Healthy Heart Tip: How to adapt your recipes to benefit your heart

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: How to adapt your recipes to benefit your heart

If you’re trying to eat healthier and live a healthy lifestyle, then some of the recipes that you enjoy cooking may not fit into your new way of life. By adapting your less healthy recipes to make them more nutritious, you can still enjoy these meals and look after your health.

This could be either swapping ingredients to healthier ones, removing some unhealthy ingredients or adapting the quantities of ingredients within the dish. These changes can help to reduce your blood pressure, LDL (bad) cholesterol levels and give you more energy.

Less than 50% of adults in the UK try to eat healthy most of the time, if you aren’t one of these then now is the time to change your unhealthy eating habits. Here are some tips to help you adapt your recipes.

Reduce your portion size

Overconsumption is an issue across the world, with many people not paying attention to their bodies showing signs of feeling full. Regularly people serve and consume large portions, as it is believed that you should finish your plate of food to avoid food waste.

However, if you reduce your portion size and freeze any leftovers for another day, then you can benefit your health by avoiding overeating. If you’re concerned that this might not be enough food, then reduce it gradually or add a side of vegetables to your meal.

Swap your protein

Swapping your processed or fatty protein source to a leaner version such as chicken, turkey or fish will help to reduce the amount of saturated fats you’re consuming and lower your LDL (bad) cholesterol, which is great for your heart.

You could also reduce the quantity of meat in your recipe and add in some lentils, this works great if you’re making a bolognaise or chilli con carne.

If you follow a plant-based diet or want to consume more plant-based protein, then use quinoa, tofu, pulses, nuts and seeds as your main sources. Try not to consume many plant-based meat alternatives, as these processed foods are often high in salt and saturated fats.

Add more fibre

Fibre is a great way to lower your blood pressure and cholesterol levels. Try swapping your chips for sweet potato wedges and bulk out your meals by adding fruit and vegetables. This will also help you to reach your five a day.

Another way to increase your fibre intake is by swapping your white carbohydrates, such as bread, pasta, rice and cereal for wholegrain varieties.

Don’t add salt and sugar

You could remove the addition of salt and sugar in your recipes and be aware of any that are already hidden in the foods that you buy. When cooking, try using herbs and spices such as garlic, coriander, and chilli to add extra flavour without increasing your blood pressure.

If you’re cooking with sauces, gravies or stocks, then opting for low-salt and sugar versions is much better for your heart.

Always check the food labels before you buy and choose the ones with the most amount of green on their traffic light labels.