25 Heart-Healthy Cooking Tips
Reviewed by Sharon Denny, MS, RDN
Published February 01, 2016
To lower your risk of heart disease or to manage your existing disease, try these tips in preparing meals.
Limit Saturated and Trans Fat
- Select lean cuts of beef and pork, especially cuts with "loin" or "round" in their name.
- Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
- Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.
- Drain the fat off of cooked, ground meat.
- When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
- Eat fish regularly. Try different ways of cooking such as baking, broiling, grilling and poaching to add variety.
- Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.
- Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
- Thicken sauces with evaporated fat-free milk instead of whole milk.
- Move toward using lower-fat milk and yogurt. Start with 2-percent products, then move to 1-percent and finally to fat-free to adjust to the new taste.
- Use liquid vegetable oils and soft margarine instead of stick margarine or shortening.
- Limit trans fats often found in foods such as cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. Many food manufacturers have removed trans fats from their foods. Check the Nutrition Facts panel on food labels to see if trans fats are listed.
- Use a small amount of oils such as canola, olive and soybean in recipes and for sautéing.
- Make salad dressings with olive, walnut or pecan oil.
Eat Foods Containing Omega-3 Fatty Acids
- Select oils that provide omega-3 fatty acids, such as canola, flaxseed or soybean oil.
- Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too.
- Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.
- Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.
Reduce Salt (Sodium)
- Prepare foods at home so you can control the amount of salt in your meals.
- Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
- Add no additional salt to food at the table.
- Select reduced-sodium or no-salt-added canned soups and vegetables.
- Check the Nutrition Facts panel for sodium and choose products with lower sodium content.
- Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.
Source: Academy of Nutrition and Dietetics- www.eatright.org
E-mail Heather Venoy at firstname.lastname@example.org with any questions. Thanks and have a healthy day!!
Chicken Pot Pie Bundles Recipes
By Janice Bissex, MS, RDN
1½ tablespoons canola oil, divided
1 large carrot, peeled and cut into ¼-inch dice (about 1 cup)
½ small onion, cut into ¼-inch dice (about ½ cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
2 teaspoons chopped fresh tarragon or ½ teaspoon dried tarragon
½ teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
¾ cup frozen petite peas, thawed
¾ cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (not the smaller wonton wrappers)
- Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently until softened (about 5 minutes). Add the garlic and cook 1 minute more.
- Stir in the chicken, tarragon, salt and pepper. Cook until the chicken is no longer pink, about 5 minutes.
- Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
- To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
- Place a generous ¼ cup of the chicken mixture into each wrap, and sprinkle Parmesan cheese on top. Fold the corners up and over the top of the filling, and press to seal the edges (it doesn't have to be perfect!). Brush the remaining oil on top of each bundle.
- Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.
Serving size: 2 bundles
Calories: 360: Total Fat: 7g; Saturated Fat: 1g; Sodium: 680mg; Total Carbohydrate: 48g; Dietary Fiber: 3g; Protein: 24g; Vitamin A: 70%; Iron: 15%.