Cooking a heart-healthy meal can be a challenge, but the reward is worth it. Eating healthy can help prevent chronic illnesses such as hypertension, high cholesterol and coronary artery disease. Turn old recipes into new ones by modifying cooking techniques and changing ingredients. Experiment a little to create meals that can help the people you are cooking for live a healthier life.
Step 1
Bake, broil or boil your food. Frying food can increase the amount of fat in food, which can increase cholesterol levels.
Step 2
Substitute salt with fresh herbs or dried herbs preparations that do not contain sodium. There are dozens of herbs that you can use to spice your food and reinvent your favorite recipes.
Step 3
Use protein products that are lean and lower in fat content. Try lean cuts of meat such as chicken breast without the skin, or use fish. Beans, chickpeas, and tofu are protein sources that are high in nutrition and can make delicious entrees as well as side dishes.
Step 4
Substitute low-fat or nonfat dairy products for full-fat dairy products. Yogurt, milk, creamers and cheeses are all available in low- and nonfat versions.
Step 5
Include plenty of vegetables and fruit on your menus. They are high in fiber, high in taste and usually lower in calories. Use fruit and vegetables that are in season, when they are cheaper and fresher.
Step 6
Experiment with reduced-fat ingredients like dressings and mayonnaise. You may find that one brand tastes better than another in a particular recipe, so it is important to try different options.
Step 7
Use vegetable or olive oil. If you have to pan fry, use cooking spray instead of oil.
Step 8
Replace some of the oil and fat in baking recipes with banana, apple or zucchini puree. It helps to boost the nutrition of your food, while it helps to decrease the fat.
Step 9
Use egg whites instead of whole eggs. Two egg whites can be substituted for a whole egg in most recipes.
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