Some tips to lower your risk of heart disease can include: limiting saturated and trans fat, eating foods containing omega-3 fatty acids, and reducing sodium. Here are some ways that these tips can be used.
Limit Saturated and Trans Fat
- Eat plant foods as sources of protein, such as soybeans, lentils, and nuts.
- When choosing meats, select leaner cuts of beef and pork, fish, or poultry.
- Replace higher-fat dairy products with lower-fat options.
- Use small amounts of oils to cook with, such as olive or canola oil.
- Limit foods such as cakes, cookies, pastries, doughnuts, and french fries. These types of food often contain trans fats.
Eat Foods Containing Omega-3 Fatty Acids
- Add walnuts into your diet, such as in a salad.
- Eat two 4-ounce portions of fatty fish per week, such as salmon and albacore tuna.
- Choose eggs that are high in omega-3 fatty acids. You can check the package label to find this information.
Reduce Sodium
- Prepare foods at home instead of going out for meals, so that you can control the amount of salt used in each meal.
- Cut at least half the salt in most recipes.
- Select canned goods that have reduced-sodium.
- Season foods with herbs and spices instead of salt to add flavor.
For more heart-healthy tips, go to: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/heart-healthy-cooking-tips
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