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
harriethodgson@charter.net
Author Bio:
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.
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Great tips, Harriet! If everyone incorporated them into their lives, we’d have a lower rate of autoimmune diseases, etc. Thanks for sharing and Denise, thanks for the host!
Yes, all great tips:) I excited to have Harriet here!
Excellent tips! I follow most of them 🙂 Nice to see Harriet here with her lovely book. Thank you for sharing Denise.
I follow most of them, too Balroop. I can’t give up eggs or salt just yet:) Happy to host!
These are great tips, Harriet! When my husband was diagnosed with heart issues, I went to work and found many substitutes and alternatives I could use to keep him happy but also healthy! I put several of these recipes in the back of “Til Death Do Us Part.” Thank you so much for hosting today, Denise!
I always appreciate healthy tips Jan:) I’m always to host.
Suggestions for a healthier lifestyle is always good. Our government needs to wake up and get on board and start policing the food industry.
Nice tour Harriet.
I agree Shirley. If they don’t we have to.
That’s my biggest problem, especially now that I’m getting older, I eat too much and then pay for it all night! Great tips, thanks!
I hear you, Jacquie I’m a fan of eating:) At least I try to focus on healthy stuff.
Thank you, for the healthy tips, Harriet. We can never stress good eating habit enough. Thank you, D.L. for hosting.
Very true, Joy! I’m always happy to host.
What a great book idea, Denise. Grandmothers are so important.
It sure is, Robbie:) I can’t wait to read it.
Looks like a wonderful book and I loved the tips. I’ve never heard of replacing margarine with applesauce.
I have used the applesauce for oils and have been happy with the results. I have used frozen apple concentrate for sugar replacement, too. It’s fun to try new healthy ways to eat…if they work out. Some haven’t…lol.
All awesome tips. I follow 80% of them and agree with them whole-heartedly.
Best wishes to Harriet!
I do about the same, Mae, with only a couple hold outs I just cant give up:)
Lots of great tips! Thanks for sharing.
There were! Always happy to share:)
🙂
Great tips! Thanks for sharing.
Thank you for hosting, Denise. Harriet offered much good advice!
It sure was good advice, Gwen:)
Good to see you here, Harriet. I enjoyed your heart health recipe which is so important for us. Thank you, Denise for hosting.
Harriet, Great tips for maintaining a healthy and active life. I have shared your work with my caregiving staff and nurses before. You are an inspiration. Thank you DL for hosting.
Always happy to host and spread the word, Forrest! Thanks forvd4ropping by!