15 Super Foods to Protect Your Heart (Plus Yummy Dishes You'll Never Believe That are Good for the Heart)

For decades, women over 40 searched and cry out for answers, for medications to protect and strengthen their hearts. Women over 40, especially those who are nearing the big 5-0, look for that one special formula, that do-it-all pill that they can just pop to their mouth so they can be ensured of a healthy heart. Unfortunately, there is no magic food or pill. But when it comes to taking care of your heart, boy, we’re glad to know that the answer lies in our very own kitchen.

The Reality of Heart Healthy Lifestyle

We all know that a heart healthy lifestyle beats for two important things: Sticking to a healthy diet and staying active. And just like with your fitness routine, it can be really challenging for men and women over 40 to just stick to heart healthy foods when the rest of the household munch on a rich, moist chocolate cake. The reality is that heart healthy foods shouldn’t mean bland and unappetizing; in fact, it’s really all about colors, taste, texture, and, of course, freshness. And you know that you can’t have anything better than that.

When it comes to protecting and eating for your heart, all experts agree that the less processed the better. The foundation of heart healthy diet is really fresh produce, all about what Mother Nature gave us in the first place. You may start to think about missing your fave dishes when we say ‘heart-friendly diet,’ but it’s really more than that. In fact, women over 40 wonder why they have never tried it earlier. You see, what lies in the heart of a heart-friendly diet is variety, not only about omega-3 fatty acids and oatmeal. You may think boring, but nutritionists see whole grains, nuts, tea, spices, coldwater fish, and legumes and beans when they prepare good-for-the-heart dishes.

Our Un-official Best Heart Food List

We love making lists. And in this section, we’d love to help you put together a shopping list that’s really good for the heart. All items that we have listed here are really top-performers when it comes to protecting your heart. And since you can’t really munch most of what we have here on its own, we have also included some really sumptuous recipes to guide you in the kitchen.

Fresh herbs. When it comes to flavoring, no salt, cholesterol, and even fat can come close to what herbs can bring to the kitchen. Along with our other low-fat flavorful favorites like berries, nuts, and, yes, coffee, we feel that including, or thinking of ways to include, herbs should be really a culinary must-do when it comes to heart healthy eating.

Black beans. Aside from being in line with the rest of the antioxidant superstars group, tender, mild beans are also super packed with the very best of heart-healthy nutrients like magnesium, flavonoids, folate, and fiber, which essentially help lower blood pressure, blood sugar levels, and – all experts agree in this – cholesterol. Need some super quick additions to salads and soup? Drop by to your local fave superstore and grab canned black beans. Simply rinse to remove unnecessary sodium.

Salmon. We all know why this cold water fish is an expert-recommended item on every health-watcher’s weekly menu. Aside from being the undeniably top food for the heart, salmon also lowers blood triglycerides and reduce our risk of rhythm disorders. The American Heart Association strongly encourages men and women over 40 to have at least two servings of salmon and other cold water fish a week for a healthy, resilient heart.

Cold-pressed virgin olive oil. There is a reason why Mediterranean Diet is one of, if not, the most popular cuisines for the health- and heart-watchers all over the world. Made from the first press of fresh pick of olives, cold-pressed olive oil contains polyphenols, a group of antioxidants that is known to heavily guard and protect blood vessels.

Shopping tip: Instead of going for clean-looking yellow ones, experts recommend grabbing dark green olive oils bottled in long, narrow necks. After use, make sure that you seal the bottle tightly and place it somewhere safe in your fridge. With these simple steps, you can easily discourage the formation of free radicals, prevent it from turning rancid, and limit its exposure from oxygen.

Almonds. We not only love almonds for its mild, creamy flavor but because of it is just super packed with heart-heathy fats, vitamin E, fiber, and plant sterols. Finely chop or sliver almonds to add an unexpected texture and flavor to chicken, vegetable salads, fish, and, of course, desserts. Sneak this super heart-healthy snack to your coffee break to lower your risk of diabetes and “bad” cholesterol effortlessly.

