Page 171 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 5
Appendices

3. Choose lean meat and dried beans, and eat more fish
Choose lean meats, poultry with skin and fat removed and bean
products that have not been deep-fried. As for fish, select fish that
is rich in omega-3 fatty acids (e.g. salmon, tuna, sardines). Avoid
using high-fat cooking methods (e.g. pan-frying, deep-frying) and
high-fat sauce (e.g. cream sauce, mayonnaise) to prepare fish.

4. Use low-fat cooking methods

• Use more low-fat cooking methods (e.g. steaming, stewing,
blanching, baking). Quick pan-frying or stir-frying in just a little oil
or using a non-stick pan can reduce the amount of oil used.

• Use vegetable oil (e.g. peanut oil, canola oil) for cooking. Avoid
using oil that is high in saturated fat (e.g. lard, butter, coconut oil).
Use a measuring spoon to reduce the amount of oil used.

Reducing the Intake of Foods that Can Affect the Heart

Foods that are high in saturated fats, trans fats, cholesterol or
sodium (salt) can affect the health of the heart. Eating too much of them
will increase the risk of cardiovascular disease.

1. Avoid foods that are high in saturated fats

Saturated fat is mainly found in foods from animals, (e.g. chicken
skin, Chinese sausages, belly meat, chicken feet). Besides butter,
some vegetable oils (e.g. coconut oil) is high in saturated fat and
should be avoided.

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