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Food for the Fellas Food for the Fellas(Family Features) Healthy cooking may bring to mind words like "bland" and "boring," especially for men. Guys tend to like hearty meals with lots of flavor. But it's possible to cook heart-healthy foods they'll actually enjoy. First, pick a healthy protein, then add big flavor to the whole meal. Picking ProteinMost meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day. Choose lean meats and poultry without skin and grill, bake or broil them without added saturated and trans fat. * The leanest beef cuts usually include sirloin, chuck, loin and round. Choose "choice" or "select" grades rather than "prime." Select lean or extra lean ground meats. * Lean pork cuts include tenderloin or loin chops. * The leanest lamb cuts come from the leg, arm and loin. * Choose white meat most often when eating poultry. * Cut back on processed meats high in saturated fat and sodium. Eat at least two servings of fish each week.* Fish can be fatty or lean, but it's still low in saturated fat. * Recent research shows that eating oily fish containing omega-3 fatty acids (e.g., salmon, trout and herring) may help lower your risk of death from coronary artery disease. * Prepare fish baked, broiled, grilled or boiled rather than breaded and fried. A Dash of FlavorHealthy cooking doesn't mean flavorless cooking. Jazz up lean meats, fruits and vegetables with bold flavors from all over the world. * Toss roasted sweet potato wedges with a teaspoon of Chinese five-spice powder. * Roll a filet of ahi tuna in coriander seeds. * Mix a teaspoon curry powder and a handful of golden raisins into a low-fat chicken or tuna salad. * Dust a little chipotle powder on corn on the cob, then drizzle fresh lime juice on top. * Create a fresh salsa - fruit salsas made with mangos, papaya or pineapple go best with fish and white meat, while tomato and mushroom salsas complement steak and lamb. * Sprinkle fresh mango or papaya slices with cayenne or chili powder. Experiment with fresh herbs and spices as you cook. You'll add big flavor without adding fat, sodium or cholesterol. To help you identify heart-healthy foods that can be a part of anyone's eating plan, look for the American Heart Association's heart-check mark on food packages. Foods bearing the heart-check mark are certified by the American Heart Association to be low in saturated fat and cholesterol. Visit heartcheckmark.org to create your personalized, heart-healthy grocery list. Print your list for future use, or access it from your Web-enabled mobile phone or PDA at mylist.heartcheckmark.org.
Courtesy of Family Features
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