The MediterrAsian Way: A Cookbook and Guide to Health, Weight Loss, and Longevity, Combining the Best Features of Mediterranean and Asian Diets and Lifestyles

Tofu. Asians simply love it – and even can’t live without it. Ever wonder why they look so young? Soy, deemed as superfood in Asia, is definitely one of the reasons why Asians have live long, fulfilling lives and enjoy robust health. Easily target serving heart-healthy protein every night by making soy a staple at dinnertime; you will not only have you recommended dose of protein but all the heart-healthy minerals, polyunsaturated fats, and even fiber that you need – in just a single dish.

Barley. Thinking of a great sub to rice? Barley is one whole-grain and nutty alternative to rice when it comes to dinnertime. Simply simmer barley into that pot of stew or soup to add an unexpected texture and even flavor.

Tip: These so-called “whole grain” barley options you can find at your local superstore are the most nutritious of them all. Toss them in the pan for a crispier, toasted additional to your dish or cereal. Pearl barley may offer convenience but they are already stripped of heart-healthy fiber that makes us dig this grain in the first place. Again, the less processed the better for the heart.

Red wine. If you follow the Mediterranean Diet, you know that a glass of wine everyday is a definitely a must-have for health- and heart-watchers. If your doctor says you need to strengthen and protect your heart’s artery wall, sipping a glass of your favorite red is one delicious way to have your daily dose of catechins and resveratrol. Though it may seemed perfectly fine to give yourself a glass of red every day, you may want to check with your doctor first as wine is known to react with aspirin and other medications like MAOIs.

Tuna. A rich source of Omega-3 fatty acids, coldwater tuna is simply a staple in any heart-watcher’s table. An affordable substitute to salmon, tuna is definitely a tasty treat to all those who are after the anti-aging and hearty benefits of omega-3 fatty acids. Make sure that you angle your sight to other coldwater catch that also boast of omega-3: Herring, mackerel, sardines, lake trout, and, of course, anchovies.

Shopping tip: If you don’t have time, and, of course, patience to deal with fresh, coldwater catch, shopping those that are in can is also a great and convenient way to have your dose of omega-3. But make sure that you pick those that are packed in water – not in oil.

Walnuts. Super packed with fiber, omega-3 fatty acids, and monounsaturated fats, a handful of walnut everyday is powerful enough to significantly reduce inflammation that has developed in your heart’s arteries and even lower cholesterol. Aside from enjoying walnuts on its own, experts recommend not only substituting but totally replacing bad fats like those that are found in your fave cookie and chips with walnuts. The best thing: You don’t actually increase your calorie count but amp up your heart-healthy benefits.

Eating tip: A handful of walnuts contain nearly 300 calories. So make sure that you enjoy it in moderation. A good way to enjoy a salad? Use walnut oil in making your salad dressings for that nutty taste you sure will love.

Edamame. Essentially harvested when they are still sweet and green, edamame is a large soybean that is popular as a sweet menu opening in many Japanese restaurants. And because Japanese’s cuisine flavors the less processed and downright fresh items on their plate, we have seen that edamame is actually at its best when simply boiled for 15 to 20 minutes. Aside from being so convenient when you need a fast vegetable dish, edamame is actually regarded by many Japanese chefs and nutritionists as one of their superfoods because it’s high in cholesterol-lowering fiber, excellent source of protein, and a great alternative to tofu when it comes to soy.

Oranges. Eating this juicy, sweet fruit sure doesn’t make you look like your protecting your heart. Packed with potassium and cholesterol-fighting fiber called pectin, orange is a favorite of those who are eating their way to a more controlled and, yes, less volatile blood pressure. And researches have the number to prove it; and the result couldn’t get any better: Aside from having pectin and potassium, oranges also boast of the antioxidant hesperidin, a substance that improves both blood pressure and blood vessel function.

