Here are a few meal-preparing tips to lower your risk of heart disease or manage your existing condition:
Limit Saturated and Trans Fat
- Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name
- Cut back on processed meats, such as hot dogs, salami and bacon
- Bake, broil, roast, stew, or stir-fry lean meats
- Include plant foods as sources of protein, including soybeans, pinto beans, lentils, and nuts
Eat Foods Containing Omega-3 Fatty Acids
- Select oils that contain omega-3 fatty acids, such as canola or flaxseed oil
- Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel, and sardines
Reduce Salt (Sodium)
- Prepare foods at home so you can control the amount of salt in your meals
- Cut the salt in half from recipes when cooking
- Add no additional salt to food at the table
- Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor
Source: Academy of Nutrition and Dietetics