Food For A Fit Heart
Heart disease is still the leading cause of death in the
United States. The prevalence of diabetes has soared and can
largely be attributed to weight gain. Nearly two-thirds of
adults are either overweight or obese. This continued increase
has affected our entire population- no racial group, no ethnic
group, no region in the country and no socioeconomic group has
been spared. Overweight or obesity results in an increased risk
of diabetes, and adults with diabetes have a 2-4X higher risk of
heart disease than those without diabetes! Many studies have
shown that attention to lifestyle can influence the progression
to diabetes and heart disease.
Advice and recommendations for
reducing the risk of heart disease includes eating a more
balanced diet with less saturated fats from red meats, eating
more fresh fruits and vegetables, or just eating more of them in
any form, more fish, more fiber, less sugar and for so many,
less total calories overall! Weight loss and sustained moderate
physical activity are the foundation of an overall improvement
in heart health. You can then make the rest of your
cardiovascular system healthier by adding a few more specific
foods such as these.
Salmon: an excellent source of
Omega-3 fatty acids that can protect your heart
and keep your cholesterol levels low. Eat salmon, tuna,
sardines or herring twice a week.
Olive oil: lowers your LDL
cholesterol levels
.
Oats:
contain a soluble fiber that lowers your total cholesterol and
LDL cholesterol.
Apples:
contain an anti-inflammatory phytochemical that can prevent
blood clots too.
Almonds:
and other nuts contain healthy oils,
Vitamin E and other substances to keep cholesterol levels in a
healthy range; almonds are also a good source of protein and
fiber.
Whole Grains:
provide vitamins and fiber that can help keep your heart healthy
Green Leafy Vegetables:
contain folate which keeps homocysteine
levels down (homocysteine is an amino acid produced by the body
as a by-product of eating meat and is associated with
atherosclerosis and an increased risk of heart attacks).
Tomatoes:
are full of vitamins and lycopene which has been shown to
decrease your risk of heart disease.
Soy:
Soy proteins have been shown to prevent heart attacks. Soy
products are an excellent substitute for red meat which will
help decrease your intake of saturated fat.
Most of us know
that eating certain foods can increase your risk of heart disease.
And now you know that eating certain foods can help decrease your
risk of heart disease. But we all know that it is challenging to
change your eating habits. If you have many years of unhealthy
eating in your background or you just want to continue to make
changes to improve the overall quality of your diet, knowing foods
to limit and which ones to eat more of can bring you closer to a
heart-healthy diet! Winter Minestrone Soup
(serving size- 1 cup)
INGREDIENTS
2 teaspoons olive oil
½ cup chopped onion
½ teaspoon dried basil
½ teaspoon dried oregano
2 garlic cloves, minced
1 ¼ cups cubed peeled acorn or butternut squash (about 1
medium) ¾ cup diced zucchini
½ cup chopped carrot ½ cup diced fennel
1 cup water
1 (14-ounce) can fat-free, less-sodium chicken broth 5
tablespoons no-salt-added tomato paste
¼ cup uncooked ditalini (very short tube-shaped pasta or
small pasta of choice) 2 ½ cups chopped Swiss chard
½ cup rinsed and drained canned Great Northern Beans ½
teaspoon freshly ground black pepper
2 tablespoons grated Asiago cheese
DIRECTIONS Heat oil
in a Dutch oven over medium-high heat. Add onion, basil, oregano,
and garlic to pan; sauté 5 minutes or until onion is tender. Add
squash and next 3 ingredients (through fennel); Sauté 5 minutes.
Stir in 1 cup water, broth, and tomato paste; bring to a boil.
Reduce heat, and simmer 10 minutes or until vegetables are
crisp-tender. Stir in pasta; cook 8 minutes, stirring occasionally.
Add chard; cook 3 minutes. Add beans; cook 2 minutes or until
thoroughly heated. Stir in pepper. Serve with cheese.
