Eggs can be a part of a heart-healthy diet as long as you take stock of your saturated fat intake for the day and are staying within the recommended limits.
Expert’s tip: Opt for making a “chia egg” for a fibrous, omega 3-rich egg replacement in baked goods. Mix 1 tablespoon of chia seeds with 3 tablespoons of water to replace one egg in a recipe.
5. Ground beef
When you’re craving a juicy burger or a thick slice of meatloaf, mix equal parts lean ground turkey breast and grass-fed, lean ground beef. The ground turkey adds moisture and makes cooked burgers less crumbly.
For recipes like chili, pasta sauce, or casseroles that call for ground beef, you can substitute with ground turkey without noticing much of a difference.
Expert’s tip: Most supermarkets offer a variety of great-tasting, low-fat sausages made from ground turkey. Opt for a ground turkey breast, which has lower saturated fat than the thigh and leg varieties.
Also, consider buying organic to increase nutrient quality and density. Organic meats often contain higher levels of omega-3.
Chocolate does have a place in heart-healthy diets, but you should forgo white chocolate and milk chocolate varieties. Eaten in moderate amounts, dark chocolate (70 percent cocoa or higher) may reduce blood pressure and LDL (bad cholesterol) levels, according to the International Journal of Molecular ScienceTrusted Source.
For baked goods like cookies and cakes, finely chop the dark chocolate to evenly spread it throughout the recipe and reduce the amount of sugar called for by one quarter or one half.