Heart Healthy Cooking

Eating a heart-healthy diet can reduce the chance of a heart attack and lower blood pressure. When combined with exercise, heart healthy cooking can also help a patient recover from a heart attack and reduce the risk of reccurrence. Add this to my Recipe Box.

Fats

Eating a heart healthy diet does not mean doing away with all fats. Some types of fats are beneficial for heart health. Completely avoid trans-fats. These are man-made fats and are found in many processed foods. Avoid excessive saturated fats, which are fats that come from animal sources (meat, eggs, dairy). If you choose to eat meat, select lean cuts of red meat, white meat or fish. Omega-3 fatty acids are good fats that can raise your good cholesterol (HDL) levels while reducing your bad cholesterol (LDL) levels. Omega-3s can be found in fatty fish like salmon, in nuts, flax, olive oil and avocados. Legumes and beans are good substitutes for meats as a source of protein in your cooking. These foods are low in fat and high in fiber.

Fruits and Vegetables

Cooking a heart healthy diet means including a lot of fruits and vegetables. The fiber in fruits and vegetables can lower cholesterol, and those foods provide compounds called phytochemicals that can prevent cardiovascular disease. Brightly colored fruits and vegetables are healthier than less colorful choices. For instance, broccoli and spinach are better choices than celery or iceberg lettuce and kiwis are better than apples.

Whole Grains

Whole grains are a part of a heart healthy diet, while refined grains (e.g., white bread) are a poor choice. Whole grains contain vitamins and minerals essential for good heart health that are stripped away in the refining process. Because whole grains are digested slowly, they have a stabilizing effect on blood sugar as well. Examples of whole grains include whole wheat, brown rice, and oats.

Sodium

If you are prone to heart disease or high blood pressure, reduce your sodium intake. High sodium levels can cause you to retain water and increase your blood pressure. Sodium is a preservative and is present in many canned foods. Including plenty of fresh foods in your cooking is the best way to cut sodium.