Oatmeal. Sure it is not a surprise to see oatmeal in our list, but this is one sure way to remind you that having a bowl of fiber-rich oats every morning is definitely the best way to start your day. Aside from lowering LDL, or the so-called “bad” cholesterol, a bowl of oatmeal keeps you filled for hours, helps maintain blood sugar at a healthy level, and, of course, encourages you to keep going even when you are tempted to binge on snack time.

For the kitchen: Flour fanatic? We recommend substituting one-third of flour with oats when it comes to creating yummy baked goodies like muffins.

Low-fat yogurt. Aside from improving bone density, do you know that low-fat dairy products also help maintain a healthy blood pressure? If you are advised to amp up your potassium and calcium portion everyday, enjoying one-up serving of yogurt actually gives you twice the benefits of a full glass of milk. To minimize fat and, of course, boost calcium, shop for non-fat or low-fat varieties.

Healthy breakfast tip: When it comes to preparing for a super healthy breakfast, pour in milk instead of water in hot chocolate, instant oatmeal, and even soup.

Tea or coffee. Sipping two to three cups of your fave tea or coffee boosts your heart’s natural protection by fending off type 2 diabetes. In fact, studies show that people who drink up to four cups of their healthy caffeinated beverages a day actually cuts their risk by as much as 25 percent. Advised by your doctor to lessen your caffeine intake? Experts think that decaffeinated varieties work for your favor too.

But don’t make this an excuse to indulge in your fave flavored java drinks. Prefer and really limit your option to non-fat latte and the more robust, strong in flavor black coffee.

Cherry. Never underestimate the power of this sweet-looking teeny berry. Packed with anthocyanins, cherries are regarded by experts to help strengthen blood vessels. Whether you have a basket of the freshest cherries or conveniently shopped for those that are in can, consuming cherries is definitely the sweetest deal for any heart health-watchers out there. A perfect wake-me-upper: Starting your day with a bowl of oatmeal sprinkled with dried cherries and, of course, a handful of blueberries.

Heart-healthy Recipes From Sun Up to Sun Down

We just love the idea of having less than 20 minute-recipes to fill and satisfy our day. Aside from convenience, these recipes boast of having in their plate super heart-healthy items that we have listed above. Here are some of the recipes that we enjoy preparing (and who wouldn’t) in 20 minutes or less.

Breakfast

EatingWell.com has lots and lots of heart healthy recipes to choose from. But what caught our fancy is their recipe for Quick Breakfast Taco. Is it too early for a Mexican flair? With a yellow sunshine and bright red colors to boot, we think it’s the right dish to greet you every morning.

Ingredients

1/2 cup of liquid egg substitute

1 tablespoon of salsa

2 corn tortillas

2 tablespoon of reduced-fat Cheddar cheese.

Ready in: 15 minutes or less – really!

Amount per serving: Calories: 153 | Total fat: 2g | Cholesterol: 3mg

To view the full recipe, visit the page at EatingWell.com

Lunch

We started your day with a Southwestern flair so why not fly to the east for a taste of something unique. For lunch, we recommend EatingWell.com’s recipe for Black Bean-Garlic Catfish. This low cal and low carb recipe is great for heart health watchers on the go. In less than 20 minutes, or even less, this recipe is essentially a satisfying dish that is complete with carbohydrates and protein to fuel your day ‘til sun down.

Ingredients

1/8 teaspoon crushed red pepper

1/4 teaspoon salt

1/4 cup all-purpose flour

1/2 teaspoon garlic powder

1 pound catfish fillets, dried and cut into four equal portions

1 teaspoon and 1 tablespoon of canola oil

1 tablespoon of black bean-garlic sauce

1 tablespoon of scallion, finely chopped

1 tablespoon rice vinegar

1 tablespoon water

Ready in: 20 minutes

Amount per serving: Calories: 218 | Total fat: 14g | Cholesterol: 53mg

To view the full recipe, visit this page at EatingWell.com

Snack

Feeling a little craving after three? We recommend slurping your way to a healthy heart with Strawberry-Almond Smoothie. This super creamy and satisfying smoothie is great for weight watchers, super for those who are eating their way to a healthy heart, and even perfect for those with diabetes.

