181013 Helping your heart with small changes in your eating habits

Helping your heart with small changes in your eating habits

You can lower the fat, saturated fats, cholesterol, and calories in your diet with a few minor adjustments to your meal preparations.

Some of these suggestions may take a while to get used to but once there, your heart will love you longer for taking care of it. Of course, it still needs exercise because no amount of exercise will overcome a poor diet.

Try a few of these substitutions and see what happens with your tests the next time you see your doctor.

• Instead of using barbecue sauce, salt, or soy sauce try herbs, lemon, or other spices on your food or when you prepare it.
• Mix 1 cup of fat free or low fat milk plus one tablespoon of liquid vegetable oil to replace 1 cup of whole milk.
• When making hamburgers or anything with hamburger in it use ground turkey or lean beef. If you insist on using hamburger start adding more ground turkey or lean beef to the mix rather than all hamburger.
• Substitute 1 cup of evaporated skim milk or ½ cup of low fat yogurt and ½ plain low fat unsalted cup of cottage cheese for 1 cup of heavy cream.
• Use fat free sour cream in place of sour cream.
• Blend 4 tablespoons of soft margarine with 1 cup dry unsalted cottage cheese and little fat free milk if the consistency isn’t what you consider your cream cheese should be like.
• Mix 1 tablespoon of soft margarine and ¾ tablespoon of vegetable oil as a substitute for 1 tablespoon of butter.
• For one egg, use two egg whites or a commercial brand of cholesterol free egg substitute.
• During your baking, if you need 1 cup of oil use ½ cup of applesauce and ¼ cup of oil.

Each of these substitutes will help you make healthier recipes for your heart.