Heart-Smart Substitutions
INSTEAD OF: DO THIS:
| whole or 2% milk and cream |
use 1% or skim milk |
| fried foods |
eat baked, steamed, boiled, broiled, or microwaved foods |
| lard, butter, palm and coconut oils |
cook with unsaturated vegetable oils such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut |
| fatty cuts of meat |
eat lean cuts of meat or cut off the fatty parts |
| one whole egg in recipes |
use two egg whites |
| sauces, butter, and salt |
season vegetables with herbs and spices |
| regular hard and processed cheeses |
eat low-fat, low-sodium cheeses |
| salted potato chips |
choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn |
| sour cream and mayonnaise |
use plain low-fat yogurt, low-fat cottage cheese, or low-fat or "light" sour cream |
Foods To help you Heart
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