10 Tips for Fixing Heart Healthy Recipes

Do you remember Grandma's apple cobbler? Is spaghetti one of your favorite meals? You can still eat these things, but new versions of them, if you know how to swap ingredients. Here are 10 tips for fixing heart healthy recipes.

1. Replace eggs wih a cholesterol-free egg substitute. If you don't have a substitute on hand, you may use egg whites. According to the American Heart Association, two egg whites may be substituted for a whole egg in baking recipes.

2. Use fat free (skim) milk. This one change saves you calories and lowers your cholesterol level.

3. Choose non-fat cheese. For better melting Dr. Richard Collins, author of The Cooking Cardiologist, recommends soaking the cheese in milk for a few minutes before adding it to recipes.

4. Add fiber -- fresh fruit, dried fruit, vegetables, and grains -- whenever possible. Fiber is good for you and fills you up.

5. Cook with plant oils, such as olive, corn, and canola. If you're sauteing food, add a teaspoon of butter to the oil for flavor. Use as little oil as possible.

6. Swap unsweetened applesauce for shortening in baking recipes. But cooking is chemistry and, for best results, you may have to add a teaspoon of oil.

7. Hold the salt. Excess salt raises your blood pressure. Insstead of salt Mayo Clinic recommends citrus zest, fresh and dried herbs. To bring out the flavor of dried herbs rub them with your fingers before adding them to the recipe.

8. Cut back on sugar. Recipes made with half the sugar may taste just as sweet. Instead of sugar you may use Splenda, a no-calorie sweetener made from sugar, or half Splenda and half sugar.

9. Go lean on protein. Buy lean cuts of beef, skinless chicken, extra lean chops and fish. Some recipes, like spaghetti sauce with mushrooms, may not need protein at all.

10. Eat normal (not supersized) servings. According to the Univesity of Missouri Extension Service, large servings add up to 200-500 calories a day, which can add up to 20-50 extra pounds a year.

A few ingredient changes can have a huge impact on your heart health. Before you know it these swaps will be automatic. The heart is your body's main pump so take care of it.

Copyright 2005 by Harriet Hodgson.

Harriet Hodgson has been a nonfiction writer for 26 years and is a member of the Association of Health Care Journalists. Her latest book, Smiling Through Your Tears: Anticipating Grief, written with Lois Krahn, MD, is availble on http://www.amazon.com. Go to http://www.harriethodgson.com for more information on her work. Hodgson is hard at work on her next book, Doctor in the House: An Inside Look at Medical Marriage.

---

Straight Talk from a Comfort Foodie: Strudel Makes the Woman

Strudel Makes the WomanGrandpa Max loved butter cookies. He liked... Read More

Low Fat Pasta: Why and How to Make it.

Making your own pasta is not difficult. It's actually very... Read More

Tasty Rice Pudding

1 cup - uncooked rice1 teaspoon - vanillaa pinch... Read More

Grandmas Peach Canning Recipe

Grandma loved to bake peach pies or top pancakes with... Read More

Spinach Salad with Mango and Papaya

This is a great summer salad, leaving you refreshed even... Read More

Provence Steak Recipes

Want an international flair for your steaks? Try a Provence... Read More

Kalasan Fried Chicken (Indonesian Sweet Fried Chicken)

Ingredients:4 pcs Big Red Chili (omit the seeds) 100 cc... Read More

The Creamy Taste Of Fudge!

Fudge is a treat that everyone loves. It doesn't matter... Read More

Mouth Watering Memphis Style Pork Ribs

The Memphis Style pork rib is one of the most... Read More

Famous Secret Recipes Exposed!: Rosemary Chicken with Orange-Maple Glaze

Prep Time: 5 Minutes Cook Time: 30 Minutes Ready In:... Read More

Weight Loss Recipe: Chicken Tikka

Long term weight loss isn't about hunger, misery and crash... Read More

Four Easy Zucchini Bread Recipes

Tired of the same old zucchini bread recipe and want... Read More

Cucumber & Pork Soup

Due to the fact that cucumber is rich in all... Read More

Cookbook Publishing - The Basic Ingredients and the Secrets to Success

You are about to embark on the most exciting enterprise... Read More

Low Carb Christmas Enchiladas!

FELIZ NAVIDAD...IT'S A LOW CARB CALIFORNIA CHRISTMAS FIESTA!We low carbers... Read More

Crockpot Cooking - Advantages and Disadvantages

In my 'un-biased' opinion, the crockpot / slow cooker is... Read More

Easy Holiday Quick Bread Recipes

Quick breads are a quick, easy accompaniment to any holiday... Read More

Easy Summer Salads, Lighter Foods For A Brighter Summer

Easy summer salads are the way to go, now that... Read More

Canarian Recipes for Shrove Tuesday

For the British at least, Shrove Tuesday is probably better... Read More

New York Style Cheesecake Recipe

New York style cheesecake recipes are made with a combination... Read More

Weight Loss Recipe: Turkey Tomato Wrap

Are you struggling to lose or maintain your weight? Then... Read More

Rice Noodles with Tomatoes and Tuna -A Savoury Gluten-free Alternative to Pasta

Ok. I never thought that the day would come when... Read More

Frugal Microwave Cooking

Microwave cooking can save you time and energy all year... Read More

Weight Loss Recipe: Spicy Chicken Cacciatore

Just because you are watching your weight, doesn't mean the... Read More

Grilling Recipes Give People Tasteful Tremors Just Thinking of BBQ Grilling!

Grilling recipes give people tremors just thinking of the explosive... Read More

Rockfish Bessie

Ingredients 5-6 lbs. Whole Rockfish 1 Onion 1 Lemon... Read More

Weight Loss Recipe: Apricot Chicken

Just because you are watching your weight, doesn't mean the... Read More

Crab Stuffed Salmon with Lobster Sauce

I served this dish at an event I catered and... Read More

The World According To Penne

Penne pasta is a product of Naples, Italy. The pasta... Read More

Low Fat French Toast

French toast was one of my favorite breakfast foods when... Read More

Tuna Patties With Lemon Dill Sauce

Lean protein is your diet is essential to weight loss... Read More

Paella, The Most Famous Spanish Dish

First of all, paella is not exactly the dish but... Read More

Weight Loss Recipe: Fish In Orange Sauce

Lean protein is your diet is essential to weight loss... Read More