Heart-healthy cooking

You can easily change most recipes to reduce calories, total fat, saturated fat, cholesterol and sodium. With just a few minor changes in ingredients and preparation, you can change most of your favorite foods into healthy ones.

• Choose low-fat (lean) cuts of meat. (For examples, see the meat and substitutes section of our low in saturated fat and cholesterol diet.)
• Remove all fat from meats and skin and fat from poultry before cooking.
• Use cooking methods that use little or no "fat." Boil, broil, bake, roast, poach, steam, saute, stir-fry with a small amount of recommended oil or use the microwave.
• Don't deep-fry foods. Instead, saute meats or vegetables in a small amount of oil, flavored vinegars, low-calorie cooking spray, water or broth.
• Pan broil foods on a non-stick surface (such as Teflon® or Silverstone®). Remove any fat as it accumulates.
• Coat cookware with a low-calorie vegetable oil cooking spray. Avoid using shortening or butter.
• Skim fat off soups and stews before serving.
  • Use an ice cube to congeal and remove fat, or a gravy strainer to separate fat from the juices.
  • Chill soups, stews and gravies after cooking so you can remove the hardened fat from the top.
• Choose skim or 1 percent milk and non-fat or low-fat yogurt and cheeses.
• Use herbs, spices or lemon juice to add flavor, instead of butter, bacon or salt.