To borrow from an old saying, heartburn prevention begins at home.
Just keep in mind some basic guidelines to reduce fat when cooking.
Changes in how you prepare food can go a long way toward heartburn
prevention. And, as a bonus, following these heartburn prevention tips
also may reduce cholesterol.
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Reducing Fat From Meat
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You don't have to give up meat to get the heartburn prevention
benefits of reducing fat.
- Use low fat alternatives to ground beef, such as ground turkey,
chicken, or soy-based substitutes.
- Trim fat and skin from meat before you cook or eat it.
- Drain the fat when browning meat before adding other
ingredients.
- Avoid goose and duck, which are extremely high in fat.
- If you are eating processed meat, such as hot dogs and
lunchmeat, choose low fat alternatives.
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Reducing Fat From Dairy and Eggs
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If you're careful, your heartburn prevention regimen can include
dairy and eggs.
- Wean yourself from whole milk and whole milk cheeses, moving
from 2% to 1% and eventually fat-free skim milk.
- Try low-fat, reduced fat, light or part-skim yogurt, sour
cream, cream cheese, and hard cheese.
- Avoid cream sauces, using skim, 1%, or evaporated skim milk
instead.
- Use egg whites in place of whole eggs (one whole egg equals the
whites from two eggs).
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Other Ways to Reduce Fat
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Heartburn prevention tactics also include these additional
fat-reducing tips.
- Bake, broil, roast, or microwave instead of frying. Even when
you fry, use a non-stick, low-fat cooking spray.
- Use wine, broth, or fruit juice instead of oil-based marinades
and basting sauces.
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