Bake Your Catch
How you cook your fish
makes a big difference to your heart. Bake it or grill it instead of frying to
cut down on artery-clogging saturated fat. Bake delicate cod, spiced tilapia,
or lemony grouper. Throw a firm fish on the grill: snapper, sea bass, or halibut.
Compared with fried fish, you'll save about 70 calories and half the saturated
fat per serving.
Go Greek (Yogurt), Instead of Mayo
Replace
all or some fatty mayo with nonfat Greek yogurt in your tuna or chicken salad,
says dietitian and chef Katie Cavuto Boyle. Or spread one tablespoon of this
thick, tangy yogurt on a lean turkey sandwich piled high with veggies. You'll
swap out fat calories -- and take in a little extra protein and calcium.
Bake With Flaxseeds
Whip
up muffins, quick breads, pancakes, cookies, and even chocolate cake with
flaxseeds instead of eggs. To substitute for one large egg, stir 3 tablespoons
of ground flaxseeds plus 1/8 teaspoon of baking powder in 3 tablespoons of
water. You'll add fiber and avoid the cholesterol found in egg yolk. Both
changes can help in keeping your cholesterol levels under control
Slim the Cheese in a Casserole
Lasagna
and other cheesy bakes often call for ricotta -- and your nana's recipe
probably calls for the full-fat kind! Switch to low fat and you'll cut out 9
grams of saturated fat per serving. That's a big help when you're trying to
stay under 16-grams per day for heart health. Ricotta or cottage cheese is OK,
as long as it's reduced fat. Low-fat ground turkey breast is a heart-wise
switch for fatty ground beef.
Pick Healthier Fruit
Fruit
has it all -- lots of fiber, not many calories, and it's good for your weight
and blood pressure. Go natural, though -- skip fruit that's canned in syrup.
Even a cup of peaches in "light" syrup has 33 grams of sugar. That's
like having a bowl full of fresh, juicy peach slices with a mini candy bar on
the side.
Cream Cheese? Whip It Good!
Cream
cheese can still grace your morning whole-wheat bagel. Reach for the whipped
type in the dairy case. You can save about half the calories and saturated fat.
Compare: One popular brand has 100 calories in two tablespoons. The saturated
fat hits 6 grams -- that's a third of your daily limit before lunchtime! The whipped
version has half the saturated fat and 60 calories.
Don't Squeeze That Orange!
Orange
juice and breakfast just seem to go together. But if you want a citrus kick,
you're better off getting it from an actual orange. A cup of orange juice fills
your glass with about 21 grams of sugar and almost no fiber. A large orange has
a little less sugar -- about 17 grams -- but more than six times the
heart-healthy fiber.
Gobble Turkey Sausage
Shop
smart at the grocery store. Low-fat turkey sausage instead of pork or beef
sausage will do your heart good. Simmer it with fiber-rich beans and veggies.
At breakfast, three links of lean turkey sausage adds up to just 1.5 grams of
saturated fat. A similar pork sausage has three times as much unhealthy
saturated fat.
Chill Out With Fruit
Does
ice cream top your list of comfort foods? Cool off instead with ½ cup of juicy,
frozen blueberries topped with a creamy dollop of nonfat yogurt. This sweet
dessert has almost no saturated fat, compared with 14 grams in some premium ice
creams studded with rich extras. You slash the calories and sugar, too -- a
bonus if you're watching your weight.
Make Your Own Oatmeal
Oatmeal
is a classic choice to help lower cholesterol, thanks to its soluble fiber. But
a packet of instant raisin and spice oatmeal can be loaded with 15 grams (three
teaspoons!) of sugar. Make oatmeal with real oats instead. Add a sprinkle of
raisins and a dash of cinnamon for only about 9 grams of sugar. It takes longer
but it can make a big difference for your weight and your heart.
Reviewed by Kathleen Zelman, MPH, RD, LD on Wednesday, October 05, 2016
Food Swaps for Meals and
Snacks for Heart Health in Pictures
This tool does not provide medical advice
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