Heart Healthy Diet and Cooking

Heart Healthy Diet and Cooking 

hello everybody and welcome today to our spreecast we’re very excited to have this topic today as we know this is a very common question there’s a lot of questions always about healthy diet and how to prepare foods in a healthy way today we have julia’s and paano who’s our dietician from preventive cardiology and Jim perko is the executive chef with our wellness program so we’ll be able to give insights on to heart healthy diet and also how to prepare foods so welcome everyone and welcome Jim and Julia thank you we are going to we’re going to start with our first question and that one is from Nancy brown and I’m going to let Jim take this because it does have to do with food preparation she wants to know about making gluten-free bread and as far as the ingredients a lot of them are expensive and if you have any suggestions about gluten-free bread and and cooking sure our daughter is actually celiac so I’ve had a little bit in the last several years or at best thing to do is buy in bulk because when you go and buy even small it’s going to cost you a lot more so anything you could do to buy in bulk it’s going to save you a lot money and then also so I looked around I try to find some places that would be cheaper so from you could get five pounds xanthan gum from nature’s for 3750 vs 8 ounces from Bob bread sville for 1149 also if you use like a baking mix those are pretty expensive but sometimes you could moderate the amount of xanthan gum with guar gum or mix it in with a baking mix and then that might save you a little bit of money rather than just going straight xanthan gum and then other things you could do is try to just make things where you if you buy in bulk you can make like muffins if you’re going to do it baked goods and then freeze some ahead of time so you’re not just making small batches you know that way it’ll it’ll save you a little bit on preparation in time as well hope that helps thanks Jim thank you Jim Julia do you have anything to add about gluten-free and heart healthy diet I bet you have a lot of patients that come in and talk about that not specifically towards that question alone I think Jim did an outstanding job at answering that question but in general if you’re following a gluten-free diet for heart health you just want to be mindful on what type of gluten-free ingredients are included and the overall saturated fat of specifically packaged foods so making foods at home on your own with gluten free ingredients usually does not pose any issues at all but the packaged processed foods are really where you want to be more mindful of the nutrition label and checking saturated fat yeah um we’re going to move to the next question about egg yolks and this has been such a big question in the news this past week with the new guidelines coming out so can you talk about egg yolks and just eggs in general for heart patients sure overall our current recommendations when it comes to eggs is that we don’t necessarily have a number to provide so it really is looking at total saturated fat that a patient or someone may be taking in so total saturated fat is what would vie not specifically a certain number of eggs per week so it would play a role what other foods you’re eating that may contain saturated fat so we’re finding more and more that even an egg a day has been considered to be safe and keeping within restriction in saturated fat the Dietary Guidelines does still restrict cholesterol to 300 milligrams per day so we just want to still be mindful of that but just taking a look at the whole picture her eggs are not nearly as a removed as was before we really put a big no-no on eggs before and now really that’s not the case so they can still be included in in moderation we certainly don’t want to eat you know a three or four eggs every day or every meal so just being mindful but the past recommendation was pretty restrictive at between two to four yolks per week that’s certainly not the case anymore thank you I Jim do you have anything to add to that yeah you can always use you know more egg whites than egg yolks to when you make preparations so example if you’re going to make a frittata so to speak you know rather than you know if any time you’re going to eat eggs you know I think it’s kind of good if you could you think of eggs as the glue to hold a bunch of other things together so an example of a frittata instead of just having straight eggs you could have a lot of plant-based foods that you’re just mixing with eggs so you could take like three eggs throw two yolks away from two of them just use one yolk and have the weights from three and then you could probably put in a quarter cup each of peppers or zucchini or chard or greens or kale tumeric spices all these things all the foods that love you back and you’re not just having eggs eggs are serving a purpose not just to you know for the consumption of the egg but as a culinary tool to hold all these other things together that’s a great suggestion I also think is important to note that the yoke is where all the cholesterol and saturated fat lie and the protein is in the white so you are gaining more protein if you substitute two whites for one whole egg and of course reducing significant amount of saturated fat and cholesterol you know what before we are going forward and you’re talking about food preparation what’s the best thing to cook if you are going to make eggs what would you suggest to cook them in like fried eggs or egg scrambled eggs what do you usually tell people to cook them in well that’s a good point so you could do that well if you’re going to use an oil you want to use as little as possible so it’s best if you’re going to do eggs a lot of people do do eggs you want to have a pan special just for eggs like a non-skid non-stick pan and if you do you want to get one that’s pfoa-free like there’s a lot of new ceramic pans out there now that you could do that you want to keep that pan just for your eggs and then that way you could use a really small amount of oil or you can actually you know dip a little you know like paper towel in the oil and rub the bottom of the pan you’ll have sufficient of all you need and it’s even possible to cook it without oil and then again rather than just doing straight eggs I think it’s good to you mix a lot of other ingredients with the eggs so I gave an example of a frittata here’s another one that you could do there we do a recipe called a