Eating healthy doesn’t have to be difficult or require you to cut favorite foods from your family’s menu. In fact, making smart choices when cooking at home can give you more control over the kinds of delicious, heart-healthy dishes you put on the table.
High cholesterol is one of the main 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 can help improve cholesterol levels by reducing excess saturated fat and trans fat.
Cook fresh vegetables in a heart-healthy way
Roasting, steaming, grilling or roasting can help bring out the natural flavors of vegetables. Adding herbs and spices can also help make vegetables more flavorful, including combinations like basil with tomato, oregano with zucchini, fennel with green beans, or rosemary with peas and cauliflower.
Reduce saturated fat in meat and poultry
The amount of saturated fat in meat can vary greatly, depending on the cut and how it is prepared. Choose poultry and fish over red meat and look for lean cuts of meat with minimal visible fat, which should be trimmed before cooking. Also limit processed meats such as sausage, bologna, sausage and hot dogs, which are often high in calories, saturated fat and sodium.
Use liquid vegetable oils instead of solid fats
Some fats are better for you than others. Liquid vegetable oils such as canola, sunflower, soybean and olive oil can often be used in place of solid fats such as butter, lard or lard. If you must use margarine, try the soft or liquid kind.
Grilled Tequila-Lime Chicken with Grilled Asparagus
The recipe is provided by the American Heart Association
1/4 cup tequila or white vinegar
2 medium cloves of garlic, minced
1 tablespoon canned chipotle pepper in adobo sauce, chopped, plus 2 tablespoons adobo sauce
1 1/2 pounds boneless, skinless chicken breast, fat discarded
3 bunches asparagus spears, trimmed
1/2 teaspoon black pepper, divided
2 tablespoons canola oil or corn oil
In a small bowl, whisk together the tequila, lime zest, lime juice, garlic, chipotle pepper, and adobo sauce. Pour into large resealable plastic bag. Add the chicken and seal the bag tightly; return the bag to the coat. Leave in the refrigerator for 2-12 hours.
Heat grill to medium-high heat. Lightly spray grill grates with non-stick cooking spray.
On a large plate, sprinkle the asparagus with salt and 1/4 teaspoon pepper. Spray with oil. Turn the asparagus over to coat.
Remove the chicken from the marinade. Discard the marinade and scrape most of the chicken off. Sprinkle the chicken with the remaining pepper.
Grill 8-12 minutes, or until chicken is no longer pink in center. Transfer to a plate and cover with aluminum foil.
Place the asparagus on the grill, facing away from the grates. Grill 7 minutes, or until crisp.
Serve the asparagus with the chicken.
Frozen yogurt rind
The recipe is provided by the American Heart Association
1 1/2 cups plain 2% low-fat Greek yogurt
2 tablespoons of ground almonds, unsalted
1/4 cup blackberries or raspberries
In a medium bowl, whisk together the yogurt and honey.
Line a 9-by-13-inch baking dish with parchment paper. Use a spatula or knife to spread the yogurt all over the bottom of the plate.
Pour the chopped walnuts over the yogurt. Use your fingers to press a little into the yogurt. Pour the mango, blackberries and blueberries on top of the yogurt and press a little into the yogurt.
Cover with plastic wrap or paper and refrigerate overnight.
To serve: Lift parchment paper from baking dish to cutting board. Use your hands to break the bark into pieces.
Source: American Heart Association
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