How to Put a Heart-Healthy Meal on the Table When You Have No Time!

Filed Under: Weight Loss Program
Last Reviewed 04/30/2015

How to Put a Heart-Healthy Meal on the Table When You Have No Time!

When you're pressed for time, it can be tempting to get an easy fast food meal or to pick up a processed meal at the grocery store. But many of those foods are loaded with too many calories, trans fats, and sodium which can set you up for weight gain and heart disease. But cooking heart-healthy doesn't need to mean spending hours in the kitchen, or buying expensive ingredients.

10 Secrets You Need to Know About Cooking Heart Healthy:

1. Keep Olive Oil On Hand: Need an easy way to add flavor to a quick meal, or even leftovers you're reheating? Keep olive oil in your pantry. I always have extra virgin olive oil ready to drizzle on salads and vegetables, and light olive oil for low-heat cooking or sauteeing. Olive oil contains monounsaturated fatty acids and phenolic compounds, a few of the nutrients that make it a perfect anti-aging functional food. Plus, it's an easy way to perk up any dish, fast!

2. Serve Salad as Your Main Course: Want to put dinner on the table in 10 minutes or less? Pour a bag of salad greens or spinach into a bowl and toss with feta cheese, sliced, boiled organic eggs or add fruit instead: oranges, raisins or berries. You might also consider adding almonds, walnuts, or chia or flaxseeds to your salads. One of my favorite salads is quinoa with apricots, pine nuts, and ginger. Be careful to avoid store-bought dressings. Instead, use extra virgin olive oil. Try making an easy heart-healthy balsamic vinaigrette whisking together 2 Tbsp. extra virgin olive oil, 1 Tbsp. balsamic vinegar, and 2 tsp Dijon mustard. Here are more heart-healthy salad recipes.

3. Double Up When You Cook: One of my top time-saving tips is to cook in large quantities and refrigerate or freeze the leftovers. For example, steam enough fresh asparagus or green beans for a side dish one night, and a salad the next night. Beans, vegetables, and lean ground meats all lend themselves to delicious leftovers.

4. Stock Your Freezer with Heart-Healthy Meats: If you don't have meat on-hand, you may be tempted to stop for fast food or get take-out. So, keep your freezer stocked with heart-healthy meats. Go grass fed or organic as much as possible. Some of the best heart-healthy choices are beef, bison and lamb. Instead of buying fatty hamburger meat, have your butcher grind up free-range, top round steak into burger meat.

5. Kabobs or Stir-Fry Makes an Easy "Fast Food" Meal: If you know you're going to have a hectic evening, try marinating chicken or beef in the morning for a quick stir-fry or kabobs. To create your own low-sodium, heart-healthy marinade, just combine 2 Tbsp. low sodium soy sauce, 1 Tbsp. honey, 1 Tbsp. dry sherry, 1/2 cup unsweetened canned pineapple juice, and 1 tsp fresh ginger (grated); add your meat, cover, and refrigerate for at least one hour. When you're ready to create your kabobs or stir-fry, add a variety of your favorite vegetables such as onions, tomatoes, zucchini, or and broccoli.

6. Avoid Heating Up the Kitchen, By Using the Grill: What's nice about the grill is that it heats up quickly, and clean-up is much faster and easier than scrubbing pots. But before grilling beef, be sure to trim all the visible fat away. When grilling chicken, leave the skin on because it protects the chicken from carcinogens during grilling. Once you grill the chicken, remove the skin before you eat it. When it comes to fish, wild Alaskan salmon and Atlantic halibut are two good choices. Stay away from larger fish such as tuna, sword and shark, which can be laden with mercury. Here are more heart-healthy secrets for safe grilling.

7. Oatmeal is an Easy To Prepare, Fast Breakfast: But switch out regular oatmeal for steel-cut Irish oats, which are the least processed of all oats. I also substitute fresh berries for frozen, since frozen berries can be high in sugar. Consider fine-tuning the garnish by adding healthy nuts: Walnuts, pecans, macadamia nuts or almonds. Here's an easy recipe for delicious, overnight oatmeal.

8. Skip the Meat and Go Vegetarian a Few Times a Week: Many vegetarian entrees are quick, delicious, and and easy to make. For example, prepare an egg omelet (yes, eggs are good for you, particularly organic eggs), or make a vegetarian salad with roasted or steamed vegetables.

9. Make Vegetables the Centerpiece of Your Meal, or a Heart-Healthy Side Dish: Vegetables are best steamed, sautéed, broiled or roasted. I particularly love steamed vegetables. To cook them, place water in a wok or frying pan and use a steaming rack or tray if you have one. Place the vegetables into the wok or pan and heat and steam for a few minutes until the vegetables are tender, stirring frequently if not using a rack. When tender, sprinkle extra virgin olive oil over the veggies and add garlic salt pepper to taste. You also can sprinkle cheese and chopped parsley over the veggies. Be sure not to overcook the vegetables. They should be al dente (cooked firm but not hard). Get more heart-healthy vegetable recipes.

10. Keep a Variety of Heart-Healthy Seasonings On Hand: The right heart-healthy seasonings can perk up any dish, in seconds. Try adding fresh garlic and ginger to a vegetable stir-fry, or topping steel cut oatmeal with cinnamon. Oregano, garlic, and fresh ground pepper make a delicious rub for chicken or beef. When it comes to seasonings, don't be afraid to experiment.

More Dr. Sinatra Advice on Heart-Healthy Cooking

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DISCLAIMER: The content of is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or needs.

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