(Family Features) When cooking, keep in mind small changes that can make a big impact on heart health.
High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.
* Reduce saturated fat – Select lean cuts of meat or opt for plant protein, limit processed meats, broil or bake rather than pan-fry meats and remove the skin from poultry before cooking.
* Eat more fish – Fish can be fatty or lean, but it’s still low in saturated fat. Choose oily fish like salmon or trout, which are high in omega-3 fatty acids.
* Use liquid oils in place of solid fats – For roasting, sauteing, and more, use non-tropical liquid vegetable oils like canola, safflower, soybean, or olive instead of butter, lard, or shortening.
* Lower dairy fats – Low-fat, fat-free, or non-dairy milk can be used in many recipes instead of whole milk or half-and-half.
* Increase fiber and whole grains – Add high-fiber vegetables to meals, serve fruit instead of juice and try brown rice instead of white.
These simple tips and a better-for-you recipe like Air Fryer Crispy (Un) Fried Chicken can help you eat healthy without sacrificing taste.
Find tips for managing cholesterol and other risk factors at heart.org/cholesterol.
Air Fryer Crispy (Un) Fried Chicken
Recipe courtesy of the American Heart Association
Servings: 4
1/2 cup all-purpose flour
2 tablespoons minced fresh parsley
1/2 teaspoon ground oregano
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper (optional)
1/2-1 cup low-fat buttermilk
1/2 tablespoon hot pepper sauce (optional)
1/3 cup whole-wheat panko breadcrumbs
1/3 cup shredded or grated Parmesan cheese
4 boneless, skinless chicken breasts (about 4 ounces each), visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels
nonstick cooking spray
Preheat air fryer to 390 F.
In a shallow dish or pie pan, whisk flour, parsley, oregano, pepper, and cayenne.
In a separate shallow dish or pie pan, whisk buttermilk and hot sauce.
In the third shallow dish or pie pan, stir panko and Parmesan.
Place dishes and large plate in a row. Dip chicken in flour mixture then buttermilk mixture then panko mixture, turning to coat at each step and gently shaking off excess. Using fingertips, gently press the panko mixture so it adheres. Place chicken on the plate. Cover and refrigerate for 30 minutes.
Lightly spray chicken with nonstick cooking spray. Arrange chicken in a single layer in the air fryer basket, working in batches if needed. Cook 10-15 minutes, or until chicken is no longer pink in center and coating is golden brown, turning once halfway through and lightly spraying with nonstick cooking spray.
Source: American Heart Association