Western Western turkey cake so if you took 99 lean ground turkey a quarter pound you mix that with two eggs where you throw the yolk away from one so you got the whites from to the yolk from one you got a quarter pound of 99 lean ground turkey and you mix that what about a quarter cup each of raw onion raw green pepper you can put in chives any herb that becomes a batter a little salt and pepper and then you put that into that same pan that has hardly any oil you’ll have a great turkey cake you know but the idea is you’re not just eating eggs by themselves you know you want to try to use them as a binding agent if you could thanks Tim I’m going to keep you up here and ask you a couple more food questions while I have you up here Rosa asks about corn oil and I’ve heard this question before too about the reusing of oil I’m she asks if it’s okay to reuse corn oil after deep-frying cauliflower or zucchini it’s still clean and I strain the sediment from the bottom and place in a clean jar so along with that I know we’ve had this talk between the two of us about people who reuse oil so if you could just kind of talk about that and the safety of it and and that kind of absolutely that’s great so for Rose I would tell her that first of all if you’re if you have to save oil from cooking anything you’re using too much oil to begin with number one number two here’s what kills oil any kind of oil doesn’t matter heat light and air will reduce the integrity of that oil so it destroys it all it promotes free radicals we don’t want that to happen that’s why any restaurants and institutions would strain their deep fryers all the time they got to keep them covered because any matter in there or cause free radicals so heat light NER will destroy it and if you’re doing any preparation that you actually have it left over you know you’re using way too much oil to begin with so if you we do a recipe called color flower goal that’s fabulous and we use just let you could take just one tablespoon of oil you put it in the bottom of a nonstick pan like a ceramic one and you put that color flower in raw right now color flower is a cruciferous vegetable it’s seibel and soluble fiber so you want to cook it little and chew it well right so we just brown this raw cauliflower until it caramelizes we get the sweetness from the natural sugars remove the color flower then we add spices like cumin and turmeric and gara masala and then everything will be really good then we put in walnuts and duh it’s a delicious recipe so if you do that you’ll you know you’re able to you know have foods that will actually love you back and you’re using all the oil to be given it was only like a tablespoon so hope you know if you try to you know do that with all the recipes that you do you won’t have any leftover thanks i’m going to add one more question since we’re talking about oil that question is about smoke points because we have this question on our blog every time we talk about cooking oils there’s a discussion about the use of olive oil and other types of oils and what the best would be that’s heart healthy but also related to smoke point okay so um that’s that’s a good question so the smoke points are you know like if you would use you know peanut oil and even some olive oil extra virgin actually you is a good one to use because you never really want to get anything smoking to begin with so the best answer for that is we really shouldn’t we don’t want to deep fry anything you know and and I can you know honestly want to you know try to promote that so you know we should if we’re going to use oil for anything we should use it to infuse to make a rub or if we put a little bit of a pan to make it just do a quick sear and if that’s the case then you can actually use like a healthy oil you know one that’s got good mono fats in it and then the other trick to do and that is the products that you put or you’re going to cook if they’re small and lean and thin then they’ll cook in a quickly quick period of time you won’t need a lot of oil so the example is if you had two things you’ve got fri and you got saute right fry is a bigger piece in a in a larger amount of fat for a longer period of time and a lot of like frying a pork chop we don’t want to do that so if you took that product and you made a scallop out of it you pound it thin now it’s going to do more like a saute it’ll cook really quick really fast in a small amount of fat then you could even take it to another extreme and make it smaller like pounded thinner and just do a quick sear and then I’ll cook even faster you know so the idea would be is try we don’t want to get oils to smoke points to begin with because if we do that that degrades the quality of that oil to begin with the hotter the oil gets the less the shelf life becomes and and hopefully you know you know most people when they think of smoke points and oil they’re putting oil in a pan and they’re heating it up we don’t we don’t ever want to get it to that point if possible would be the best answer I could give okay thank you that I think that will answer a lot of questions for people up on our blog for sure Julia I’m going to switch over to continue this discussion of oils because as we know people have a love of talking about oils can you talk about the healthy cooking oils that you usually recommend for people yes absolutely we do typically recommend olive oil again keeping in mind all that Jim just discussed and explained regarding the use and the heat of the oil so olive oil is typically our primary source of oil that we suggest other sources of oil can also be used in moderation again if you are going to be higher heat cooking you can use something such as a more refined olive oil or corn peanut oil canola oil again so those again should be used in moderation but the most heart healthy oil is olive oil and then again more in it’s room temperature or colder temperature state as opposed to being heated or high heated okay and can you also talk about the limits of oil like in a you know as far as telling people how much oil they should use in a day as far as part of their fats so we like to advise added oils being limited now specific to the person that were we’re actually providing the recommendations to because the recommendations on how much oil you can have vary based on what your current statuses are you trying to lose weight

Updated: December 11, 2019 — 9:55 pm

Leave a Reply

Your email address will not be published. Required fields are marked *