烹饪降低胆固醇

改善心脏健康的秘方

A heart-healthy eating plan can help you manage your blood cholesterol levels and reduce your risk of heart disease and stroke. 下面这些简单的烹饪技巧将帮助你做出美味的食物, heart-healthy meals that could help improve your cholesterol levels by reducing excess saturated fat and trans fat. 你也可以留意一下 心部裂纹马克 在你杂货店的产品上. 这是一个帮助你吃得更健康的简单工具. 当你看到的时候, you can be confident that a product aligns with the 美国心脏协会’s recommendations for an overall healthy eating pattern.

减少肉类和家禽的饱和脂肪

美国心脏协会推荐以鱼为主的饮食, poultry and plant-based proteins and limits red and processed meats. The amount of saturated fat in meats can vary widely, depending on the cut and how it’s prepared.

以下是一些减少肉类中饱和脂肪的方法:

• Choose cuts of meat that have the least amount of visible fat. Buy "choice" or "select" grades of beef rather than "prime." Lean cuts of meat contain the words “round,” “loin” or “sirloin” on the package.
• Choose lean or extra-lean ground meat (no more than 15% fat).
• Choose poultry that has not been injected with fats or broths.
• Minimize processed meats such as deli slices, bacon, ham, salami, sausages, hot dogs and jerky.
• 烹调前把肉上所有看得见的脂肪都去掉.
• Broil rather than pan-frying meats such as hamburger, lamb chops, pork chops and steak.
• Use a rack to drain off fat when broiling, roasting or baking. 而不是滴油, 用酒保持肉的湿润, 果汁或对心脏有益的油腌料.
• 提前一天做饭. 炖菜, 煮熟的肉, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. 之后，从顶部去掉硬化的脂肪.
• 当菜谱要求先把肉煎成褐色时, 试着在烤炉下煎，而不是在平底锅里煎.
• 吃家禽时，最常选择白肉.
• 烹饪前先把鸡肉或火鸡的皮去掉. 如果你的家禽太干了, 首先试着在上面抹点酒, 果汁或对心脏有益的油腌料. Or leave the skin on for cooking and then remove it before eating.

多吃鱼

Fish can be fatty or lean, but it’s still low in saturated fat and contains unsaturated fat. 每周至少吃8盎司的鱼. Choose oily fish such as salmon, trout and herring, which are high in omega-3 fatty acids. 准备烤鱼, 烤过的, 烤的或煮的，而不是面包屑和油炸的, 不加盐, 饱和脂肪或反式脂肪. 非油炸的鱼和贝类, 比如虾, 螃蟹和龙虾, are low in saturated fat and are a healthy alternative to many cuts of meat and poultry.

Research has shown the health benefits of eating seafood rich in omega-3 fatty acids, especially when it replaces less healthy proteins that are high in saturated fat and low in unsaturated fat. Including seafood high in omega-3 fatty acids as part of a heart-healthy diet can help reduce the risk of heart failure, 冠心病, cardiac arrest and the most common type of stroke (ischemic).

少吃肉

尝试以蔬菜或豆类为主的无肉餐. 例如, 想想茄子千层面, 或者不吃汉堡, 考虑一个大烤波多贝罗蘑菇放在面包上. 也许可以用低钠的豆子来代替豆类. 或者把肉作为一种少量使用的原料, 主要用于砂锅菜的调味, 炖菜, 低钠汤和意大利面.

用对心脏有益的方式烹饪新鲜蔬菜

Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, 如果需要. 或者使用植物油喷雾. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four. Place the vegetables in a skillet with a tight cover and cook them over very low heat until done.

加入香草和香料可以让蔬菜更美味. It’s a healthier choice than opting for pre-packaged vegetables with heavy sauce or seasonings. 例如, these combinations add subtle and surprising flavors:

• 迷迭香配豌豆，花椰菜和南瓜
• 牛至配西葫芦
• 莳萝加四季豆
• 马郁兰配球芽甘蓝，胡萝卜和菠菜
• 罗勒番茄

Start with a small quantity of herbs and spices (1/8 to 1/2 teaspoon for a package of frozen vegetables), 然后让家人的反馈成为你的向导. 切碎的欧芹和香葱, 上桌前撒上, 还能增强许多蔬菜的风味吗.

用液体植物油代替固体脂肪

液体植物油，如菜籽油, 红花, 向日葵, soybean and olive oil can often be used instead of solid fats, 比如黄油, 猪油或起酥油. 如果你一定要用人造黄油，试试软的或液体的.

使用少许液体油:

• 用平底锅煎鱼和家禽.
• 炒蔬菜.
• Make cream sauces and soups using low-fat or fat-free milk.
• Add to whipped or scalloped potatoes using low-fat or fat-free milk.
• 西班牙糙米，咖喱饭或炒饭.
• Cook dehydrated potatoes and other prepared foods that call for fat to be added.
• 做煎饼或华夫饼.

烘培用的水果和蔬菜泥

Pureed fruits or vegetables can be used in place of oil in muffin, 饼干, cake and snack bar recipes to give your treats an extra healthy boost. For many recipes, use the specified amount of puree instead of oil. Check the mix’s package or your cookbook’s substitutions page for other conversions. 您可以:

• 在香料松饼或燕麦饼干中加入苹果酱.
• 在面包和松饼中加入香蕉.
• 试试布朗尼里的西葫芦.

降低乳制品脂肪

Low-fat (1%) or fat-free (skim) milk can be used in many recipes in place of whole milk or half-and-half. (Some dishes, such as puddings, may result in a softer set.)

当谈到食谱中使用的奶酪时, 你可以用低脂代替, 低钠软干酪, 半脱脂牛奶马苏里拉(或乳清干酪)奶酪, 还有其他低脂食品, low-sodium cheeses with little or no change in consistency.

酱汁和肉汁

Let your cooking liquid cool, then remove the hardened fat before making gravy. Or use a fat separator to pour off the good liquid from cooking stock, leaving the fat behind.

增加纤维和全谷物

考虑一下这些对心脏有益的选择:

• Toast and crush (or cube) fiber-rich whole-grain bread to make breadcrumbs, stuffing or croutons.
• Replace the breadcrumbs in your meatloaf with uncooked oatmeal.
• 早餐吃完整的水果代替果汁.
• Use brown rice instead of white rice and try whole grain pasta.
• 在你的沙拉中加入许多五颜六色的蔬菜. Carrots, broccoli and cauliflower are high in fiber and give your salad a delicious crunch.