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Heart-healthy recipe substitutions

  • Use the chart below to help you change your favorite recipes into heart-healthy ones.

    Ingredients   Use instead
    1 whole egg
    • ¼ cup egg substitute
    • 2 egg whites
    1 cup butter, shortening or lard
    • 1 cup margarine
    • ½ cup margarine plus ½ cup fruit puree (applesauce or prune)
    1 cup oil in baked goods
    • equal amounts of fruit puree or applesauce
    • decrease oil to 2/3 cup
    1 cup whole milk
    • 1 cup skim milk
    cream
    • evaporated skim milk
    1 cup sour cream
    • 1 cup plan low-fat yogurt
    • 1 cup low-fat cottage cheese blended with 1 tablespoon lemon juice, add skim milk to desired consistency
    • 1 cup low-fat sour cream
    1 ounce (one square) baking chocolate
    • 3 tablespoons powdered cocoa and 1 tablespoon oil
    1 cup ice cream
    • 1 cup sherbet, low-fat frozen yogurt or low-fat ice cream
    cream soup
    • reduced-fat or fat-free cream soup 
    1 tablespoon cream cheese
    • 1 tablespoon Neufchatel cheese
    • 1 tablespoon light cream cheese or fat-free cream cheese
    1 ounce cheddar, colby, swiss cheese
    • 1 ounce cheese that contains 2 to 6 grams of fat (or fewer) per ounce
    salt
    • herbs or spices
    • In most recipes, you can cut the salt in half.