I find this article very informative and helpful so am sharing it here with you.  Snag this from the newspaper – Health Line section.

According to Dr. Ma. Belen Carisma, Cardiologist and President of the Philippines Heart Association (PHA) said, cooking for a healthy heart is easier than most people think.    She shares below tips on how to whip up low fat low sodium but tasty dishes by:

1.  Reducing saturated fats in meat and poulty by

- selecting lean cuts of meat with minimal visible fat.
- buying “choice” or “select” grades rather than “prime” cuts.
- trimming all visible fat from meat before cooking.
- broiling rather than pan-fry meals such as hamburger, lamb chops, pork chops and steak.
- using a rack to drain off fat when broiling, roasting or baking.  Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade.
- eating chicken and turkey rather than duck and goose, which are higher in fat.  Remofe the skin from chicken or turkey, preferably before cooking.  If your poulty dries out too mucy, leave the skin on for cooking but remove before eating.  (this is really going to be hard for me as i love chicken skin) lol
- limiting processed meats such as sausage, bologna, salami and hot dogs.  Many processed meats are high in calories, saturated fat, and sodium.  Organ meats such as liver, kidney and brain are very high in cholesterol.

2.  Choose seafood at least twice a week and prepare them by baking, broiling, grilling, or boiled rather than breading and frying.   Shrimp and crawfish have more cholesterol than most other types of seafood, but they’re lower in total fat and saturated fat than most meats and poulty.

3.  Cook fresh vegetables the low-fat, low-salty way.
Cook vegetables in a tiny bit of vegetable oil.  Just 1 to 2 teaspoons of oil enough for a packing of frozen vegetables that serves four.
4.  Instead of salt, add herbs and spices to veggie dishes.
Use these herbs and spices to make vegetables even tastier:

• Rosemary with peas, cauliflower and squash
• Oregano with zucchini
• Dill with green peas
• Marjoram with Brussels sprouts, carrots and spinach
• Basil with tomatoes (got this recipe in my restaurant

5.  Substitute egg whites for whole eggs.
The cholesterol in eggs is all in the yolks- without the yolk, egg whites are a heart-healthy source of protein.

I shared this article for a girlfriend who like me is also fighting unwanted fats. Together with her fat loss pill and healthy cooking, am sure in a year, she will eventually get rid of her 40 pounds extra.