When cutting back on sodium, fat (particularly saturated and Trans fats) and cholesterol, how you cook is just as important as what you cook. People with heart failure and their families don't have to give up taste or the foods they love. Often minor changes in how favorite foods and recipes are prepared can make a big difference.

The first goal for many people with heart disease is to reduce the amount of salt they eat. This is usually more important than controlling saturated fat and cholesterol consumption. If you usually add salt while cooking, simply put the salt shaker out of reach. Don't season meats and vegetables with prepackaged mixes, which often contain a lot of salt. Don't fry foods in oil, which adds unwanted fat and calories. Instead, try some of these healthier techniques:

tips for healthy cooking (reduce your cholesterol)

• Stir-fry Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil. Avoid high-sodium seasonings like teriyaki and soy sauce.
• Microwave This is a good alternative because it's fast and doesn't add fat or calories.
• Roast Put a rack in the pan so the meat or poultry doesn't sit in its own fat drippings. Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.
• Grill or broil Always use a rack so fat drips away from the food.
• Bake foods in covered cookware with a little extra liquid.
• Poach Cook chicken or fish by immersing it in simmering liquid.
• Sauté A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick. You also can use a nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of oil rubbed onto the pan with a paper towel. When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.
• Steam vegetables in a basket over simmering water. They'll retain more flavor and won't need any salt.

Ways to Increase Fiber

• Choose whole grain instead of refined products. For example, use whole wheat flour, brown rice, oatmeal, whole cornmeal and barley.
• Whole wheat flour can usually be substituted for up to 1/2 cup of the white flour in recipes. For example, if a recipe calls for 2 cups of flour, try 1 cup of white and 1 cup of whole wheat flour.
• Add fruits to muffins, pancakes, salads and desserts. Add vegetables to casseroles and salads.
• Add grated or mashed vegetables or fruits to sauces or baked goods. For example, you can add grated carrots to spaghetti sauce and meat loaf.

Ways to Decrease Sugar

• Try using 1/4 to 1/3 less sugar in baked goods and desserts.* For example, if a fruit pie recipe calls for 1 cup of sugar, use 2/3 or 3/4 cup sugar. This works best with quick breads, cookies, pie fillings, custard, puddings and fruit crisps. It may not work for some cakes. Do not decrease the small amount of sugar in plain yeast breads because it provides food for the yeast and helps the bread rise.
• You do not have to add sugar when canning or freezing fruits or you can buy unsweetened frozen fruit or fruit canned in its own juice or water.
• Increase the amount of cinnamon or vanilla in a recipe to make it seem sweeter.

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