Ingredients

1/2 silken tofu, all you need for this smoothie is four ounces

1 cup almond milk, or any low-fat milk you can pick at your local superstore

2 tbsps. of sugar

10 fresh strawberries

Ready in: 10 minutes

Amount per serving: Calories: 172 | Total fat: 4g | Cholesterol: 0mg

To view the full recipe, visit this page at EatingWell.com

Dinner

Feeling a little sluggish to make something elaborate for dinner? Salmon salad sandwich is a perfect recipe that for those who can spare only 15 minutes for preparing a heart healthy dinner for their family.

Ingredients

1/4 cup of minced red onion

1/4 tsp. freshly ground pepper

1 tbsp. of cold-pressed, extra-virgin olive oil

2 tbsps. lemon juice

2 romaine lettuce leaves

2 pcs. of 6- to 7-ounce can of coldwater salmon, drain before use

4 tbsps. low-fat cream cheese

8 pcs. of tomato

8 slices of toasted pumpernickel bread

Ready in: 15 minutes

Amount per serving: Calories: 286 | Total fat: 9g | Cholesterol: 34mg

To view the full recipe, visit this page at EatingWell.com

What Women Over 40 Can Do to Prevent Heart Disease

Women over 40 just need to start to realize that it isn’t really breast cancer that’s threatening their privilege to live longer lives. Statistics reveal that with every woman lost to breast cancer, there are eight who are taken by heart disease. And, that number is definitely not something we, women over 40, can't just learn to live with. If you think you’re genetically blessed to be somewhat far from the possibility of getting in the middle of all these and, therefore, shouldn’t be a bit worried, you may want to think again.

Am I at Risk of Cardiovascular Disease

Most women tend to picture men when they think of heart disease. It is like we hardly see women suffering from heart attack, notes Dr. Susan Brace, Los Angeles-based clinical psychologist. Mention ‘heart attack’ and women can, in an instant, see an aggressive male VP, clutching his chest, and falling on his table, after a business meeting.

The truth is that heart disease is a non-discriminating disease. Women who think they are far from becoming a statistic are one of the closest groups to inviting heart disease in their lives. Heart disease, together with stroke, can be essentially associated with several risk factors, which are grouped into two categories: The things you can’t and can change.

First things first, the things that make you a viable candidate: Age, race, heredity, and health history.

Age essentially puts women over 40, and in particular those who are near the big M, at risk of cardiovascular disease. Of course we know that with age comes a lot of things, and by ‘a lot of things’ we mean illnesses and parts of our body that hurt. And heart disease is one of life’s serious threats that we shouldn’t dare to ignore.

Race. Yes, heart disease can be non-discriminatory in terms of sex. But research shows that there are more black women who are at risk of cardiovascular diseases than white women.

Heredity. There are some things that we are happy about inheriting from our parents. And we’re sure that heart disease isn’t one of those.

Health history. If you have had a bout with heart disease, you’re actually at risk of having another.

The second category of risk factors gives us the sense that we do have control of what our body and our selves become. Though we become a viable candidate through our genes, race, and age, women over 40 need to know that they are things that they do that put them at the frontline:

High blood cholesterol. You have this going up, you also propel your exposure towards heart disease and stroke.

High blood pressure. You know this as hypertension, and you know that it’s one of the heaviest contenders among other risk factors for stroke and heart disease.

Stress. High powered-women who have access to the priciest of gyms and do work out 6 days a week think the least of themselves when it comes to suffering from heart disease. But research shows that women who are overachievers and who still crave to achieve more are inviting heart disease to lunch. The culprit: Stress.

