Serving Sizes

Shopping and Preparation Tips

Look for red meats with little or no marbling. Remove all visible fat from meat before cooking. This is where most of the saturated fat and cholesterol are found.

Remove the skin and fat from poultry before cooking – this is where all of the saturated fat and cholesterol are found.

Use heart-healthy cooking methods: bake, stir-fry (with heart-healthy oils such as canola or olive oils), broil, braise, roast, poach, microwave or barbecue but avoid frying (deep or pan).

When browning ground meat, add a small amount of water to prevent it from sticking. When using ground meat in sauces, brown the meat and then drain in a colander and – preferably – rinse well under hot water before adding to other ingredients.

When browning larger cuts of meat such as chops, steaks and stewing pieces – or when stir frying – brush or toss the meat in a very small amount of heart-healthy oil to coat (or add a small amount of oil to a marinade), and use a non-stick pan.

When roasting, place meat on a rack so that the fat can drip away.

Choose fresh and frozen fish more often than canned fish.

Choose omega-3 eggs more often than regular eggs – these egg yolks are sources of omega-3 fatty acids that help protect you from heart disease.

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Kitchen Switches

✔ Replace hot dogs and other processed meats that are very high in fat (particularly saturated fat) with roast turkey or chicken breast, lean ham (e.g., Black Forest, honey or Virginia ham) and lean roast beef.

✔ Replace regular eggs with omega-3 eggs – they contain less saturated fat and more omega-3 fats.

✔ Replace meat and poultry in soups with canned beans, peas or lentils.

✔ Replace ground beef with “lean ground” soy protein.

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