Mountain States Cardiology
A Healthy Diet



7 Simple Ways to Reduce Calories and/or Fat   7 Ways to Reduce Your Salt Intake
  1. Brown meats by boiling or cooking in non stick pans with little or no oil.
  2. Chill soups stews, sauces and broths.  Lift off congealed fat (saves 100 calories per tablespoon of fat removed).
  3. Trim fat from meat and remove skin from poultry.
  4. Use water-packed canned products (canned fish, canned fruits).
  5. In recipes for baked products, the sugar can often be reduced to 1/4 to 1/3 without harming the final product.  Cinnamon and vanilla also give the impression of sweetness.
  6. Use fresh fruit whenever possible.  If canned fruit must be used, select water-packed varieties, fruit in own juice or drain heavy syrup from canned fruits. 
  7. For sauces and dressings, use low-calorie bases (vinegar, mustard, tomato juice, fat-free bouillon) instead of high calorie ones (cream, fats, oils, mayonnaise).
  1. Use other spices during cooking, such as garlic, oregano and Mrs. Dash.
  2. Rinse all canned vegetables before cooking.  Cook in fresh water.
  3. Avoid processed foods, such as lunch meats, frozen dinners and crackers.
  4. Keep salt off the table.  Avoid adding salt to prepared meals. 
  5. Be aware that nearly all foods contain some salt, including bread and milk.  Read labels carefully to keep salt intake to less than 2000 mg per day.
  6. Eat fewer fast foods, which have high amounts of salt. 
  7. Soups have high amounts of salt, and usually have at least 2 servings per can.  Stick to only 1 serving, or buy sodium-free soups.