Inactivity. Sure you may be at your ideal weight but living a sedentary lifestyle is like lounging around with heart disease.

Overweight. Carrying fat that goes beyond what your body needs to carry is a drag, bogging you down like an excess luggage.

Diabetes. Women over 40 who need to deal with diabetes, among other things, have up to seven times the risk of cardiovascular diseases than those who don’t have to. While life with diabetes can be challenging, it is important that women understand that it can be managed and controlled with a daily infusion of insulin, diet, and exercise.

Smoking. Puffing cigarettes is like a VIP pass to heart disease. A deadlier combo: Taking cigarettes and being on pills.

Prevention

Fortunately, you are given the opportunity to just reverse the effects of everything you have done to your body and control what seemed to be, well, out of your control. Though age and genes are like the mountains that you need to overcome, knowing that there are little swamps that you can conquer gives women over 40 the confidence and just the push they need to take control of their health and lives.

Face reality. One of the most effective prevention techniques that women over 40 can accomplish right at this moment is to simply accept that they are at risk. Anyone who starts accepting responsibilities, whether for themselves or for others, essentially starts to face the reality that life isn’t that easy as we thought. As we grow old (Read: become mature), we encounter difficulties and hardships that naturally push us to not to be smiling every time. But it is during these times that we must strive for balance in our lives.

Put off the light. If you’re a smoker and can’t see the need to quit, hear this: Highlighting to women smokers that they are really sending their selves in the frontline of heart disease is an incentive strong enough to get them quitting the very next day. Worse, women smokers face greater risk of heart disease than men who puff the same amount of smoke everyday. Whenever women visit my office for vitamins and herbs that will help them loose weight or pull their cholesterol level down, I tell them, “Look, your slightly elevated cholesterol or being five pounds overweight will not kill you, but smoking will,” notes Dr. Sharonne Hayes.

Move. And we mean that because we care. Women who move in the form of exercise can pin down almost every reason why heart disease can take over their lives, notes cardiologist Elizabeth Ross, M.D. Exercise not only makes you feel and look good but improves your total cardiac conditioning. It lowers your blood sugar, pulls your blood pressure down to a safe level, and just erases stress. There’s no better prescription than that, says Ross.

Stay light. Another benefit that you can thank exercise for is when it comes to managing your weight. Maintaining a healthy weight is like a battle half won against heart disease. Women who tend to move a lot tend to be at their safest and healthiest: Normal blood pressure and cholesterol and they are the last people you can think about when it comes to developing diabetes.

Know what is safe. Unless you know what your doctor can say about your health, you cannot be, in general, safe from illnesses and diseases. Lowering bad cholesterol and even blood pressure is not enough; you need to know the numbers that safe for you so you can help yourself when the experts can’t be around. A simple advice: Have a regular schedule of getting your blood pressure and cholesterol checked. Your doctor is really your best ally in living a long, fulfilling life; keep him informed and stay on what he recommends and you can really see and feel the difference.

Do not trouble trouble. You think you’re safe from occupational stressors since you’re on staycation? Think again. The latest study that links stress and anxiety to heart disease sheds light on what most stay-at-home moms never thought before: Worrying about everyday nuisance do exposes you to heart disease. Doing household chores is healthy; worrying about not getting it done on time is another. All those negativities or just being anxious about a mismatched bedsheet pushes not only stress hormones beyond the normal level but also blood pressure and cholesterol as well.

Let it go. Sure it’s okay to wear your heart on your sleeves, but hanging a chip on your shoulder? Recent study concluded that women who often find themselves in the middle of fights and conflicts are exposed to heart disease by up to 34 percent. Another group that are writing an open invitation to heart disease: Those who stay mad. Studies show that women over 40 who harbor bitterness and linger on it are not only making it hard for themselves but especially for their hearts. Another compelling reason why bygones should be bygones.

