![]() ![]() Regular mayonnaise | Try mustard on sandwiches, or try yogurt or a combination of yogurt and less mayonnaise if used in dressing, sauces, and dips. These options have less sodium, less saturated fat and zero trans fat. Snack foods like crackers, chips, candy or baked goods | Try fruit with plain yogurt, fresh vegetables and hummus, a slice of whole wheat toast and natural peanut butter, or nuts. These oils have less of the bad fats and more heart-healthy fats. Plain yogurt has fewer calories and less saturated fat.īutter or margarine when cooking | Try oils like olive, safflower, and other plant-based oils or reduce how much butter you use. Sour cream on tacos or in dips | Try plain yogurt (regular or Greek). Lean ground beef is fewer calories, less saturated fat and less cholesterol. Regular ground beef | Try 90% lean ground beef or better yet, try lean ground turkey breast. Substitute healthier ingredients in your favorite recipes Choose cuts of meat that are lean and peel the skin off poultry before you eat it. Roast food on a rack to let the fat drip off. Try marinades for meat with healthy plant based oils, herbs and spices.Ĭut away visible fat from meat and poultry.Onion and garlic add lots of flavor without the bad stuff.Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.Here are a few ideas to add flavor to your food: Try using herbs and spices for flavor instead of salt, butter, lard, or other unhealthy fats. More flavor with less fat, sugar and salt It doesn’t have to be complicated, and it can save time and cost less, too. Use the Diabetes Food Hub to get some ideas for healthy foods you can cook at home. Restaurant foods are almost always larger portions with more fat, sugar, and salt added to them. Preparing foods at home gives you more control over what you are eating. It is okay to use some fat when cooking, but don’t overdo it. ![]() When you fry foods, it increases the unhealthy fat and overall calorie content. ![]() You can cut down on the calories and unhealthy fats in your meals by broiling, baking, roasting, steaming, or grilling foods. Try to include these in your eating plan on a regular basis, but do pay attention to your portions because a small amount goes a long way. Other foods that provide omega-3 fatty acids include soybean products, walnuts, flaxseed and canola oil. Include those omega-3sįoods high in omega-3 fats are especially beneficial for your heart health and include "fatty" fish like salmon, albacore tuna, herring, rainbow trout, mackerel and sardines. Butter is high in saturated fat, so try to cut back on the amount you use. When cooking, pay attention to the amount of oils and butter you add to lower the total calories to help with weight management. Nuts, avocados, and plant-based oils (like olive, peanut and safflower oils to name a few) provide you with healthy fats. Especially if you have high blood pressure, cutting down on foods that are high in sodium can make a difference.įoods like packaged (store bought) snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.įresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease.Getting to and maintaining a healthy weight it’s hard work, but well worth it.Making food choices that include healthy fats and cutting back on those with less healthy fats.You can protect your heart and blood vessels by: Even small changes to your cooking can help you reduce your risk for heart disease. ![]()
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