10 Tips for Fixing Heart Healthy Recipes
By Harriet Hodgson
- Replace eggs with a cholesterol-free egg substitute or whites. According to the American Heart Association, two egg whites may be substituted for a whole egg.
- Use fat-free (skim) milk. This one change saves you calories and lowers your cholesterol.
- Choose non-fat cheese. For better melting, Dr. Richard Collins, author of The Cooking Cardiologist, recommends soaking the cheese in milk for a few minutes before adding it to recipes.
- Add fiber—fresh fruit, dried fruit, vegetables, and grains—whenever possible.
- Cook with plant oils, such as olive, corn, and canola. If you’re sautéing food, add a dab of butter to the oil for flavor.
- Swap unsweetened applesauce for shortening in baking recipes. Cooking is chemistry and, for best results, you may have to add a teaspoon of oil.
- Hold the salt. Excess salt raises your blood pressure. Instead of salt, Mayo Clinic recommends citrus zest, fresh and dried herbs.
- Cut back on sugar. Recipes made with half the sugar may taste just as sweet.
- Go lean on protein. Buy lean cuts of beef, skinless chicken, chops, and fish. Some recipes, such as spaghetti sauce, may not need any protein.
- Eat normal (not supersize) servings. According to the University of Missouri Extension Service, large servings add up to 200-500 calories a day, which can add 20-50 extra pounds a year.
Copyright © 2017 by Harriet Hodgson
Harriet Hodgson has been a freelance writer for 38 years, is the author of thousands of print/online articles, and 37 books. Hodgson is a member of the Association of Health Care Journalists and the Alliance of Independent Authors. She has appeared on more than 185 radio talk shows, including CBS Radio, and dozens of television stations, including CNN. A popular speaker, she has given presentations at public health, Alzheimer’s, bereavement, and caregiving conferences. She lives in Rochester, Minnesota with her husband, John. Please visit www.harriethodgson.com for more information about this busy wife, mother, grandmother, caregiver, speaker, and author.