Healthy
eating doesn’t have to be difficult or require you to take favorite meals off
your family’s menu. In fact, making smart choices when cooking at home can give
you more control over the types of tasty, heart-healthy dishes you put on the
table.
High cholesterol is one of the major controllable risk
factors for heart disease and stroke, with about 38% of American adults
diagnosed with high cholesterol, according to the American Heart Association. These
cooking tips can help you prepare heart-healthy meals that could help improve cholesterol
levels by reducing excess saturated fat and trans fat.
Cook fresh vegetables the heart-healthy way
Roasting, steaming, grilling or baking can help bring out
the natural flavors of vegetables. Adding herbs and spices can also help make
veggies tastier, including combinations like basil with tomatoes, oregano with
zucchini, dill with green beans or rosemary with peas and cauliflower.
Reduce saturated fat in meat and poultry
The amount of saturated fat in meats can vary widely,
depending on the cut and how it’s prepared. Opt for poultry and fish over red
meat and look for lean cuts of meat with minimal visible fat, which should be
trimmed away before cooking. Also limit processed meats such as sausage,
bologna, salami and hot dogs, which are often high in calories, saturated fat
and sodium.
READ MORE: 12 Heart Healthy Habits to Share with Your Kids
Use liquid vegetable oils in place of solid fats
Some fats are better for you than others. Liquid vegetable
oils such as canola, safflower, sunflower, soybean and olive oil can often be
used instead of solid fats, such as butter, lard or shortening. If you must use
margarine, try the soft or liquid kind.
Find more heart-healthy recipes and tips for lowering
cholesterol at heart.org/cholesterol.
Grilled Tequila-Lime Chicken with Grilled Asparagus
Recipe courtesy of the American Heart Association
Servings: 4
- 1/4 cup tequila
or white vinegar
- 2 medium
garlic cloves, minced
- 1 tablespoon
chipotle pepper canned in adobo sauce, minced, plus 2 tablespoons adobo sauce
- 1 1/2 pounds
boneless, skinless chicken breasts, fat discarded
- 3 bunches
asparagus spears, trimmed
- 1/2 teaspoon black
pepper, divided
- 2 tablespoons
canola oil or corn oil
In small bowl, stir tequila, lime zest, lime juice, garlic,
chipotle pepper and adobo sauce. Pour into large resealable plastic bag. Add chicken
and seal bag tightly; turn bag to coat. Refrigerate 2-12 hours.
Preheat grill to medium-high heat. Lightly spray grates with
nonstick cooking spray.
In large dish, sprinkle asparagus with salt and 1/4 teaspoon
pepper. Drizzle with oil. Turn asparagus over to coat.
Remove chicken from marinade. Discard marinade and wipe most
of it off chicken. Sprinkle chicken with remaining pepper.
Grill 8-12 minutes, or until chicken is no longer pink in center.
Transfer to plate and cover with aluminum foil.
Place asparagus on grill, facing opposite direction of grates.
Grill 7 minutes, or until tender crisp.
Serve asparagus with chicken.
Frozen Yogurt Bark
Recipe courtesy of the American Heart Association
Servings: 8
- 1 1/2 cups 2% low-fat
plain Greek yogurt
- 2 tablespoons
chopped, unsalted almonds
- 1/4 cup
blackberries or raspberries
In medium bowl, mix yogurt and honey.
Line 9-by-13-inch baking dish with parchment paper. Use spatula
or knife to spread yogurt over entire bottom of dish.
Pour chopped nuts over yogurt. Use fingers to slightly press
into yogurt. Top yogurt with mango, blackberries and blueberries and slightly
press into yogurt.
Cover with plastic wrap or foil and place in freezer
overnight.
To serve: Lift parchment paper from baking dish onto cutting
board. Use hands to break bark into pieces.
(Family Features)
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