According to the University of Maryland Medical Center, a heart-healthy diet consists of foods that help maintain healthy levels of cholesterol and lipids. By lowering overall cholesterol and LDL levels, raising good HDL levels and keeping blood pressure and weight at appropriate levels, a diet can help promote heart health. Talking to your health-care provider about foods you should avoid and foods you should incorporate into your diet can be helpful, and a nutritionist can help you plan heart-healthy meals if you need more information about what to cook.
Step 1
Cook with olive oil. According to the Mayo Clinic, olive oil is the main source of fat in the Mediterranean diet. This diet does not focus on the amount of fat consumption, but the types of fat. Olive oil helps lower "bad" cholesterol levels, also known as low-density lipoproteins, or LDL levels. LDL is bad for the heart, and lowering these levels can reduce the risk of heart disease.
Step 2
Use different cooking methods when making meals. The National Heart, Lung and Blood Institute recommends using baking, broiling, microwaving, poaching, roasting, grilling and steaming methods rather than frying to help lower levels of saturated fat. Stir-frying and sauteing are fine if you use small amounts of vegetable oil.
Step 3
Substitute healthier ingredients for traditional ingredients. These can help cut calories and fat, promoting heart health. Choose whole grains instead of refined flours and grains. The American Heart Association says that whole-wheat flour can be used instead of all-purpose flour for up to half of what the recipe calls for. Oatmeal and whole cornflour can also be used for heart-healthy cooking. Fat-free and low-fat milk are good alternatives to full-fat milk.
Step 4
Add fresh seasonings instead of packaged mixes. Seasoning mixes can be high in sodium and can increase the risk of developing high blood pressure, which can lead to heart disease. Fresh herbs and spices, reduced fat and reduced sodium sauces and dressings, and fresh garlic and ginger are all heart-healthy choices for adding flavoring to dishes.
Tips and Warnings
- In addition to using healthier cooking methods, add fresh fruits and vegetables to your diet. The University of Maryland Medical Center suggests consuming deeply colored fruits and vegetables, such as spinach, carrots, peaches and berries because they are high in micronutrients. Limit your alcohol consumption to no more than two drinks a day if you are a man, and one drink per day if you are a woman.
