Heart Healthy Tips from Hiller's

After the decadence of the holidays, it’s traditional to resolve to do better, do more, do differently in the new year. Here are a few ideas for heart healthy eating resolutions.

Serve more vegetables, fruits, whole grains and legumes. High in fiber, low in fat!

Avoid saturated and trans-fatty fats (limit intake of butter, salad dressing and desserts).

Use fats high in monounsaturated fat – olive and peanut oil, for example – or polyunsaturated fats like soybean, corn or sunflower oil.

Strive for a balance of animal, fish and vegetable sources of protein.

Watch consumption of dietary cholesterol. Opt for complex carbohydrates like whole wheat pasta, sweet potatoes and whole-grain breads.

Eat five to six mini-meals instead of three large ones. This controls blood sugars, burns fat more efficiently and helps regulate cholesterol.

Heart-Healthy Cooking Methods

• Bake
• Broil
• Microwave
• Poach
• Steam

Ways to add flavor without fat:

• herbs & spices
• reduced fat or nonfat salad dressing
• mustard & ketchup
• reduced fat or nonfat mayonnaise
• sour cream or yogurt
• salsa
• low-sodium soy sauce
• lemon or lime juice
• vinegar
• horseradish
• fresh garlic
• fresh ginger
• red pepper flakes
• parmesan cheese
• jelly or preserves on toast or bagels.