By Danielle Maguire, RDN, Nutrition Program Director
February is American Heart Month, a perfect time to focus on caring for our hearts! Heart health is especially important as we age, and small, everyday choices can make a big difference – especially in how we prepare our foods!
Love fried food but looking for a way to reduce added unhealthy fats? One helpful kitchen tool that has grown in popularity is the air fryer. Air fryers cook food by circulating hot air, creating a crispy outside texture while keeping the inside soft, just like deep-fried food – but without the need for so much oil. By eliminating or greatly reducing added oils, air fryers can significantly decrease the fat and calorie content of foods while still delivering great flavor.
Foods like chicken, fish, vegetables, and even potatoes can be air-fried using little to no oil, making them a heart-smart alternative to deep-fried or pan-fried options. For older adults looking to protect their hearts without giving up favorite foods, air fryers can be a simple and effective solution.
Other cooking methods that can help control added fats or salt include using a crock pot for low-fat, flavorful meals; steaming foods to avoid added oils; seasoning with herbs, spices, and citrus instead of salt; and preparing simple sheet-pan meals that require minimal oil. Choosing the tools and methods that work best for you can help make heart-healthy cooking more enjoyable and sustainable.
Overall, a heart-healthy eating pattern starts with balance:
- Fill half your plate with fruits and vegetables to provide important vitamins, minerals, and fiber that support heart health.
- Choose whole grains like oatmeal, brown rice, and whole-wheat bread instead of refined grains to help manage cholesterol levels.
- Choose lean protein sources such as fish, beans, lentils, chicken, and turkey, especially when prepared without added fats.
- Limit salt and highly processed foods to help control blood pressure or by following the DASH (Dietary Approaches to Stop Hypertension) eating plan.
- Keep yourself at a healthy weight and be physically active – walking, bicycling, or other light exercise helps to keep your heart strong!
- Pairing heart-smart ingredients with healthier cooking methods is a powerful step toward protecting your heart—not just in February, but all year long!
References: cdc.gov
Air Fryer Parmesan Potatoes
Golden brown and crispy, these Air Fryer Parmesan Potatoes are easy to make with melted butter, freshly grated parmesan and a few simple seasonings. Prep Time: 10 min Cook Time: 20 min Yield: 4 servings
Ingredients:
1 ½ pounds baby red potatoes, scrubbed clean and halved
2 tablespoons unsalted butter, melted
½ teaspoon dried oregano
½ teaspoon garlic powder
¼ teaspoon ground black pepper
½ cup finely grated fresh parmesan cheese, divided
Directions:
- Add the cut potatoes to a large bowl and toss with melted butter. Mix the oregano, garlic powder, pepper, and ¼ cup grated parmesan. Toss until the potatoes are fully coated.
- Add the potatoes, cut side down, in a single layer.
- Air fry on 380F for 15in minutes, then carefully flip the potatoes over, sprinkle on the remaining ¼ cup parmesan cheese and air fry for another 5-7 minutes, or until the potatoes are golden brown and fork tender.
Nutrition Facts: 213 calories, 8g fat, Total Carbohydrate 27g, Sodium 190mg, Dietary Fiber 3g, Protein 7g. Recipe adapted from CrumbTopBaking.com
