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 guidelines 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 Eating Out

* Here are guidelines for heart-healthy eating out:

• Choose foods like pizza without cheese, stir-fried dinners (request that they be made with little oil), steamed vegetables, pasta and tomato sauce, plain baked potatoes, vegetable-based soups, low-fat cottage cheese, and fruit or sorbet for dessert. At salad bars, choose lots of fresh vegetables and fruits; avoid mayonnaise-based salads such as most potato salads and coleslaw, salad dressings unless low-fat, cheese, and regular creamed cottage cheese.
• Ask that dressings and sauces be served on the side so you can control the amount you eat.
• Talk to the chef and explain that you want foods prepared with little fat.

Read More on http://www.vrg.org/ Here!

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