For some of us, eating is detrimental to our health! Either we do not make healthy food selections (such as eating fast food or junk food) or we prepare meals in a way that is not healthy to our bodies, especially our hearts. There are some easy things that we can do to cook delicious meals while keeping our hearts in peak working condition. Combined with a regular exercise routine, these can help us add years to our lives.
Step 1: Stir-fry or steam vegetables to preserve their color and nutrients.
Step 2: Use vinegar, tomatoes, herbs, and onions or sauces and salad dressings that are low-fat or fat-free. This is especially recommended for people with high cholesterol or high blood pressure.
Step 3: Practice time and storage management techniques. When cooking, prepare enough food to last for several meals. Freeze the leftovers so you can eat this healthy meal instead of fast food or snacks on a night you are too tired to cook.
Step 4: Make smoothies from fruit, juices, protein powder, and low-fat or fat-free yogurt. One smoothie fulfills various nutritional needs, including up to five servings of fruit per glass.
Step 5: Stay away from preserved, processed, and canned vegetables. These tend to have a high sodium content. Instead, use frozen or low sodium vegetables. Always check the nutritional fact labels on related products and select the version with the lowest amount of sodium.
Step 6: Use spices, herbs, and salt-free seasoning mixes instead of prepared seasonings and salt, which are high in sodium. Add flavor by using hot chilies, citrus zest, or lemon juice.
Step 7: When baking muffins and quick breads, substitute three well-mashed ripe bananas or one cup of applesauce for ½-cup butter, oil, shortening, or lard.
Step 8: Rather than using entirely highly refined products, select whole grains for a portion of the ingredients. Use whole cornmeal, oatmeal, and whole wheat flour.
9. Cook with olive oil or coconut oil instead of vegetable oil or lard. Your arteries will thank you later!