Heart disease is the leading cause of death in both men and women in the United States, according to the Centers for Disease Control and Prevention. Learning how to cook heart-healthy meals can lower both your blood pressure and blood cholesterol levels, reducing your risks. Plus, cooking at home gives you more control over what you eat.
Step 1
Use healthy oils such as olive oil, canola oil and soy oil. Oils contain higher amounts of monounsaturated and polyunsaturated fats. Using these types of fats in place of saturated fats, found in butter and meats, can help reduce your blood cholesterol levels. Oils, however, are still a concentrated source of calories, with 120 calories per 1 tbsp. Limit your daily intake.
Step 2
Choose leaner cuts of meat and poultry. Beef labeled as "select" or "choice" is lower in fat than "prime" meat. Pork and beef loin or round also make heart-healthier meat choices. Trim all visible fat before cooking. White meat poultry without the skin also makes a healthier choice.
Step 3
Eat more fish. Include two servings of fatty fish, such as salmon or tuna, twice a week for heart-health. Fatty fish are rich in omega-3 fatty acids which can help lower both cholesterol and blood pressure.
Step 4
Omit salt. High intakes of sodium raise your blood pressure. Instead of using salt to flavor food, use more herbs and spices, such as rosemary, thyme, marjoram, garlic, pepper and oregano. Vinegar and lemon can also add flavor to certain foods, such as meat and vegetables.
Step 5
Include foods high in fiber. Fiber in food, specifically soluble fiber, can help lower blood cholesterol levels. Food sources of soluble fiber include brussels sprouts, kidney beans, peas and oranges. In addition, adding more fiber to your diet can help control hunger.
Tips and Warnings
- Instead of frying foods, use heart healthy methods of food preparation such as broiling, grilling, roasting and steaming. You can also look for heart-healthy cookbooks and recipes to help get you started.
- Consult with your doctor before making any changes to your diet.
References
- American Heart Association: Healthier Preparation Methods for Cooking
- Centers for Disease Control and Prevention: Heart Disease Facts
- MayoClinic.com: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- University of Maryland Medical Center: Omega-3 Fatty Acids
