Cook at home or eat out? It's a question many of us struggle with at the end of a long day. While it's possible to make smarter choices at a restaurant than burgers and fries or a creamy pasta, even "healthy" menu options may have hidden fat, calories, and salt. "At home, if you make food from scratch, you know exactly what's going into the food you're eating," says Penny M Kris-Etherton, PhD, distinguished professor in the Pennsylvania State University's department of nutritional sciences and a spokesperson for the American Heart Association. But if you're dining out, you don't know what's in your food-like how much salt has been added, whether it was cooked in butter, or if it has added trans fats.
Another important factor when it comes to heart-healthy food choices is portion size. "Restaurants typically give very large portions-at home you can control your portions a lot better," adds Kris-Etherton. When you cook at home, you can also adjust servings so that vegetables rule your plate. Most restaurants only offer one side item, but when you're cooking the meal, you can pile on a variety of veggies. All in all, opting to cook at home is typically a safer bet for your heart health. "You have a lot more control over your intake, so it makes it a lot easier to meet dietary guidelines if you're cooking yourself," says Kris-Etherton. You just have to know what foods are heart-healthy and then use healthy cooking methods to prepare them.
Healthy Cooking Methods
Frying is a high-fat cooking method, so instead try to bake, grill, steam, or broil your favorite foods. Here are some other cooking tips:
• Sautéing: Instead of using butter, add a little vegetable oil (think canola or olive) or a cooking spray to your sauté pan.
• Eating red meat: Red meat can be high in fat and cholesterol, so eat it in moderation. Purchase small portions of very lean cuts.
• Cooking poultry: When cooking chicken or turkey, pull off the skin to reduce fat.
• Steaming veggies: Don't cover your food in butter or cheese. For extra flavor without the fat, steam your vegetables with a low-sodium chicken broth instead of water or enhance the water with herbs.
Heart-Healthy Flavors
Foods that promote heart health don't have to be bland and tasteless. Try seasoning your food with these flavours. Healthy substitutes are olive oil, balsamic and other vinegars, fresh herbs, pepper (try a sprinkle of cayenne or ancho pepper seasoning), fresh garlic, wine (most of the alcohol evaporates during cooking, leaving only flavor) and lemon juice.
Make Your Own Menu
Baked chicken and veggies can get boring. But there are lots of flavorful ways to incorporate vegetables-without added salt-into your menu while still maintaining heart health. Try these sample menu items for your healthy meals and snacks:
• Try an all-vegetable meal. Create a delicious veggie dish using veggies in a range of colors and add fresh herbs, such as basil. You won't even miss the meat.
• Enjoy an egg-white omelet. Egg whites offer protein without added cholesterol. For a healthy breakfast, fill your omelet with low-fat cheese and your favorite vegetable mix.
• Add extra veggies. Whether you're making a big salad, a sandwich, or some whole-wheat pasta, grab a vegetable of every color to chop up and throw on.
• Choose fruit for a snack, side, or dessert. Whether you want a sweet side to your breakfast or a sweet treat for a snack, fruit makes a great choice. Have some fresh melon, a banana, or an orange.
• Put seafood on your menu. When planning your weekly menu, remember to include seafood in your rotation. Twice per week, try baking, poaching, or grilling some salmon or mackerel-serve with a whole grain and plenty of veggies.