Another not-so good attitude that you should rethink is being so skeptical. On the February 2008 issue of Glamour, Rebecca Skloot notes that women who just didn’t trust people are encouraging an elevated C-reactive protein, essentially a chemical that lights to indicate an inflammation in the heart. But skepticism and being distrustful are two instincts you can’t live without if you want to survive; in fact, being so trusting isn’t healthy either. Instead, strive to strike a balance. After all, it wouldn’t hurt if you give someone who’s asking a chance to prove themselves.

Don’t do it all. Women are guilty of being everyone to, well, everyone. Aside from the roles she play when she’s at home, women over 40 often feel that it is her responsibility to become the nurturing boss at her workplace, the ear to her friends, and the loving daughter to her parents. And some times being all these can be just overwhelming. If you think you can’t be all these at all times, then don’t. Don’t feel awful when you can’t cook a hearty dinner for your husband, call your daughter, or, if you can’t listen to the story of a colleague. It’s time that you become your person. When you ask the question, “What about me?,” everything will fall into their righteous place.

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Take a Load off Your Heart: 109 Things You Can Actually Do to Prevent, Halt, and Reverse Heart Disease

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The Heart Healthy Cookbook: Over 700 Recipes for Every Day and Every Occassion

Aside from making the right food choices, The Healthy Heart Cookbook emphasizes one thing that challenge most, if not all, heart-watchers: Sticking to what you know is right for you. With over 500 pages of detailed facts and illustrations of dishes that are good for your heart, Joseph and Bernie Piscatella generously detail why loving your heart isn't a one-time affair but a lifetime of making heart healthy choices. With over 700 recipes, we are sure you will never run out of heart healthy ideas to fill and satisfy you and your hubby all year long.

Yoga for the Rest of Us: Heart Healthy Yoga

Specifically designed to help both beginners and even experienced yogis specifically target poses that will benefit their heart, Yoga for the Rest of Us: Heart Healthy Yoga is essentially a must-have for heart health-watchers. Yoga for the Rest of Us: Heart Healthy Yoga offers challenging movements that will not isolate some of your muscles during each pose but strives to engage every inch of your body. The Program essentially re-connects you to your inner self so you can go through your journey of improving balance and easing stress.

The Ten Commandments of Heart Healthy Cooking

After you have made sure that you have shop for heart healthy foods, we dare you to plan your menu around these super heart healthy cooking methods. All these prep methods are basics, which essentially lies in the heart of heart healthy dishes. If you are one of the million women over 40 who have been constantly monitoring their heart, translating these heart healthy prep methods for their very own dishes can be quite easy. If you’re quite new to all these, consider this list as the better alternative to your traditional it’s-all-about-the-taste method of cooking.

1. Preparing meat and veggies. Anything that goes beyond what is recommended is always not healthy. When it comes to preparing veggies and meat, a good rule of thumb is the faster, the better. Always opt for quickie when preparing your dishes, especially when it comes to veggies. Stir-fry and boiling may top other’s list of healthy prepping methods. But when it comes to our kitchen, what really won our heart is steaming.

2. Adding flavors. Be natural, even when you’re putting flavors to your meat. Whether you’re marinating or throwing some fast, quick flavor to a slab of steak, experts always have on their pantry fresh herbs, onions, vinegar, tomatoes, garlic, and ginger. For the on-the-table adjustments, always make sure that low-fat sauces or, better, fat-free salad dressings is always within reach.

3. Real fast dessert. Need some fun dessert ideas this Valentine’s Day? Throwing some fresh fruits in the blender is a no-fuss, no-bake, and super healthy dessert that lovers of all ages can really love and appreciate. Right after you have put down the grocery bags, snatch three to four pieces of banana, toss in a handful of frozen berries and kiwi, and just pop open a bottle of fresh fat-free yogurt. In less than three minutes, you’re ready to sip a super healthy and refreshing glass of smoothie that has at least 3 servings of antioxidants to pump up your body’s defenses.

