Heart and Circulatory System / Diets and nutrition
How we cook can also help protect the heart
September 8, 2026
Estimated Reading Time: 2m
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From a nutritional standpoint, a chicken breast that is baked or grilled is very different from one that is breaded and fried. Likewise, steamed vegetables do not have the same nutritional profile as vegetables that are cooked for a long time or with plenty of butter.
The cooking method can influence how much fat we add, the retention of nutrients, and even the formation of compounds associated with increased health risks (when foods are cooked at very high temperatures or charred).
Here are some of the techniques recommended by leading cardiovascular health organizations:
- Steaming: Helps retain nutrients since the food is not submerged in water, and it requires no added fat. It is one of the best options for vegetables, fish and even some meats.
- Baking: Allows food to cook evenly with very little oil. It is ideal for meat, fish, and vegetables, achieving good texture without the need for frying.
- Grilling: Using a nonstick surface allows food to cook quickly while retaining its flavor and minimizing added fat.
- En papillote: This technique involves cooking food wrapped in parchment paper so it steams in its own juices. This helps retain moisture, flavor, and a significant portion of its nutrients without requiring large amounts of added fat.
- Quick stir‑fry: Using a small amount of olive oil or another oil rich in unsaturated fats over moderate heat can be a good alternative for vegetables and lean meats, helping reduce cooking time while preserving their texture.
Just as important as the cooking method is avoiding excessively high temperatures. According to the Spanish Heart Foundation, potentially harmful compounds can form when food is burned or charred. The recommendation is to aim for a light golden color, not a charred surface.
Moreover, flavor doesn’t come only from salt or butter. The American Heart Association and the Heart Foundation Australia suggest using aromatic herbs, spices, garlic, onion, lemon, or vinegar to enhance dishes. A simple way to cut sodium without sacrificing flavor.
This article was written by Tomás Vicente, a journalist specializing in health.
Sources consulted: