Food & cooking tips
Some simple tips to help make your cooking healthier for
your heart. Instead of…. try….
Butter
Mono- or poly- unsaturated fats such as olive, canola and
sunflower oils or spreads as a topping, use avocado or low fat
ricotta, hummus or cottage cheese
Cream
Low fat milk (hint: you can add a little cornflour to thicken),
buttermilk, light sour cream, yogurt or evaporated milk
For desserts try low fat yogurt or ricotta
Coconut milk
Low fat milk with a little coconut essence or low fat coconut
flavoured evaporated milk
Salt
Herbs, spices and vinegars e.g. basil, rosemary, garlic, mustard,
paprika or lemon juice
Sugar
For muffins and cakes halve the amount of sugar and add naturally
sweet ingredients like fruit, flavoured low fat yogurt, or fruit
juice (with no added sugar)
White flour
Wholemeal flour or a mixture of wholemeal and white flour
Try swapping some of the flour with rolled oats or oat bran (you
may need to add a little extra liquid to keep the baking moist)
Frying foods
Baking, steaming, grilling, poaching or boiling cut down the
amount of oil by using a little cooking spray oil