Handout - Healthy Heart, Healthy Family, A CHW Manual

Healthy Cooking Tips

Bake, steam, broil, or grill food instead of frying.

Remove the skin from chicken and other poultry before cooking.

Cool broth, soups, and stews, and skim off fat before serving.

Use oils low in saturated fat, such as canola, safflower, and sesame oil.

Trim visible fat from pork and other fatty meats before cooking.

Use the slow cooker (Crock-Pot®) to cook meats and stews, and skim the fat off the surface before serving.

Flavor the food with vegetables, herbs, and spices–not with fat!

Choose More Often

Chicken–breast, drumstick (skin removed before cooking)

Pork–ears, neck bone, feet, ham hocks

Beef–tripe

Fish and seafood (Shrimp and crawfish have more cholesterol than most other types of fish and seafood. But they are lower in total fat and saturated fat than most meats and poultry.)

Lean cuts of meat (such as round, sirloin, and loin)

Egg whites

Vegetable oil (such as canola, safflower, or sesame oil)

Choose Less Often

Chicken–wing, thigh (skin on while cooking)

Pork–hog maws, luncheon meat, vienna sausage, bacon, ribs

Fatty cuts of meat

Beef oxtail

Organ meats (such as liver, kidney, brains, and tongue)

Egg yolks

Lard, butter, shortening

Source: Adapted from Be Heart Smart! Eat Foods Lower in Saturated Fat and Cholesterol, NHLBI, and http://www.americanheart.org/presenter.jhtml?identifier=516.

Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

Session 5 Handout Lola's Tips To Eat Less Saturated Fat and Cholesterol

Healthy Cooking Tips

Choose More Often

Choose Less Often