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Cook Your Way to a Healthy Heart

Want to learn more? Join Piedmont Medical Center for a Healthy Heart Bash where you can meet cardiac care physicians that will cover information and tips for living a life that protects your heart. You will have the chance to ask them questions while enjoying heart healthy hors d'oeuvres, wine and raffle prizes. This event is FREE. Gather your family and friends, and register today!

The cut of meat makes a difference

When picking out your meat, opt for “choice” or “select” grades of beef instead of “prime." Use cuts of meat that are labeled “loin” or “round” as they typically have the least amount of fat. For poultry, choose leaner light meat such as breasts, rather than fattier dark meat from the legs and thighs.

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Fresh, canned, or frozen: stock up on fruits and veggies

Buy a variety of fresh, canned or frozen fruits and vegetables. Make sure your canned vegetables are low in sodium, and that your frozen ones don't have added butter or sauces. Canned fruit should be in 100 percent juice, not syrup, and frozen berries should not have added sugar.

Low-fat dairy makes the tummy merry

Look for dairy products that are fat-free or low-fat, such as one percent milk, or cheese that has three grams of fat or less per serving.

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Grains are good

When selecting breads, cereals and grains, make sure whole grain is listed as the first ingredient.

Cook smarter with oils low in saturated fats, trans fats and cholesterol

Healthy cooking oils include canola, corn, olive, sesame, soybean, sunflower and safflower oils.

Put the "stir" in "frying"

Instead of frying, cook with less fat by stir-frying, roasting, grilling, broiling, baking, poaching, sautéing or steaming. And did you know, using nonstick pans and cooking sprays can cut down on total fat as well?

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Get creative when seasoning meats and veggies

Drizzle vinegar on steamed vegetables, add onion or garlic to meat, bake chicken with barbecue sauce or low-fat Italian dressing, and sprinkle lemon pepper on chicken. In addition, resist the urge to add salt. It's recommended to have less than a teaspoon of salt per day.

Get your portions right

Did you know...a serving of meat, chicken or fish (two to three ounces) equates to the size and thickness of a deck of cards?

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