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Recipes for a Healthy Heart |
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Easy Substitutions to Cut Fat and/or Cholesterol Sour cream -- Plain low-fat yogurt, or 1/2 cup cottage cheese blended with 1 1/2 tsp. lemon juice fat-free sour cream Whipped cream -- Chilled, whipped evaporated skim milk, or a nondairy whipped topping made from polyunsaturated fat Cream -- Evaporated skim milk Whole milk -- Skim, 1 percent or 2 percent milk as a beverage or in recipes Full-fat cheese -- Low-fat, skim-milk cheese, cheese with less than 5 grams of fat per ounce, or fat-free Ricotta cheese -- Low-fat or fat-free cottage cheese or nonfat or low-fat ricotta cheese Ice cream -- Low-fat or nonfat ice cream, or frozen low-fat or nonfat yogurt, frozen fruit juice products, or sorbet Ground beef -- Extra lean ground beef, or lean ground turkey or chicken Bacon -- Canadian bacon or lean ham Sausage -- Lean ground turkey, or 95% fat-free sausage Whole egg -- Two egg whites, or 1/4 cup cholesterol-free liquid egg product, or 1 egg white plus 2 tsp. oil One egg yolk -- One egg white One egg (as thickener) -- 1 tablespoon flour Mayonnaise -- Low-fat or fat-free mayonnaise or whipped salad dressing, or plain low-fat yogurt combined with low-fat cottage cheese Salad dressings -- Low-calorie commercial dressings, or homemade dressing made with unsaturated oils, water, and vinegar or lemon juice Cream soups -- Defatted broths, or broth-based or skim milk-based soups Nuts -- Dried fruit, such as raisins, chopped dried apricots, or dried cranberries 1 ounce baking chocolate -- 3 tablespoons cocoa powder and 1 tablespoon oil Butter, lard, and other saturated fats (coconut oil, palm oil) -- Soft, tub margarine (first ingredient on food label as liquid vegetable oil); corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean, or sunflower oil |
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UNDERSTANDING CONDITIONS |
UNDERSTANDING PROCEDURES |
