Cebu Province - Cooking at home is an integral part of a balanced diet. You can choose whatever ingredient, recipe, or cooking method to use. But it is also good to know that how we cook is just as important as what we cook.

Chicken breast without skin is a common heart-health-conscious option, but the choice between deep-frying and steaming will make a life-changing difference to the nutritional value of what you consume.

One of the most regularly used and unhealthy cooking method is deep frying. This can add unnecessary calories on top of the kind of fat or oil you use for cooking and can result in an unhealthy amount of fats on your plate.

Here are five cooking methods that can jumpstart your heart-health journey:

• Stewing

This is a long and slow cooking method wherein the meat is cut into pieces and cooked in water, sauce, or broth. A heart-healthy tip is to trim the fat from the meat and incorporate vegetables into the stew for added nutritional value.

• Poaching

This method is used to cook fine and delicate foods such as eggs, chicken, and fish. Food is submerged in a simmering liquid medium and heated at a low temperature.

• Sauté or Stir-fry

This technique is a commonly used to cook food in a fast and fresh way. Bite-sized food items such as meat and vegetables are cooked on high heat using a small portion of canola or olive oil. To top it up, a splash of water will make meat more flavorful and well-seared as you cook. Use as little salt in cooking as possible.

• Roasting

It is a method of cooking wherein hot air covers the food, cooking it evenly on all sides. This helps enhance the flavor through caramelization on the surface of the food. When roasting meats, add 1 to 2 cm of water and some herbs to the bottom of the pan for extra flavor.

• Steaming

This method uses heat that is created by boiling water that vaporizes into steam. Steam will then heat and cook the food. This is a good alternative for cooking vegetables while preserving their nutrients.

As we protect our heart, it is good to consume a heart-healthy diet that has been proven to have a beneficial impact on our blood pressure, cholesterol, and weight. These risk factors for cardiovascular disease can be controlled by healthy cooking method alternatives and a balanced diet paired with exercise. // ND II Juan Viktor V. Filamor, RND