Healthful Ingredients for your heart
A heart healthy diet includes a wide range of foods. Focusing on certain key nutrients like fiber, plant sterols, good fats, potassium, and antioxidants and avoiding known causes of heart disease can help you achieve heart healthy benefits.
Fiber comes in two forms: soluble fiber and non-soluble fiber. Fiber helps with reducing cholesterol levels and with achieving a feeling of fullness. Cholesterol-lowering soluble fiber can be found in beans, barley and oats, pectins in fruits, and psyllium and guar gum, most often used in fiber supplements.
It’s difficult to get sufficient quantities of plant sterols naturally occurring in foods, but by combining fortified foods with the right vegetables, nuts and seeds, whole grains, and legumes, you’re moving in the right direction.
Combination cooking involves limiting the use of certain cooking techniques by using them in combination with healthier methods. You need not completely abandon the great tastes imparted by frying, barbequing, grilling, and broiling. Use lower temperature oven roasting,
stewing, or steaming to do most of the cooking, and use a hotter flame to sear or a higher heat to lightly brown to impart delicious flavors.