Air fryers have become increasingly popular in recent years as a “healthier” alternative to traditional deep frying. For heart patients, who need to be especially mindful of their fat and cholesterol intake, air fryers may seem like an ideal cooking appliance.
How do air fryers work?
Air fryers use rapid air circulation technology to cook food. A heating element and fan quickly circulate hot air around the food at high speed, cooking the food and producing a crispy texture. Only a small amount of oil is needed to cook in an air fryer, compared to deep frying which requires fully submerging foods in oil.
The key benefits of air fryers for heart health include:
- Require little to no oil for cooking
- Allow fat and grease to drip away from foods
- Use rapid hot air to produce crispy “fried” texture
So by cooking with an air fryer instead of deep frying, you can significantly reduce the amount of fat, calories, and cholesterol you consume. This makes them an attractive option for heart patients focused on improving their diet.
Are air-fried foods actually healthy?
While air fryers use less oil than deep frying, the food isn’t completely oil-free. The exact amount used will depend on the specific recipe, but a light coating of oil is still required to get crispy results.
Here’s how air-fried foods typically compare to deep-fried versions in terms of fat and calories:
| Food | Air fried (2 tsp oil) | Deep fried |
|---|---|---|
| French fries (400g) | 209 calories 10g fat |
365 calories 15g fat |
| Chicken wings (500g) | 770 calories 43g fat |
900 calories 63g fat |
As you can see, air frying significantly reduces the fat content and calories compared to deep frying. However, the food is not fat or calorie free. French fries made in an air fryer still contain 10g of fat per serving.
Tips for maximizing heart health with an air fryer
To make the most of your air fryer for heart health, keep these tips in mind:
- Use only 1-2 teaspoons of oil per pound of food
- Choose healthy oils like olive, avocado or coconut oil
- Avoid battered or breaded foods which increase fat content
- Air fry fresh or frozen foods instead of pre-packed frozen meals
- Use small amounts of fresh herbs, spices, citrus for flavor instead of salt
- Pat off excess marinades and sauces to minimize added fats
With a bit of care taken to minimize oils and use healthier cooking techniques, air fryers can be an effective way for heart patients to reduce their intake of unhealthy fats.
Are air fryers safe for people with pacemakers or ICDs?
Air fryers generate electromagnetic fields that could potentially interfere with pacemakers or implantable cardioverter defibrillators (ICDs). However, for most modern devices, the level of interference posed by an air fryer is low.
Here’s what cardiologists recommend for people with pacemakers/ICDs using an air fryer:
- Consult your cardiologist before using an air fryer
- Only use air fryers that display an “RFI Compliant” label
- Keep the air fryer at least 12 inches away from your chest/device
- Listen to your device with a stethoscope while air frying to check for interference
- Avoid leaning over or reaching into the air fryer while it’s on
- Make sure your device is checked regularly to confirm proper function
As long as simple precautions are taken, air fryers should be safe for most people with implanted heart devices. But check with your cardiologist first before using one.
What are the best heart-healthy foods to make in an air fryer?
Almost any food can be made in an air fryer, but some smart choices provide nutritional benefits for heart health. Here are some of the top heart-healthy foods to air fry:
Vegetables
Fresh or frozen vegetables develop a crisp texture when air fried, without needing much added fat. Try air frying:
- Broccoli
- Cauliflower
- Brussels sprouts
- Asparagus
- Zucchini
- Eggplant
- Carrots
- Beets
Fresh fish
Salmon, cod, halibut and other oily fish are excellent sources of heart-healthy omega-3 fats. Air fry plain fish fillets or fish tacos, patties or fritters.
Chicken and turkey
Lean cuts of poultry breast are low in fat and high in protein. Bread chicken with almond flour or panko breadcrumbs to keep it crispy but lighter.
Tofu
Marinated and air fried tofu makes a healthy vegan protein. Opt for extra firm or super firm tofu varieties to get it crispiest.
Nuts and seeds
Almonds, walnuts, sunflower seeds, etc. can all be lightly tossed in oil then air fried into crispy nutritious snacks.
Conclusion
For heart patients, air fryers can be a healthier cooking option compared to deep frying. The technology allows you to create crispy fried flavors with far less oil and fat than traditional methods.
However, air fried foods are still not completely fat or calorie-free. Moderation is important, and care should be taken to choose healthy foods and minimize added oils. Air frying fresh veggies, fish, chicken and plant proteins can fit into a heart-healthy diet.
People with pacemakers or ICDs can also safely use most modern air fryers by taking a few simple precautions. Overall, air fryers allow for great dietary flexibility among heart patients looking to reduce their consumption of unhealthy fats.