Heart-healthy desserts can be low in fat, high in protein, and feature fruit or whole grains. Replacing solid fats with healthier alternatives and using skim or non-dairy ingredients can lower cholesterol. Low-fat protein sources like dairy, tofu, or beans can also be used. Fruit-based desserts with little added sugar or fat and whole-grain desserts with fiber and nutrients are also good options.
Types of heart-healthy desserts include a wide variety of dishes that are low in fat, offer healthy protein, and feature fruit, as well as those that include whole grains. Replacing solid fats with healthier alternatives is the key to low-fat desserts, and skim or non-dairy ingredients provide protein without raising cholesterol. Healthy fruit desserts are heart-healthy when low in sugar or fat is added. Whole grain desserts can include a baked product or other type of dessert with added ingredients such as flax, germ or bran.
Low-fat, heart-healthy desserts help limit your intake of saturated and trans fats and may also lower your cholesterol. Solid fats like butter and shortening are replaced with healthier or lower fat alternatives. Desserts made with olive or canola oil instead of butter or low-fat yogurt instead of heavy cream for filling or garnish are examples. Non-hydrogenated canola, flax, and soybean oils offer omega-3 fatty acids, which are extremely important for heart health. Some recipes can further reduce fat by calling for substitutes like applesauce or bananas, binders that are significantly lower in fat and offer other heart health benefits.
Desserts with low-fat protein sources also keep your heart in shape. Treats with low-fat dairy ingredients such as cheese or milk or egg whites work well and contain no trans fats. Tofu desserts are also heart-healthy and provide a protein-rich alternative to dairy ingredients. These heart-healthy desserts may also contain some types of beans that add texture and protein to the brownies or cookies.
Heart-healthy fruit-based desserts provide important vitamins, nutrients, and taste. They also help prevent cardiovascular disease when prepared with other heart-healthy ingredients. These desserts typically feature fruit as the main ingredient with little or no added sugar or fat. Good flavour, on the other hand, derives from the use of fresh and quality fruit and herbs, or from methods of preparation to bring out the natural notes of a food. Examples include a tart made with fresh berries and mint on a whole-wheat pastry crust or a baked fruit with a crunchy filling of healthy oats, among others. Heart-healthy desserts that use fruit as fillers are also effective, such as healthy versions of zucchini or banana bread.
Whole-grain desserts provide plenty of fiber and nutrients, which are important for regulating blood pressure and other heart functions. Baked goods that use a whole-grain flour or meal fall into this category, as does any dessert made with whole grains for an added topping or ingredient. Brownies, cookies, or cakes made with whole-wheat or oatmeal are common. Fiber-rich ingredients such as flaxseed, wheat germ or bran can also be key ingredients.
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