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Healthful eating plan means more than choosing the right foods to eat.
It's important to prepare foods in a healthy way. Some ways of cooking
are better than others when it comes to cutting cholesterol, fat and
calories. At the same time, you want to get as much nutritional value as
possible.
You don't have to just give up taste or the things you
love. Just learn some heart-healthful cooking techniques and you can have
it all (almost)! |
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| Stir-frying is healthful and
delicious! The high temperature and constant movement of the food
keep it from sticking and burning. For vegetables, poultry or
seafood, use a tiny bit of peanut oil. |
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What are good ways to cook?
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Roast -- with a rack so the meat or poultry doesn't
sit in its own fat drippings. Set at 350 degrees to avoid searing.
Baste with fat-free liquids like wine, tomato juice or lemon juice. |
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Bake -- in covered cookware with a little extra
liquid. |
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Braise or Stew -- with more liquid than baking, on
top of the stove or in the oven. Refrigerate the cooked dish and
remove the chilled fat before reheating. |
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Poach -- by immersing chicken or fish in simmering
liquid. |
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Grill or Broil -- on a rack so fat drips away from
the food. |
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Sauté -- in an open skillet over high heart. Use
nonstick vegetable spray, a small amount of broth or wine, or a tiny
bit of canola oil rubbed onto the pan with a paper towel. |
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Stir-fry -- in a Chinese wok with a tiny bit of
peanut oil. |
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Microwave -- needs no extra fat; in fact, you can
drain food of fat by placing it between two paper towels while it
cooks. |
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Steam -- in a basket over simmering water. |
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How can I cut fat without losing taste?
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After browning, put ground meat into a strainer
lined with paper towels. |
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To make gravy without fat, blend a tablespoon or
cornstarch with a cup of room-temperature broth by shaking them
together in a jar. Heat the rest of the broth and add the blended
liquid, simmering until thick. |
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Make scrambled eggs or omelettes using only one egg
yolk per portion, and add a few extra egg whites to the batch. Or
use an egg substitute product. |
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Remove oils by draining canned tuna, salmon or
sardines and rinsing them in water. |
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Don't overcook vegetables. Steam or bake them
instead of boiling so they keep more of their natural flavors. |
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Mix creamy salad dressing with plain low-fat yogurt. |
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Use finely chopped vegetables to stretch ground
poultry or meat. |
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se herbs and spices to add flavor to foods. |
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How can I learn more?
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Talk to your doctor, nurse or health care
professional. Or call your local American Heart Association at
1-800-242-8721. |
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If you need help with an eating plan,
ask your health care professional to recommend a registered
dietitian. |
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If you have heart disease, members of your family
also may be at higher risk. It's very important for them to make
changes now to lower their risk. |
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| Do you have questions or comments for your doctor?
Take a few minutes to write your own questions for the next time you
see your doctor.
For example:
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