Heart Healthy Recipes

Heart Healthy Recipe Modifications

  • Try cooking with more heart-healthy liquids, rather than oil. These include lemon juice, sherry, tomato sauce, vinegar, skim or 1% milk, wine, low-fat broth, fruit juice or a combination of these.
  • Use skim or 1% milk when the recipe calls for whole milk.
  • To thicken a liquid without adding fat, use one of the following: flour, cornstarch, potato flakes, yogurt, non-fat evaporated milk.
  • Use an egg substitute or 2 egg whites in place of a whole egg.
  • Use low-fat versions of cheese, sour cream, ice cream, salad dressings, etc.
  • Replace butter with soft spread margarine.*
  • Use vegetables as the main course. Hearty (and more "meat-like") vegetables include Portobello mushrooms, artichoke hearts, eggplant, green, red or yellow peppers.
  • Use fresh spices to enhance your meals.
  • Replace oil with applesauce to make a lower-fat, heart-healthy recipe. (One cup of unsweetened applesauce may replace 1 cup of oil).

*Note for optimal results, be sure to cook with a soft spread margarine that has greater than 50 percent oil. This works well for most cooking. Also note that many recipes have been specifically developed for the use of margarine products. However, if a recipe calls for a precise amount of fat and moisture, such as pastry crusts and spritz cookies, you should use a margarine that contains 60 percent oil. All other margarine products are appropriate for spreading, topping and adding flavor to recipes).

Simple Heart-Healthy Ingredient Substitutions

USE MORE OFTEN:
Egg Whites, Egg Substitutes
Soft Margarine Spreads
Herbs or Spices
Skim or 1% Milk

USE LESS OFTEN:
Whole Eggs
Butter or Lard
Salt
Whole, 2% Milk, Half & Half, Cream

Source: American Heart Association

Heart Healthy Recipes

Spinach Stuffed Sole
A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor. more >

Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy. more >

New Orleans Red Beans
This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables. more >

Stir-Fried Beef and Vegetables
Stir-frying uses very little oil, as this dish shows. more >

Garlic Mashed Potatoes
No added fat or salt is used or needed in this tasty potato dish. more >

Sweet and Sour Seashells
Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad. more >

Banana-Nut Bread
Bananas and low-fat buttermilk give this old favorite its moistness and help lower the fat. more >

Winter Crisp
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low sodium. more >

Recipes courtesy of the National Heart, Lung and Blood Institute, click here for more.