How to Make Heart Healthy Meals

Posted on Jan 11 2015 - 10:00am by girlyadmin

Eating heart healthy meals doesn’t mean you have to give up on flavor.


It’s a new year, and weight loss resolutions are in high effect. Believe me, I’ve noticed the gym has been a little more crowded than usual. Hey, I’m all about being just a little bit healthier this year. Last year was a good start, that’s why this year is going to be even better for me with heart healthy meals.

Getting healthy doesn’t just start at the gym. It also starts with healthy meals and eating healthy in general. Here are some tips to help get you started towards eating more heart healthy meals.

Cooking Method Tips:

  • Your cooking options should be bake, broil, microwave, steam, roast, grill or poach. Never fried!
  • Use low-fat methods, and don’t use butter or high-fat sauces.
  • Grill seafood, chicken or vegetables as often as possible. This keeps it healthy and flavorful.
  • If you don’t want to grill veggies, try stir frying them by using a small amount of olive oil or a light cooking spray. If you don’t want to use oils, opt for low sodium broth.
  • When making soup or stews, chill them for several hours. Remove the top solid fat before reheating them.
  • Use spices and herbs to season you dishes, soups and stews to add flavor rather than using salt.

Milk, Sour Cream and Cream Tips:

  • Try cooking with lower fat milks such as 1% or fat free instead of whole milk or cream. You can also use evaporated milk. Just be careful when using fat free milk as it contains more preservatives. You can also play around with almond milk.
  • As many people know, you can substitute plain Greek yogurt for sour cream. Another idea to substitute that is to blend 1 cup low-fat unsalted cottage cheese with 1 tablespoon fat-free milk and 2 tablespoons lemon juice.

Flavoring Tips:

  • Use low sodium broth or bouillon rather than the regular kind.
  • Instead of adding fat to your meals, use skinless smoked turkey breast. It gives great flavor.

Tips for Oils and Butters:

  • Use olive oil cooking spray to lower fat and calories.
  • Use a small amount of olive or canola oil instead of other fats such as butter, lard or anything else that is solid at room temperature.

Making heart healthy meals doesn’t have to be difficult like everyone thinks it will be. Start with these simple tips to make your heart healthy meals, and you’ll be well on your way. And of course, don’t forget your fruits and veggies!