Thinking about taking better care of your heart? Changing how you eat can make a big difference. If your goal is to reduce how much fat you take in, here are a few tips to make it easier and more delicious!

1.) Know how much fat is in what you’re eating. It sounds simple, but you may be surprised when you start reading labels.

• A bakery muffin can have as many as 20 grams of fat and a total of 400 calories! Replace it with a 6-ounce serving of fat-free fruit yogurt, and you’ll consume just 110 calories and no fat. You’ll be starting the day with 300 fewer calories!
• If your afternoon pick-me-up is a plain milk chocolate bar (no nuts, no caramel), you’ll be consuming 270 calories and 16 grams of fat. Compare that to a 2½” apple with just 55 calories—and it’s more nutritious, too!
• When it comes to meals, a 6-ounce skinless chicken breast (187 calories and just 2 grams of fat) saves you more 1/3 of the calories in a 6-ounce steak (320 calories and 11 grams of fat).

Once you start reading labels and seeing the difference in fat and calorie counts of the foods you eat, it will be easier to make lower-fat choices your “usual.” You’ll probably be surprised to find how many leaner foods are available.

TIP: You don’t have to buy a calorie counter. If you search the Internet for “fat content of food” you’ll even find sites that list fat and calorie content for restaurants. After a short time, you’ll learn how much fat is in the foods you enjoy.

2.) Substitute flavor for fat.
It’s true that fat can make food taste better. There are better ways, however, to enhance flavor and your enjoyment of foods without piling on the fat calories.

Some great substitutions:

• Use low-fat chicken broth in place of butter and cream when mashing potatoes. When you add roasted garlic for even more flavor, nobody will miss the fat.
• Make flavored vinegar by adding dried herbs, or buy it already prepared. Sprinkle it on salads in place of fatty dressings. One tablespoon of prepared ranch dressing has almost 8 grams of fat and 73 calories; one tablespoon of balsamic vinegar has no fat and only 10 calories.
• An entire cup of sauerkraut has no fat and just 45 calories. It makes a zippy side dish that can replace a calorie-laden or fatty side dish.
• Sourdough bread has more flavor than plain—would you really miss the butter? (Especially when you think of the added fat and calories!)
• Mix it up!Look for new seasonings, spice rubs and marinades to transform chicken or pork into flavor-packed meals. Flavors abound: Caribbean jerk, barbecue, sesame ginger, teriyaki, Italian, lime and garlic, even pomegranate and raspberry. Have you tried seasoned nonfat milk or yogurt as a tenderizer for fish or chicken? Just add herbs and you’ve added flavor, too!
• Lemon and garlic are great flavor enhancers. Marinate in lemon juice and herbs or a seasoning mix.

3.) How you cook makes a difference. Don’t be afraid to try your own substitutes.

• Use an oil spray in a non-stick pan to brown chicken. When you pat it dry with a paper towel before seasoning it, it will take on a nice brown color.
• Grilling doesn’t require any added fats—if your climate is moderate, you can grill virtually year-round. A cold-weather alternative is broiling, or using an electric or stovetop indoor grill.
• When it comes to substitutes, if you’re not afraid to try things, the results can be pleasing. A premium brand of fat-free sour cream can be used as the base for a cream sauce for pasta. Even for baking, those of us who really must limit fats have found success substituting plain, fat-free yogurt for butter. Start by reviewing low-fat cookbooks and cooking magazines that cater to light cooking.
• Don’t just grab your usual brand of brownie mix at the grocery store. Look high and low—you may find a fat-free version that’s sinfully delicious and easy to make. There are some great-tasting fat-free ice cream desserts, too—just be sure to count the calories from the sugar.

4.) Not all fats are the same. Some are good for you. Be sure to include healthy fats such as olive oil, nuts and fish in your diet. Several large studies have shown how important good fats are to your health. If you have any questions, be sure to ask your doctor. He or she will probably be happy you are taking charge of your health!

TIP: If you buy nuts in bulk to save money, you can keep them fresh by placing them in an air-tight container and storing them in the refrigerator for 6 months or the freezer for a year.

5.) Don’t go it alone. Find a buddy or join a group, either online or local. Studies have shown that with support, people are more successful at changing behavior.

TIP: There are online support groups that are free. Search “free diet plans.”

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