HEART DISEASE AND STROKE PREVENTION: HEART-HEALTHY COOKING

Cooking low saturated fat, low cholesterol dishes may not take a long time, but best intentions can be lost with the addition of butter or other added fats at the table. It is important to learn how both certain ingredients and preparation methods can add unwanted saturated fat and cholesterol to your dishes. The following list provides examples of lower fat cooking methods and tips on how to serve dishes low in saturated fat and cholesterol.

Low Fat Cooking Methods

These cooking methods tend to produce lower saturated fat levels:

· Bake

· Broil

· Microwave

· Poach

· Roast* -- for vegetables, skinless chicken and lean meats

· Steam

· Lightly stir-fry or saute in cooking spray, small mounts of vegetable oil, or reduced sodium broth

· Grill seafood, chicken or vegetables

*When roasting place meats on a rack so fat can drip away.

How to Save Saturated Fat and Cholesterol

Look at the following examples for how to save saturated fat and cholesterol when preparing and serving foods. You might be surprised at how easy it is!

· Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! However, ? cup salsa has 0 grams of saturated fat and no cholesterol!

· Two tablespoons of regular creamy Italian salad dressing will add an extra 3 grams of saturated fat and 18 grams of fat. Reduced fat Italian dressing adds no saturated fat and only and 2 grams of fat!

Low Fat Flavorings

Add during preparation or at the table

· Herbs — oregano, basil, cilantro, thyme, parsley, sage, rosemary

· Spices — cinnamon, nutmeg, pepper, paprika

· Reduced fat or nonfat salad dressing

· Mustard

· Catsup

· Reduced fat or nonfat mayonnaise

· Reduced fat or nonfat sour cream

· Reduced fat or nonfat yogurt

· Reduced sodium soy sauce

· Salsa

· Lemon or lime juice

· Vinegar

· Horseradish

· Fresh garlic

· Fresh ginger

· Sprinkled buttered flavor (not made with real butter)

· Red pepper flakes

· Sprinkle of Parmesan cheese (stronger flavor than most cheese)

· Sodium-free salt substitute

· Jelly or fruit preserves on toast or bagels