How to cook healthy food for the heart & bull; hello healthy

Eat foods that are low in “bad” or unhealthy fats (trans fats, saturated fats, and cholesterol) and choose foods that are high in unsaturated fats to help lower your cholesterol levels.
Maintain a healthy body weight by eating portions and making healthy food choices.
Reduce your sodium intake, which can help control blood pressure.

The ingredients and methods you use for cooking can make a big difference. Some of the following practical tips you can follow to remember what heart-healthy food looks like and how to cook it.

Choose the right fat, and adjust!

This means that you should limit foods high in trans fats, saturated fats, and cholesterol, such as processed snacks and candy, baked goods, fried foods, high-fat dairy products, solid fats, and high-fat meats.

Instead, choose lean protein foods and low-fat dairy products. Limit the number of processed and baked goods. Choose fresh, more nutritious foods to include in snacks, such as fresh vegetables, whole grains, nuts, and fruit. When cooking, don't use butter or margarine, but try healthy vegetable oils in moderation.

Include Omega-3

Omega-3 fatty acids are a type of healthy fat that helps prevent clogged arteries. It's best to include fish (not fried) in your meal plan, at least 2 times a week, especially those high in omega-3 fatty acids. This "fat" is found in several fish including salmon, tuna, herring, trout, mackerel, and sardines.

Other foods that provide Omega-3 fatty acids are soy products, walnuts, flaxseeds, and canola oil. It would be great if you could include some of these sources in your diet. Try a mixture of walnuts with oatmeal in the morning or add tofu for your stir fry.

Choose healthy cooking methods

You can reduce the calories in your diet by baking, microwaving, roasting, or steaming. Avoid frying foods in a lot of oil, lard, or butter.

When cooking, you are allowed to use some fat. Make sure you use oils that are high in unsaturated fats, but not too much (remember that all fats are calorie dense, so they add up quickly).

Some other ideas are to eat olives, peanuts, corn, vegetables, safflower, sunflower seeds, or linseed oil. Nonstick pans and cooking spray also work great if you're trying to cut calories each time you cook.

Homemade fresh cuisine is the best choice!

Food served in restaurants tends to be high in calories, sodium, and “bad” fat, all of which you have to cut back if you want your heart to be healthy. Try to cook at home as much as possible with fresh and healthy ingredients. You will find that you have more control over what goes into your diet.

Promotes healthy taste without fat and salt

Look for recipes that use seasonings and flavorings that don't involve salt, butter, lard, or other unhealthy fats. Try these tricks for your recipes:

Squeeze fresh lemon or lime juice on steamed vegetables, grilled fish, rice, salad or pasta.
Try salt-free lemon pepper as a seasoning for chicken.
Try herbal products without salt and spices. Fresh herbs are also a great choice.
Use shallots and garlic to flavor meat and vegetables.
Try grilling chicken or meat in barbecue sauce or with homemade seasonings.

Cut the fat if possible

Cut any visible fat on meat and chicken, or other poultry. Bake the food on the grill rack to let the fat drip off. Make a soup for the next few days, so you can relax and then shed the built-up fat.