What are some ways that I can cook more "heart healthy" meals?

Use 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. Place meats on a rack so fat can drip away.
• Steam
• Lightly stir-fry or saute in cooking spray, small amounts of vegetable oil or reduced sodium broth
• Grill seafood, chicken or vegetables
• Use 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 and Catsup
  • Reduced fat mayo, sour cream and yogurt
  • Reduced sodium soy sauce
  • Salsa
  • Lemon or lime juice
  • Vinegar
  • Horseradish
  • Fresh garlic or ginger
  • Red pepper flakes
  • All natural fruit spreads on toast or bagels

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