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How to give your kitchen and diet a heart-healthy makeover

An American cardiologist says that processed foods found in kitchens can not only be harmful for the heart and the waistline, but even the taste buds.

And since February is American Heart Month, Saint Louis University cardiologist Melda Dolan, has called upon people to give their kitchen a heart-healthy makeover.

Says Dolan: "Maintaining a heart-healthy diet is easier than you might think, but it does require a lifestyle change."

"Once you learn how to shop for and cook with fresh ingredients, you'll see that it's easy to do."

Dolan points out that a person's diet plays a key role in the development of heart disease and offers 10 tips for a healthier kitchen.

1. Shop the perimeter of your local grocery store

This is where you will typically find fresh produce, dairy, seafood and meat.

2. Ditch the cans

Say goodbye to processed foods such as frozen meals and canned goods. These items are often very high in sodium and simple carbohydrates.

3. Too much salt is a no-no

Use fresh herbs to add flavor to your cooking rather than salt. Fresh basil, mint, rosemary and garlic are among Dolan's favorites.

4. Another healthy alternative

Replace butter with olive and vegetable oil, which are both healthier and tastier. Instead of serving butter with bread, try olive oil topped with fresh thyme or basil.

5. Give the frying pan a rest

Quit frying your foods. Baking, broiling and grilling are much healthier options. Dolan also recommends slow cooking to get the best flavours out of vegetables, chicken and fish.

6. Say 'yes' to white meat

Welcome fish and chicken into your diet. While both are low in fat, fish contains omega fatty acids, which are important in lipid management.

7. No more steak!

Limit red meat and pork. They are higher in fat and speed up the atherosclerosis process, or hardening of the arteries, which leads to heart disease.

8. Placate a sweet tooth with fruit

Enjoy fresh fruit for dessert rather than high-calorie options like cake or ice cream.

9. Alcohol intake

If you drink alcohol, limit yourself to one drink per day (12 oz beer, a 4 oz glass of wine or 1.5 oz of 80-proof spirits).

Red wine contains heart-healthy flavonoids and antioxidants, but that does not make it safe to drink in excess, Dolan says. Excessive drinking can lead to alcoholism, high blood pressure, obesity and stroke.

10. Watch your serving size

The key is keeping portion sizes small. Dolan suggests "tricking" yourself by replacing big plates with smaller, appetizer-size plates.