Heart Month is still going strong! What commitments have you made to decrease your risk of heart disease? If you have opted to make healthier choices when it comes to food, here are some smart substitutions recommended by the American Heart Association to help you on your journey to better heart health! Enjoy!
You can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients. These healthy substitutions can help you cut down on saturated fats, trans fats and cholesterol, while noticing little, if any, difference in taste.
When recipe calls for . . .
Use this instead …
Whole milk (1 cup)
1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil
Heavy cream (1 cup)
1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese
Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream
4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed
Butter (1 tablespoon)
1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil
2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup)
Unsweetened baking chocolate (1 ounce)
3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%