Spaghetti bolognese is a family favourite dish but one ingredient choice could have a significant impact on heart health, according to an expert. Nuala Armstrong, health adviser at Bupa Health Clinics, told the Express that swapping higher fat mince for a lower fat or veggie variety is a small tweak that could make a difference over time.
She explained: “For dishes featuring mince, like chilli or bolognese, opt for low-fat mince varieties, turkey or vegetarian minces to reduce the meal’s saturated fat content. Eating less saturated fats in your diet helps to reduce your chance of developing high cholesterol, diabetes, heart disease, and stroke.”
Ms Armstrong advised shoppers to check the nutrition label on mince to find out its saturated fat content.
She added: “Usually, these labels are colour coded to show how much their contain, but generally you want to look for less than 5g of saturated fat per 100g. It’s best for your health if the saturated fat is less than 2g per 100g, though.”
Carefully checking the quantities of ingredients when cooking can also make a difference. Ms Armstrong said: “When frying your mince, measure out your quantities to avoid accidentally adding extra fat to your meal.
“A teaspoon of olive oil or rapeseed is more than enough — or you could even use an oil spray to distribute throughout the pan.”
While there is no need to completely banish higher fat foods from your diet, reducing the amount of fat in your favourite meals and overall daily intake can help stave off serious heart problems.
Ms Armstrong added: “Women should be eating no more than 20g of saturated fat per day, whilst men shouldn’t exceed 30g.
“Selecting low-fat varieties means you don’t have to forego your favourite meals — instead, you can adapt them slightly to still enjoy them, safe in the knowledge you’ve done something relatively easy to help take care of your health.”
Boosting the fibre content of your favourite meals is another small tweak that can make recipes even healthier.
Ms Armstrong said: “This can be as easy as adding one extra portion of vegetables, sprinkling over some mixed seeds, or incorporating beans and pulses into the dish.
“Most people do not hit the recommended 30g per day, which can help with reducing the risk of bowel cancer, maintaining a healthy digestive system, and supporting the management of cholesterol and blood sugar levels.”
This story originally appeared on Express.co.uk
