FOR	HEALTHY HEART ALTERNATIVE
sour cream	low-fat yogurt
creamed cottage cheese (4% fat)	low-fat cottage cheese (1% fat), pot cheese, farmer's cheese
ricotta cheese	part-skim ricotta cheese
heavy cream	evaporated skim or low-fat milk
whole milk	low-fat milk (1-2% fat), skim milk
butter	margarine made with liquid vegetable oil
oil	olive, canola, corn, safflower, soybean, sunflower, peanut
salad dressings	nonfat or low-fat yogurt mixed with mustard, lemon, herbs and spices or oil-free dressings
luncheon meats	turkey and chicken breast
tuna packed in oil	low-sodium, water-packed tuna or water-packed, rinsed and drained
red meat protein sources	dried peas and beans (legumes), pasta, grains, cereals
potato chips, corn chips	salt-free pretzels, air-popped popcorn, rice cakes
chocolate candies	dried fruits, nuts (except Brazil, cashews, macadamia and pistachio), sesame and sunflower seeds
ice cream, ice milk	sherbet, Italian ices
commercial gravies	homemade gravies, skimmed of fat
self-basting turkey	regular turkey, basted
prime or choice grades of meat	good or standard grades of meat
hard cheese: Cheddar	low-fat cheddar or Swiss; part-skim Swiss, muenster, mozzarella; no salt added
chocolate cake	angel food cake
pastries	graham crackers, vanilla wafers
1 cup solid shortening	2/3 cup polyunsaturated or monounsaturated vegetable oil
1 egg	2 egg whites
cooking vegetables in butter	steam vegetables; flavor with herbs
biscuits, muffins, croissants	hard rolls, pita pockets, Italian bread, sandwich bread
high-fat crackers	bread sticks, graham crackers, whole-grain crackers or flat breads, melba toast, oyster crackers, soda crackers
sauteing foods in fat	saute in nonstick skillet without oil or use skillet sprayed with nonstick cooking spray
browning meats in fat	brown in its own fat
preparing gravies	chill until fat congeals and lift off fat, or dip paper towel in gravy to absorb fat, or use a gravy skimmer
cooking poultry	remove skin, then cook as recipe directs
cooking meats	trim all visible fat from meat prior to cooking; cook on a rack to drain fat
buttering breads, muffins and vegetables	dip a pastry brush in olive or sesame oil and lightly paint breads, muffins and vegetables
poaching meat, fish and poultry in cream sauce	use vegetable stock or clear, low-sodium broth
purchasing beef	choose lean cuts: loin, chuck, ground beef, flank steak
purchasing pork	choose lean cuts: pork pieces, arm roast, loin
purchasing lamb	choose lean cuts: leg, loin, rib, shoulder
purchasing veal	choose lean cuts: cutlets, sirloin roast, veal breast
purchasing fish	choose varieties high in omega-3 fatty acids at least 2 times per week