Healthy cooking methods use less saturated fats and salt. Healthy cooking methods include steaming, boiling, sautéing, simmering, pressure cooking and stir-frying with minimal oil.
You can choose to add spices and herbs instead of adding excessive salt, butter or oil. When using canned vegetables, rinse them to remove excess salt or oil. You can reduce fat in your food by trimming visible fat from meat and by using skinless poultry.
When cooking vegetables, avoid overcooking to prevent the loss of important nutrients.
Steinberg, D., Bennett, G. G., & Svetkey, L. (2017). The DASH Diet, 20 Years Later. JAMA, 317(15), 1529–1530. https://doi.org/10.1001/jama.2017.1628
Filippou, C. D., Tsioufis, C. P., Thomopoulos, C. G., Mihas, C. C., Dimitriadis, K. S., Sotiropoulou, L. I., Chrysochoou, C. A., Nihoyannopoulos, P. I., & Tousoulis, D. M. (2020). Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in nutrition (Bethesda, Md.), 11(5), 1150–1160. https://doi.org/10.1093/advances/nmaa041