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What’s your fool-proof tip to making your favourite dishes heart-friendly?

The 3 best answers will each receive a copy of Hearty Delights Cookbook from SHF (signed by Former President SR Nathan).


Singapore Heart Foundation’s very own cookbook Hearty Delights features healthy recipes from 25 world-class chefs working in prestigious hotels in Singapore. Beautifully bound in hardback, Hearty Delights will serve as an excellent gift to your loved ones as well as an indispensable resource guide for every household! All recipes are analysed by dietitians for nutrient content. Tips have also been thoughtfully inserted to further improve the nutritional value of the dishes, making them heart-friendly.

Available online at

Top 3 Winners

To make my dishes heart-healthy, I use olive oil or canola oil when cooking. I also like to incorporate whole grains in my diet, often adding a spattering of organic flax seeds to my dishes. Flax seeds are full of Omega-3 fatty acids which are heart-friendly. Eating lots of fruits and vegetables is a great way to stay healthy and protect our cardiovascular health. Atherosclerosis will be kept at bay. -– Audrey Koh

My top priority when cooking is to use only extra virgin oil for my favourite dishes! Extra virgin oil not only tastes good but also contains monounsaturated and polyunsaturated fats that lower blood pressure and reduce bad cholesterol! Other than that, I strictly use low-fat evaporated milk to substitute for coconut milk. I also use plenty of natural herbs and spices in my cooking, such as ginger, garlic, onion, rosemary, curry leaves, coriander, parsley, and spring onions. This way, I make sure that my dishes are not only power-packed with goodness from nature, they are heart-friendly as well. -– Jennifer Teo Sue Pei

My husband has high blood pressure, a risk factor for heart disease. Luckily, there are some really simple things we can all do to make the recipes we love heart-healthier. Here are a few of my favourite tricks for making heart-healthy recipes at home. Skip the deep fryer. Use a bit of breading or batter and a little oil or cooking spray to get the same effects of crispy and delicious coating on about anything.  Choose whole grains over processed grains. For example, eat whole-grain bread instead of white, and brown rice instead of white rice. Substitute heart-healthy oils for butter. Use oils like olive, canola or walnut oil. These are high in heart-healthy unsaturated fats, as opposed to butter, which is loaded with saturated fat. Add vegetables. Eat less higher-calorie ingredients like meat or pasta and add more vegetables.  Choose Low-fat or non-fat dairy products instead of the high-fat versions. Part-skim mozzarella, non-fat milk, non-fat ricotta cheese and non-fat sour cream are great dairy products that we can include in our heart-healthy diet. -– Mdm Tan Soon Choo

Email: Winning letters will be published in the following month. All letters to reach us by 20 April 2013. Please include your full name, IC number, contact number and address. Letters may be edited for length and clarity.
Posted by ezyhealth on Apr 12 2013. Filed under Letter of the Month. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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