart in Your Favorite Recipes


This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
Dry Beans, Eggs, Fish, Meat, Nuts Group, Poultry

Trackbacks/Pingbacks

  1. Low Lactose Yoghurt - July 31, 2011

    [...] Keeping the Heart in Your Favorite Recipes | Health Club | Your … Choose fat-free or low-fat milk (regular or lactose free). Have fat-free or low-fat yogurt as a snack. Prepare homemade and condensed cream soups (such as cream of tomato) with fat-free or low-fat milk. [...]