How to minimize saturated fat, sugar and sodium in your diet.
Some of the best dietary advice to help decrease the risk of cardiovascular disease is to reduce consumption of saturated fat, sugar and sodium. These are long-standing recommendations based on solid scientific evidence. At the same time, limiting fat, sugar and salt can often compromise flavor, posing a significant barrier to adhering to a heart-healthy diet. The good news is that it is actually possible to cut back in these overconsumed nutrients while maintaining taste.
Taste testers evaluated each individual dish for likability, appearance, flavor and texture while also ranking the three versions of each recipe in order of preference. Participants were not aware of which dishes were modified. Adding herbs and spices improved the overall likability of seven of ten recipes to the level of the original recipe or even better.
1. Swap out full-fat products for low-fat and non-fat ingredients when possible. Use 1% or 2% milk instead of whole milk or cream. Opt for non-fat Greek yogurt instead of regular sour cream. 6. Choose lower sodium ingredients like coconut aminos, lemon juice, Dijon mustard and vinegar to add flavor with less salt.
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