Cooking For a Healthy Heart | Top 5 Cooking Tips to Spice Up a strong Heart


5 Cooking Tips to Spice Up Your Heart-Healthy Diet

  • Trinette Reed/Stocksy

    Add Flavor, Texture, and Zest with Heart-Healthy Ingredients

    If you have high cholesterol and blood pressure, your doctor has probably advised you to start following a healthy diet as part of your treatment plan. The good news is that delighting your taste buds while sticking to a heart-healthy meal plan is easy — and many of the foods you enjoy most likely aren’t off limits. Healthy herbs and spices lend robust and savory flavor, hearty nuts add texture and a buttery taste, and teas infuse a bright flavor and antioxidants.Michael Fenster, MD (also known as Dr. Mike), a board-certified interventional cardiologist and gourmet chef, shares his cooking tips for preparing delicious meals that will boost your heart health. These choices are part of a healthy lifestyle that may reduce your risk for heart conditions like high blood pressure, heart attack, or stroke down the road.

  • Alessio Bogani/Stocksy

    Rediscover Taste and Texture with Herbs and Spices

    The human palate is wired to be attracted to the flavors of salt and fat. Because so much of the modern Western convenience diet uses these ingredients for seasoning — in favor of other spices and herbs — we are naturally inclined to seek out foods made with salt and fat more often. “The side effect is the deadening of our taste buds,” says Dr. Mike.

    If you’re new to cooking with , he recommends starting with basic flavor profiles, like basil, oregano, and thyme. Crushed smoked chili peppers, garlic, and cilantro lend a Mexican or South American flair, while coriander, ginger, and pepper evoke sweet and spicy flavors from Asia. If you enjoy the particular taste and texture of a dish the next time you dine out, ask the staff or chef to share its flavoring ingredients with you. Try new cuisines and experiment with recipes at home to help you create a go-to list of your favorite seasonings. “Add crushed, smoked chili to zing up the most basic Mediterranean dish. The possibilities are not only endless, but infinitely delicious,” Dr. Mike says.

  • Stocksy

    Choose Veggie Dishes to Complement Your Main Dish

    Nothing ruins a good meal like a boring, uninspired side dish. Think of your vegetables as the supporting cast of your meat, fish, legume, or poultry main. A perfectly cooked wild-caught salmon doesn’t taste as great when you pair it with a bland side of Brussels sprouts. “For most people — including a lot of chefs — vegetables mean side dishes, and side dishes are often an afterthought. Put as much preparation, planning, and thought into your side dish as you do for your main,” Dr. Mike advises. When shopping at the grocery store or local farmer’s market, he likes to pick out seasonal fruits and vegetables. Citrus fruits are widely available in the winter and make a great addition to salads, dressings, and sauces. Hearty root vegetables, like sweet potatoes, winter squash, parsnips, kale, beets, and turnips, are also in season during the colder months and lend a sweet and nutty flavor to entrées.  

  • Shutterstock

    Make Your Own Savory Soup Stock

    Broth is the foundation of any soup or sauce, so it’s important to load it up with as many nutrients as possible. Making your own stock is so much easier than you think that you’ll never go back to using the boxed version. If you buy a bunch of carrots and celery, simply save the trimmings and start by throwing them in the stockpot (the same goes for kale ribs and broccoli stalks). Then add water, use herbs and spices to limit salt, and toss in some leftover lemon rind for a boost of sumptuous flavor.

    To make a chicken stock out of this vegetarian version, Dr. Mike recommends cutting leftover chicken into quarters (two breasts and two thigh-and-leg pieces) and throwing them and the carcass (without any skin) into the pot of vegetable stock. “One of the most important things is not only the economical use of all the bits you’d probably throw away, but also the fat, tremendous amounts of salt, and other sodium-containing compounds that you didn’t include.” 

  • Tatjana Ristanic/Stocksy

    Incorporate Nuts to Add Satisfying Crunch and Heartiness

    Not only do nuts make satisfying snacks, they also add a variety of flavors and textures to a dish. Studies have shown that some nuts, like almonds, pistachios, peanuts, and walnuts, can help lower LDL (bad) cholesterol and blood pressure; raw or dry-roasted nuts are the heart-healthiest choices because they don’t include any added oils or unhealthy fats.

    Many cuisines use nuts as a staple ingredient in their recipes. For example, you’ll find peanuts in sauces or seasonings in many Chinese, Thai, and African-inspired dishes. Macadamia nuts add a sensuous, buttery flavor to freshly prepared mahimahi, while almonds and walnuts have been traditionally used in many European and dishes. “You can get some very different and distinctive flavors by adding raw chopped or crushed nuts versus toasted as a final garnish," Dr. Mike says.

  • Claudia Lommel/Stocksy

    Get Cooking With Tea in Broths and Sauces

    Maybe you enjoy a cup of tea in the morning for breakfast or before bed, but have you tried cooking with tea? The unique flavor characteristics of tea make it perfect for all types of cooking. The good news for your heart is that tea also offers powerful antioxidants that can help lower both bad cholesterol and blood pressure. Green and black teas have been shown to be the most effective in promoting heart health since they contain the most beneficial properties. Tea can be used as a base for a broth or sauce, or as the liquid for poaching or steaming. Dr.





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Date: 06.12.2018, 16:21 / Views: 93284