By: on In Healthy Living

Healthy Cooking Can Help Prevent Stroke


Most of us know the value of a healthy diet. We know that we need to eat plenty of vegetables and fruits, lean proteins and whole grains, however, did you know that a healthy diet consists of more than just picking the right foods?

The way in which you prepare your food is almost as important as the foods you select. Depending on how you cook, you can potentially further cut fat, reduce calories, lower sodium and cut cholesterol. Which begs the question – how do you do it?

Meal Preparation

– While frying food is certainly delicious, it seems a little redundant to take something like a healthy piece of broccoli, only to batter and fry it. Instead, try roasting, grilling, or broiling your food. Also, cook food on a rack so that it doesn’t sit in its own drippings.

– If you are going to stir fry, try using a little vegetable stock instead of oil.

– When trying to get your vegetable fix, instead of cooking them in a pan with oil or butter, try steaming them.

Nutritious Substitutions

While everybody has their favorite dishes, all too often those dishes are not the best for us. However, by making some clever substitutions, you can up your healthy cooking game and lower your risk of stroke.

– If the recipe calls for heavy cream, try using evaporated fat-free milk instead

– When the recipes call for sour cream, swap it out for low-fat cottage cheese or even a low or non-fat yogurt.

– While it can be tempting to use shortening in your recipes, for a heart friendly alternative, try using olive, canola or sunflower oil.

– Whenever possible, always use fresh vegetables over canned, mainly for the reduced sodium content.

– If you really want to up your game, forget shortening and oil altogether and instead, use ripe bananas or apple sauce.

– Choose your meets wisely and always go for the lower-cholesterol cuts.

These include beef round, sirloin, loin, and ground, along with turkey and chicken breast, as long as the skin has been removed.

The scariest thing about strokes is that they can happen to anyone, at any time, regardless of where they are. However, while these brain attacks, for the most part, come out of nowhere, we do know that it is possible to reduce one’s risk of having one. And one of the best places to start is right at home, more specifically, right in your kitchen.