Heart Healthy Cooking - Tip # 2

Eat Foods Containing Omega-3 Fatty Acids 

  • Select oils that provide omega-3 fatty acids, such as canola, flaxseed or soybean oil.
  • Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too.
  • Eat two 4-ounce portions of fatty fish each week, like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.
  • Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Remember all egg yolks contain cholesterol.

Reduce Salt (Sodium) 

  • Prepare foods at home so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Add no additional salt to food at the table.
  • Select reduced-sodium or no-salt-added canned soups and vegetables.
  • Check the Nutrition Facts panel for sodium and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor. 

Reviewed December 2012 from the Academy of Nutrition and Dietetics