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Heart
Healthy Diets
Heart
healthy diets are low in saturated fat, low in cholesterol,
low to moderate in fat, and high in fiber. A vegetarian
diet can easily meet these guidelines. Vegetarians do not
eat meat, fish, or poultry.
Heart-Healthy
Cooking
*
Here are guidlelines for heart-healthy cooking:
-
Sauté
in water instead of oil or use small amounts of olive
or canola oil.
-
Use
low-fat cooking methods like:
- broiling
- steaming
- roasting
- baking
- poaching
- boiling
- stir-frying
with little or no oil.
-
When
baking, cut the oil, butter, or margarine in half and
replace it with water, juice, applesauce, or puréed
prunes.
-
Replace
whole eggs with bananas, tofu, applesauce, or egg replacers
(such as Ener-G Egg Replacer).
Heart-Healthy
Shopping
*
Here are guidelines for heart-healthy shopping:
-
Buy
more fruits, vegetables, whole grains, legumes, and,
if desired, fat-free milk products.
-
Buy
snacks like popcorn (air pop and serve plain or
with a drizzle of olive oil or melted margarine),
fresh fruits and vegetables, rice cakes, and pretzels
instead of chips, crackers, and cookies that are
high in hydrogenated fats.
-
Buy
whole grain breads and cereals that are high fiber.
Limit low fiber refined breads and cereals and high
fat products like most croissants, muffins, and granola
cereal.
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