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Heart-Healthy Cooking Tips
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The American Heart Association provides the following recommendations to help lower consumption of saturated fats:

· Use liquid vegetable oils whenever possible

· Choose oils/fats low in saturated and trans fat and cholesterol – canola, corn, olive, safflower, sesame, soybean, sunflower

· Use oils sparingly since 1 Tablespoon = 120 calories

· Avoid coconut oil, palm oil, palm kernel oil. Although these vegetable oils contain no cholesterol, they are high in saturated fat.


The American Heart Association also recommends the following heart-healthy cooking tips:

· Choose "choice” or "select” grades of beef instead of "prime”

· Always trim fat prior to cooking

· Choose "loin” or "round” cuts of red meat or pork since they are lower in fat

· Choose light meat from poultry to limit fat. Dark meat is typically the legs and thighs

· Remove skin from poultry

· Use egg beaters or egg whites in place of egg yolks; 2 egg whites = 1 yolk

· Minimize salt consumption by limiting processed food and salt added during preparation

· Choose low-fat, light, or fat-free dressings and marinades

· Choose low-fat or fat-free dairy to use in recipes


The American Heart Association offers the following tips for reducing sodium:

· Read Nutrition Facts Labels and choose foods lower in sodium

· Choose fresh foods including fruits and vegetables when possible

· Limit the amount of processed foods you eat, and be sure to always choose the low sodium versions

· Avoid adding salt during cooking and eating

· Use herbs and spices to flavor foods instead of salt. Be aware that some spices contain salt.

· Add lemon juice to fish and vegetables

· When dining out, ask for your food to be prepared without salt

· Choose foods higher in potassium as they help counter the effects of sodium

· Minimize salt consumption by limiting processed food and salt added during preparation

· Choose low-fat, light, or fat-free dressings and marinades


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