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2012 Issue 2

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Cooking for Better Health

10 ways to makeover your meals

By Lisa Pogue

Two of the easiest ways to lower your stroke risk are to exercise daily and enjoy a diet that is low in salt and fat and rich in vegetables, fruits and low-fat dairy. Use the following simple substitutions to give your meals a makeover and lower your risk for high blood pressure, high cholesterol and stroke.

If You Eat... Swap It For...
Eggs fried in butter or oil Egg whites cooked in a pan with a small spritz of canola or olive oil
Thick-cut pork bacon Thin slices of turkey bacon
Syrup on pancakes Pureed fruit on whole grain waffles
Full-fat cheese sticks, slices or wedges Low- or non-fat cheese or a scoop of fat-free cottage cheese
Whole or 2% milk Skim or fat-free milk
Steak or burgers Grilled chicken breast or a lean piece of fish
Sour cream or mayo Plain Greek yogurt
French fries or tater tots Whole grain rice or beans
Butter or margarine in baked goods Applesauce
Ice cream and candy Fat-free frozen yogurt or apple slices with all-natural peanut butter


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National Stroke Association’s mission is to reduce the incidence and impact of stroke by developing compelling education and programs focused on prevention, treatment, rehabilitation and support for all impacted by stroke.

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