Eating a heart-healthy diet low in saturated fats, sodium, low-density lipoproteins, or LDL cholesterol, and rich in lean proteins, whole grains, fruits and vegetables can help lower blood pressure and overall cholesterol levels to prevent heart disease and hypertension. Making small substitutions in the ingredients you cook with and the cooking methods you use can transform your favorite recipes into heart-healthy and nutritious meals.
Step 1
Omit egg yolks or use egg substitutes for your breakfast omelet, french toast, or pancakes to reduce saturated fat and cholesterol. Add heart-healthy fiber to your breakfast by eating whole fruit with the peel, if edible, in place of juice, suggests the American Heart Association.
Step 2
Skip the butter and use olive oil for grilling and sauteing vegetables and meats. The monounsaturated fats in olive oil can help lower your overall cholesterol levels when used in moderation, according to MayoClinic.com.
Step 3
Remove all visible fat and skin from meats before you cook them. Broil or grill meats on a rack to allow excess fats to drain off. Baste meats with wine- or fruit-based marinades.
Step 4
Cook stews, soups and stocks at least a day before you plan to use them. Refrigerate overnight and spoon off the hardened fat before reheating.
Step 5
Substitute blended soft silken tofu for heavy cream in soups and curries. Tofu adds a creaminess to your dish without the saturated fat.
Step 6
Add a teaspoon of ground flaxseed, rich in fiber and omega-3 fatty acids, to baked goods, salads and breakfast cereals, suggests MayoClinic.com. Flaxseed will add a nutty flavor to your cooking.
Step 7
Substitute white rice and pasta with brown rice and whole grain pasta. If you're not used to the texture and flavor, cook with half white and half brown or whole grain, and gradually make the switch.
Step 8
Season your foods with herbs and spices instead of salt, which can increase your risk of hypertension and heart disease, recommends the University of Maryland Medical Center. Fill ice cube trays with fresh chopped herbs, cover with water and freeze. Toss a cube into your saute pan or soup pot for sodium-free flavor.
Tips and Warnings
- At the grocery store, purchase low-fat dairy products and low-sodium or sodium-free condiments and canned goods. Get 30 to 90 minutes of daily exercise for optimal heart health.
- Talk with your doctor before starting any new diet program.
