Heart disease is the number one killer of men and women in the United States. The American diet is filled with saturated fat and sodium and a lack of fruits and vegetables. The key to making meals that will nourish the heart is making healthier food choices and substitutions and limiting or cutting out foods that are harmful to your heart. When meal planning and cooking, choose an abundance of foods that are nutrient rich including vegetables, fruits, whole grain and high fiber foods, fish, lean protein and fat free and low fat dairy products to decrease your risk of heart disease.
Step 1
Pick heart healthy options when cooking with fats. Oil and fat add flavor and an optimal environment for cooking many foods. Monounsaturated fats and polyunsaturated fats are healthier for the heart and should replace saturated and trans fats when possible to help lower your cholesterol levels. Examples of foods rich in unsaturated fats are olive oil, peanut oil, canola oil and vegetable oils including safflower, corn and sunflower oils. Bake foods rather than frying them to reduce fat content. Remove the skin from chicken before serving to cut down on fat.
Step 2
Substitute and modify foods that are high in cholesterol and saturated fat. Eggs have approximately 200 mg of cholesterol and are used in many baking recipes. When baking, use a tablespoon of flour instead of an egg. Replace refined foods with whole grain foods, which are higher in fiber. For example, cook whole grain spaghetti. Use whole grain flour rather than refined brands. Replace ground beef with extra lean ground beef or turkey. Whole milk and sour cream can be substituted with low fat or fat free versions. Experiment with these cooking methods until you create the taste that is right for you.
Step 3
Reduce the amount of sodium in your meals. High-sodium diets are linked to an increase in blood pressure and a higher risk for heart disease and stroke. Buy fresh fruits and vegetable rather than canned or frozen. The American Heart Association recommends lowering the amount of sodium you consume daily to no more than 1,550 mg to lower your risk for high blood pressure. Read the food label paying special attention to sodium and keep this in mind when purchasing ingredients for your recipes. Use herbs and spices as a substitute for salt when flavoring meals.
