You don't have to abandon all your favorite recipes to eat
healthier. Several small changes to your current recipes can often
greatly lower the saturated fat and sodium in your diet.
These small changes can make a big difference
in the amount of fat and calories in your diet. But they won't make much difference in how your meals taste or how much you enjoy them. Here are some ideas for making heart-healthy
changes in your recipes.
To eat less fat, salt, and cholesterol, try these tips while
Heart-healthy cooking tips
Frying your food
Baking, broiling, steaming, poaching, or
grilling your food
Eating convenience foods (canned soups,
TV dinners, frozen pizza)
Eating fresh fish, meats, fruits, and
vegetables. Or look for low-salt convenience foods. Then make a balanced meal by
adding a fruit, a vegetable, and low-fat or fat-free milk.
Using butter or other fats high in
Using products low in saturated fat. Try olive oil, vegetable oil, canola oil, or chicken broth.
Using salt, soy sauce, or barbecue
Using herbs, spices, or lemon
Eating all of the meat product
Eating a 2 oz to 3 oz serving of meat.
(This is about the size of a deck of cards.) Trim fat from meat. Remove
skin from chicken.
Eating egg yolks
Eating egg whites or egg
More tips for reducing fat in recipes
Reduce the amount of fat in the recipe by half.
(This can often be done without having a major effect on the final
Use nonstick pans and nonstick cooking sprays to cut down
on the amount of fat used in cooking.
When you stir-fry, use a small
amount of oil. If foods start to stick, use water, wine, broth, or tomato juice
to add moisture. Don't add more oil or other fat.
making pies, omit the high-fat pastry crusts.
Experiment with herbs, spices, or
even lemon to add flavor to low-fat foods.
In this article
This information is produced and provided by the National
Institute (NCI). The information in this topic may have changed since it was written. For the most current information, contact the National
Institute via the Internet web site at http://
.gov or call 1-800-4-CANCER.
WebMD Medical Reference from Healthwise
March 12, 2014
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this