Nutrition Information
Calories: 102; Total Fat: 2.5 grams
Calories from fat: 23 Saturated Fat: 0.7 grams Carbohydrate: 16.7
grams Fiber: 3.6 grams Sodium: 263 mg.
Pan-Seared Salmon with Pineapple-Jalapeno Relish
(Serving Size- 1 filet & ½ cup relish) Ingredients
2 cups chopped pineapple
¼ cup finely chopped red onion ¼ cup finely chopped
red bell pepper
1 tablespoon fresh lemon juice
2 teaspoons sugar
1 finely chopped seeded jalapeño pepper
1/2 teaspoon salt, divided (optional)
Cooking spray
1 teaspoon chili powder
¼ teaspoon black pepper
4 (6-ounce) salmon fillets
DIRECTIONS Combine first 6
ingredients in a medium bowl; stir in 1/4 teaspoon salt. Heat a
large nonstick skillet over medium-high heat. Coat pan with
cooking spray. Combine remaining 1/4 teaspoon salt, chili
powder, and black pepper, stirring well; sprinkle evenly over
fish. Add fish to pan skin side up; cook 4 minutes on each side
or until fish flakes easily when tested with a fork or until
desired degree of doneness. Serve with pineapple mixture.
Nutrition Information Calories: 308; Total Fat: 15.6 grams;
Calories from fat: 140; Saturated fat: 3.2 grams; Carbohydrate:
11.7 grams; Fiber: 1.3 grams; Sodium: 394 mg. (if ½ tsp. used)
Southwestern Layered Bean Dip
(Serving Size- ½ cup)
INGREDIENTS
1 16 -ounce can nonfat refried beans, preferably “spicy” 1
15- ounce can black beans, rinsed and drained 4
scallions, sliced ½ cup prepared salsa
½ teaspoon ground cumin ½ teaspoon chili powder
¼ cup pickled jalapeno slices, chopped
1 cup shredded Monterey Jack or low fat Cheddar cheese
½ cup reduced-fat sour cream
1 ½ cups chopped Romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
¼ cup canned sliced black olives, optional
DIRECTIONS Combine refried beans, black beans, scallions,
salsa, cumin, chili powder and jalapenos in medium bowl.
Transfer to shallow 2-quart microwave-safe dish; sprinkle with
cheese. Microwave on HIGH until the cheese is melted and the
beans are hot, 3-5 minutes. Spread sour cream evenly over the
hot bean mixture, then scatter with lettuce, tomato, avocado and
olives.
Nutrition Information Calories: 146; Total Fat: 7 grams;
Calories from fat: 63; Saturated fat: 3 grams; Carbohydrate: 15
grams; Fiber: 5 grams; Sodium: 288 mg.
Fudgy Cream Cheese Brownies
(Makes 16 brownies/ Serving size- 1 brownie)
INGREDIENTS
¾ cup sugar
¼ cup plus 2 tablespoons reduced calorie stick margarine,
softened
1 large egg
1 large egg white
1 tablespoon vanilla extract
½ cup all purpose flour
¼ cup unsweetened cocoa
Cooking spray
1 (8 ounce) block 1/3- less- fat cream cheese, softened
¼ cup “measures like sugar” calorie-free sweetener
3 tablespoons 1% low- fat milk
DIRECTIONS Preheat oven to 3500. Beat sugar and margarine
with mixer at medium speed until light and fluffy. Add egg, egg
white and vanilla; beat well. Gradually add flour and cocoa,
beating well. Pour into an 8-inch square pan coated with cooking
spray. Beat cream cheese and sweetener with a mixer at high
speed until smooth. Add milk; beat well. Pour cream cheese
mixture over chocolate mixture; swirl together using the tip of
a knife to create a marbled effect. Bake at 3500 for 30 minutes.
Cool completely in pan on wire rack. Cut into squares.
Nutrition Information Calories: 127; Total Fat: 6.7 grams; Calories
from Fat: 60; Saturated fat: 2.8 grams; Carbohydrates: 14.1 grams;
Fiber: 0.1 grams; Sodium: 107 mg.
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