Heart Healthy Tips from Hiller's
After the decadence of the holidays, its 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.
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