Cooking the right foods to keep your heart healthy and strong is a good strategy. If your heart is not healthy, your quality and longevity of life can suffer. The Centers for Disease Control and Prevention says that heart disease and stroke are the first and third most common causes of death in the United States. Always follow your doctor's advice with regards to medication. To keep your heart healthy and avoid potential health problems, learn cooking tips and techniques that enable you and your family to enjoy healthy, tasty foods that are good for you.
Step 1
Saute vegetables, tofu and meats in water instead of oil. Two tablespoons of canola oil has 248 calories, all from fat, according to the USDA National Nutrient Database. Diets high in fats can cause clogged arteries, which can lead to stroke or heart attack. Heat the water just as you would oil, and place the food into the skillet. Turn the food quickly until sauteed and continue with the recipe directions.
Step 2
Cook with whole-grains instead of bleached, refined grains. A 2008 study published in the journal "Nutrition, Metabolism and Cardiovascular Diseases" studied seven cohort studies on whole grains. Philip B. Mellen and colleagues found that there is evidence that adequate consumption of whole grains can help reduce cardiovascular disease. Use whole-wheat or spinach pasta and cook brown rice instead of white. Cook whole plain oats for breakfast, and use fresh fruit as a sweetener instead of sugar.
Step 3
Substitute recipe ingredients to make your family's favorite dishes healthier. MayoClinic.com recommends cooking techniques such as trimming excess fat off meats and using lean ground beef for hamburgers and spaghetti sauces. Use fat-free sour cream or salsa on baked potatoes instead of regular sour cream to avoid saturated fat. Add heart-healthy vegetables to soups instead of stew meat. Serve whole-wheat bagels with fat-free cream cheese in place of pancakes and syrup.
Step 4
Bake, grill, steam or roast your meats and vegetables instead of frying. One-half of a batter-fried chicken breast has 364 calories, whereas the same size piece of roasted chicken has 142 calories. In addition to reducing the fat used, you also save calories. Eat a low-calorie diet to help you reduce excess weight. Avoid adding oil to vegetables by cutting root vegetables into bite-sized pieces and roasting in a 400 degree oven for 30 to 45 minutes.
Step 5
Season your food with herbs and spices instead of salt. Understand that too much sodium can cause an increase in your blood volume, which forces your heart to work too hard, according to the MayoClinic.com. Use herbs such as rosemary, oregano and basil in sauces. Sprinkle sodium-free blends on roasted foods and make your own barbecue and soy sauces. Make your own soup to avoid high-sodium canned broths and beans.
Tips and Warnings
- Do not put salt shakers on the table when eating. Use olive oil instead of tropical oils when oil is necessary in a recipe. Plan your meals on a weekly basis to avoid eating in restaurants.
- Ask your doctor about any concerns you have.
References
- Centers for Disease Control and Prevention: About High Blood Pressure
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- "Nutrition, Metabolism & Cardiovascular Diseases"; Whole Grain Intake and Cardiovascular Disease: A Meta-Analysis; Philip B. Mellen, et al.; May 2008
- MayoClinic.com: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
- Weight-Control Information Network: Do You Know the Health Risks of Being Overweight?
