By zp7op | Contributor
Eating healthily can be simple and doesn’t mean you have to remove your family’s beloved dishes from the table. In fact, by making informed decisions while cooking at home, you can have greater control over the delicious, heart-healthy meals served.
High cholesterol is a significant adjustable risk factor for heart disease and stroke, with around 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. These cooking tips will assist you in preparing heart-healthy meals that may enhance cholesterol levels by cutting down on excess saturated and trans fats.
Prepare Fresh Vegetables in a Heart-Healthy Manner
Methods like roasting, steaming, grilling, or baking can enhance the natural flavors of vegetables. Incorporating herbs and spices can make veggies more appealing, with combinations such as basil and tomatoes, oregano and zucchini, dill and green beans, or rosemary with peas and cauliflower.
Minimize Saturated Fat in Meat and Poultry
The saturated fat content in meats can differ significantly based on the cut and cooking method. Favor poultry and fish over red meat, and select lean cuts with minimal visible fat, trimming away any excess before cooking. It’s also wise to reduce consumption of processed meats like sausage, bologna, salami, and hot dogs, which typically contain high calories, saturated fat, and sodium.
Substitute Liquid Vegetable Oils for Solid Fats
Not all fats are created equal. Liquid vegetable oils such as canola, safflower, sunflower, soybean, and olive oil can often replace solid fats like butter, lard, or shortening. If you use margarine, opt for the soft or liquid varieties.
Tequila-Lime Chicken with Grilled Asparagus
Recipe courtesy of the American Heart Association
Servings: 4
1/4 cup tequila or white vinegar
2 teaspoons lime zest
1/2 cup fresh lime juice
2 medium garlic cloves, minced
1 tablespoon chipotle pepper canned in adobo sauce, minced, plus 2 tablespoons adobo sauce
1 1/2 pounds boneless, skinless chicken breasts, with excess fat removed
nonstick cooking spray
3 bunches asparagus spears, trimmed
1/4 teaspoon salt
1/2 teaspoon black pepper, divided
2 tablespoons canola oil or corn oil
In a small bowl, mix together tequila, lime zest, lime juice, garlic, chipotle pepper, and adobo sauce. Pour the mixture into a large resealable plastic bag. Add the chicken, seal the bag tightly, and turn it to ensure the chicken is fully coated. Refrigerate for 2 to 12 hours.
Preheat grill to medium-high heat and lightly spray the grates with nonstick cooking spray.
In a large dish, season asparagus with salt and 1/4 teaspoon of pepper. Drizzle with oil and turn to coat evenly.
Remove the chicken from the marinade, discarding it and wiping off most of the marinade from the chicken. Season the chicken with the remaining pepper.
Grill the chicken for 8-12 minutes, or until the center is no longer pink. Transfer to a plate and cover with aluminum foil.
Place the asparagus on the grill, facing the opposite direction of the grates. Grill for 7 minutes, or until tender yet crisp.
Serve the asparagus alongside the chicken.
Frozen Yogurt Bark
Recipe courtesy of the American Heart Association
Servings: 8
1 1/2 cups 2% low-fat plain Greek yogurt
2 tablespoons honey
2 tablespoons chopped, unsalted almonds
1/2 cup chopped mango
1/4 cup blackberries or raspberries
1/2 cup blueberries
In a medium bowl, combine yogurt and honey.
Line a 9-by-13-inch baking dish with parchment paper. Use a spatula or knife to spread the yogurt evenly across the bottom of the dish.
Sprinkle the chopped nuts over the yogurt, pressing them slightly into the yogurt. Arrange the mango, blackberries, and blueberries on top and press them gently into the yogurt as well.
Cover the dish with plastic wrap or foil and place it in the freezer overnight.
To serve, lift the parchment paper out of the baking dish and onto a cutting board. Use your hands to break the bark into pieces.