4. Cheating your veggies. If you need to be somewhere the whole day of the 14th (of all day), opening a can of vegetables is the fastest and most convenient way to meet your recommended serving of veggies that day. But before you pop that can, make sure that you have picked up the low-sodium variety from the shelf.

If you have time to do some shopping comparison, get a number of cans and check what’s on the label. Though this would take some time from your estimated number of hours to do all the dishes, this would make sure that you get to pick the healthiest item to use in your dish.

5. Low-cal baked recipes. Cap the evening with a low-fat bakery recipe by simply cutting the fat ingredient in half. Traditional bakery recipes are just loaded with oil, butter, shortening, or margarine; if you love to surprise your hubby with not only a heart shaped but most importantly heart healthy cake simply follow this rule: When your recipe book calls for one cup of the fatty ingredient, supply your mixing bowl with half. Worried about serving dry cake? Replace what is lost. We recommend pouring in healthful ingredients like orange juice, fat-free sour cream, applesauce, or low-fat yogurt. This not only provides a surprising flavor in your dessert but a healthier substitute to these heart nemesis-ingredients.

6. Sometimes extra are just extra. Cooking heart healthy dishes also means removing what’s really unnecessary. Embellishments and extra ingredients, if possible, can be removed if you have seasoned and cooked the star of the dish well. If your dessert recipe calls for a cup of chocolate chips, dare to cut what’s recommended in half, or even less. If your main dish needs half slab of butter, we encourage that you just skip this fatty part.

Baking for a heart surprise for the hubby? When it comes to your cake recipe, dare to spread less frost than necessary. Serving a double-layer cake? Simply fill in the middle and top and forget about putting the unnecessary frills on the sides. Feeling more daring? Do some light sprinkling of powdered sugar instead of generously meticulously spreading the pink frosting. This will not only cut your prep time by half but also pulls the numbers down to 130 calories, less than 5 grams of fat, and, hear this, only 2 grams of saturated fat.

7. Always go for the fat-free products. Let’s be honest, here, fats do taste good – and they make our foods more savory and tasty. If you think your dish will end up still tasting good, try the low-fat version like fat-free sour cream, light cream cheese, reduced-fat cheeses, light mayonnaise, and everything that show off “light”, “reduced-fat”, or “fat-free” in their label. What we have in our kitchen include fruit purees, strong coffee, chicken broth, free sour cream, and, of course, fruit juice. These super healthy alternatives not only cut the fat by more than half but add the much needed boost of moisture and even flavor in your dish.

8. Make egg substitute. When it comes to egg dishes, we recommend using egg substitutes in place of half of what the recipe calls for. Say, you’re making a mighty breakfast casseroles and need to crack 6 eggs. In cutting the fat in half, pour in 3 whole eggs and 3/4 cup of the egg substitute in the bowl. With every egg you have replaced, you cut 45 calories, 213 milligrams of cholesterol, 5 grams of fat, and 1.6 grams of saturated.

9. Go for the less-fat fry. The cardinal rule of heart healthy cooking is to never deep-fry. But when it comes to dish that really calls for some real crispiness, we recommend you do some pan-fry or oven-fry instead. When it comes to pre-frying, spread some safe amount of cold-pressed olive oil instead of canola. By simply controlling the oil that you have poured in the pan, you can save your heart from drowning from at least 13.5 grams of fat and 120 calories.

10. Add whole grains to your menu. If you’re planning to make a five-course Chinese meal, we’re sure you’re going to need a lot of rice in there. And when it comes to rice, we always recommend the wild and crazy varieties when it comes to fiber: Wild rice and the brown ones. For some really heart healthy dishes, plan your meal around menus that feature lots of grains and oats. Aside from the obvious health benefits of eating grains, filling your plate from these fibrous items will fill you up so you can just say “no” to the rest of the calories waiting at your plate.