Home cooking
Eating at home can be just as much fun and satisfying as dining out, and you don't have to leave a tip.
Whether you're cooking for yourself, your family, or throwing a party, try these simple tips to make your home cooking just as delicious as ever‡—and heart healthy too:
- To keep the flavor and lose the salt, substitute herbs and spices.
- Use cooking methods such as grilling, baking, and steaming
instead of frying or sauteing.
Read on for more ideas on how to make eating at home worth coming home to.
The DASH eating plan can help lower blood pressure. This plan:
- Is rich in fruits, vegetables, and fat-free or low-fat dairy products
- Includes whole-grain products, fish, poultry, and nuts
- Is low in saturated fat, cholesterol, and total fat
Shopping for food
When it comes to shopping smart, variety is key. An overall healthy diet includes foods from all the food groups, such as fruits, vegetables, whole grains, fish, and low-fat and fat-free dairy products.
And read food labels to understand exactly what you're eating in terms of sodium, serving size, and fat content. Here are some more tips to make better food choices:
- Buy cooking oils that are high in monounsaturated fats, like olive oil and canola oil
- Shop for low-fat or fat-free salad dressings, mayonnaise, and other condiments
- Find ketchup or steak sauces without added sugar or corn syrup
- Keep a wide selection of spices and herbs in your kitchen to sprinkle on your food instead of salt (sodium)
- Start reading package labels of prepared foods to learn about their sodium and nutrition contents
- Substitute high-sodium products with lower-sodium ones (eg, soups, soy sauce, and teriyaki sauce often come in low-sodium versions)
- Choose low-fat or fat-free dairy products
- Limit canned or processed meats, like bacon or packaged ham
- Limit pickles, olives, and other foods that are packed in jars of brine
- Munch on fruits and veggies rather than on high-sodium snacks, like pretzels and potato chips
Cooking your meals
If you make gradual changes to your eating and cooking habits, you may not feel so deprived that you give up on eating healthier. Here are some small modifications that can help make a difference:
- Use less salt than your recipes call for
- Add spices and herbs to your recipes instead of salt
- Use non-fat cooking sprays whenever possible
- Pour a small amount of oil on a paper towel and wipe it over a pan, to better control how much you add
- Use nonstick cookware and bakeware to help cut down on the need for greasing pans with butter and oils
- Instead of frying foods, use cooking methods that add little or no fat, such as broiling or baking
Recipes
Once you come up with a repertoire of recipes that are both healthy and delicious, it won't seem like such a sacrifice to maintain a healthy diet. And when you join the BP Success Zone Program, you'll find yummy recipes just for members, yours to download for free. So join the BP Success Zone Program today.
The DASH eating plan for high blood pressure
The National Heart, Lung and Blood Institute (NHLBI) has an eating plan that can help lower high blood pressure. It's called the Dietary Approaches to Stop Hypertension (or DASH) eating plan. Get a free printable version of the DASH eating plan.
*Limitations apply. This offer is not valid for patients reimbursed by federal healthcare programs, including Medicare, Medicaid, TRICARE, the Department of Veterans Affairs, state maternal and child health block grant programs under 42 U.S.C. section 701 et seq., state social services block grant programs under 42 U.S.C. section 1397 et seq., or any other similar federal or state healthcare program; or for patients in MA; or purchased outside the US and Puerto Rico. Void where prohibited by law, taxed, or restricted. See Terms & Conditions. If your pharmacist or cashier has questions about processing your savings, please refer them to the toll-free number on the back of the Savings & Membership Card. The BP Success Zone Program Savings & Membership Card is the property of Novartis Pharmaceuticals Corporation and Therapy First and must be returned upon request. Both parties reserve the right to rescind, revoke, or amend this offer without notice. This offer will expire on December 31, 2010. Limit one offer per patient. Patient is responsible for reporting receipt of Program rewards to any private insurer that pays for or reimburses you for any part of the prescriptions filled with this Program.
‡Consult with your healthcare professional (HCP) before making any dietary changes.
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