Smart 55: Modify recipes for a heart healthy diet

You don't have to abandon all your favourite recipes to eat healthier.

You don’t have to abandon all your favourite recipes to eat healthier.

Several small modifications to your current recipes can often greatly lower the fat, saturated fat, cholesterol and/or calories in your diet, according to HealthLinkBC.

These small changes in your current recipes can make a big difference in your intake of fat and calories without significantly affecting the taste or enjoyment of your favourite meals.

Some suggestions for making heart-healthy substitutions in your recipes are given below.

• Instead of one cup shortening or lard choose 3/4 cup canola or olive oil.

• Instead of one cup baking oil choose 1/4 cup oil and 1/2 cup applesauce.

• Instead of one cup whole milk choose one cup fat-free milk.

• Instead of one cup heavy cream choose one cup evaporated, fat-free milk.

• Instead of one cup sour cream choose one cup low-fat or fat-free yogurt or sour cream.

• Instead of one cup cheddar cheese choose one cup low-fat cheddar cheese.

• Instead of 1/2 cup cream cheese choose 1/2 cup light cream cheese or 1/4 cup skim ricotta and 1/4 cup tofu blend.

• Instead of one can cream of chicken soup choose one can low-fat cream soup.

• Instead of 450 grams (one pound) of ground beef choose 450 grams ground turkey or extra-lean ground beef (97 per cent fat free).

• Instead of 170 grams tuna in oil choose 170 grams tuna in water.

• Instead of two eggs choose four egg whites or an equal amount of egg substitute.

• Instead of one cup chocolate chips choose 1/2 cup chocolate chips.

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