A Heart-Healthy Diet
To decrease your risk of coronary disease, follow these recommendations:
Balance calories with exercising to manage weight
Consume much more of certain foods and nutrients like fruits, vegetables, grain, fat-free and low-fat dairy, and seafood.
Consume fewer foods with sodium (salt), unhealthy fats, trans fats, cholesterol, added sugars, and refined grains.
If that you are at risky for heart problems or already have cardiovascular disease.
Find a Dietitian.
For helpful pointers on incorporating these pointers into your diet, here here are Heart-Healthy Cooking Tips.
Heart-Healthy Cooking Tips
To reduce your risk of heart problems or to deal with your existing disease, try the following tips in preparing meals: Limit Fat, Especially Saturated and Trans Fat.
Remove all visible fat from meat before cooking.
Bake, boil, roast, stew or stir-fry hard working liver, fish or poultry.
Drain body fat off of cooked, ground meat.
When you are making a stew, soup or gravy, refrigerate leftovers and skim off fat with a spoon before reheating and serving.
Eat fish regularly. Try techniques used in cooking like baking, boiling, grilling and poaching.
Include plant foods as protein sources, including soybeans, pinto beans, lentils and nuts.
Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella.Thicken sauces with evaporated fat-free milk as an alternative to whole milk.
Use liquid vegetables oils and soft margarine as opposed to stick margarine or shortening.
Limit usage of cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries.
These foods are generally high in trans fats. Many food manufacturers have removed trans fats from other foods.
Check ingredient lists on food packages and get away from products containing partially hydrogenated oils.
Use a bit of oils like canola, olive and soybean in recipes.
Make salad dressings with olive, walnut or pecan oil.
Eat Foods Containing Omega-3 Fatty Acids, Select oils which provide omega-3 fat, including canola, flax-seed or soybean oil.
Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too. When buying eggs, examine the package label. Remember all egg yolks contain cholesterol.
Reduce Salt (Sodium)
Prepare foods in your house so you can control how much salt inside your meals.
Use very little salt in cooking as it can be.
Add no additional salt to food at the table.
Select reduced-sodium or no-salt-added canned soups and vegetables.
Check the Nutrition Facts panel for sodium and select products with lower sodium content.
Season foods with herbs, spices, garlic, onions, peppers and acid juice to incorporate flavor.
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