HEART HEALTHY RECIPES

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    3 Steps Toward a Healthier Heart

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    By Family Features | ContributorAll aspects of health are important, but heart health is a crucial component of overall well-being. Heart disease is the leading cause of death among Americans but it doesn’t need to be – lifestyle choices play a key role in heart health and it’s never too soon to adopt healthful habits.  From exercising and getting proper sleep to healthy eating – including heart-friendly snacks like grapes – consider these simple steps.Eat RightAdopting a balanced and nutritious diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can impact heart health. As an easy, convenient, heart-healthy food, grapes are a perfect ingredient for a heart-friendly eating plan that includes recipes like Grape, Broccoli and Avocado Salad with Toasty Oat Topping. Savory broccoli slaw pairs with the delicate sweetness of crisp, juicy Grapes from California while the toasted oat topping provides a crunchy finish. Grapes are low in sodium and a good source of vitamin K, which promotes heart health, and contain 7% of the daily recommended intake of potassium, a nutrient critical to heart health. Grapes are a natural source of beneficial antioxidants and other polyphenols and help maintain healthy circulation by promoting the relaxation of blood vessels.In fact, according to a study published in the “Journal of Nutrition,” men with metabolic syndrome who consumed 1 1/2 cups of grapes every day showed reduced blood pressure, improved blood vessel function and a decrease in a key marker of inflammation.Women who consumed 1 1/4 cups of grapes every day as part of a separate study published in the “Journal of Nutrition” benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.Get Quality SleepSleep is also critical for a healthy heart.  Most experts recommend 7-9 hours of sleep per night for adults. To help achieve that goal, create a bedtime routine by waking up and going to sleep at consistent times. Also ensure a comfortable sleep space by turning off electronics and setting the thermostat to a cozy temperature. ExerciseA regular exercise routine can have a positive impact on many areas of health. It can be especially beneficial for heart health by lowering blood pressure, reducing inflammation and aiding in maintaining a healthy weight. At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity is recommended by the American Heart Association.  Fuel your workout and recovery with heart-healthy and hydrating foods such as grapes. Find more heart-healthy recipes at GrapesFromCalifornia.com.Grape, Broccoli and Avocado Salad with Toasty Oat ToppingPrep time: 30 minutesCook time: 5 minutesServings: 6 Toasted Oat Topping:1/2       tablespoon butter1/3       cup sliced almonds, coarsely chopped3          tablespoons steel-cut oats1/8       teaspoon seasoned salt1/4       teaspoon Italian herb seasoningDressing:6          tablespoons extra-virgin olive oil1/3       cup quartered red or green Grapes from California 1/4       cup wine vinegar1          tablespoon honey1/4       teaspoon sea saltfreshly ground pepper, to tasteSalad:1          bag (12 ounces) broccoli slaw2          cups lightly packed torn curly kale1 1/2    cups halved Grapes from California1/2       cup minced red onion1/3       cup chopped dried figsfreshly ground pepper, to taste1          large, firm but ripe avocado, dicedTo make toasted oat topping: In medium skillet over medium-low heat, cook butter, almonds, oats, salt and Italian herb seasoning about 5 minutes, or until lightly toasted and fragrant, stirring frequently.To make dressing: In small blender, puree olive oil, grapes, wine vinegar, honey, sea salt and pepper, to taste, until smooth.To make salad: In large bowl, mix broccoli slaw, kale, grapes, red onion and figs; season with pepper, to taste, and drizzle with dressing; toss well to coat. Add avocado and toss lightly. Transfer to six serving plates or bowls and sprinkle with toasted oat topping.Nutritional information per serving: 320 calories; 5 g protein; 29 g carbohydrates; 22 g fat (62% calories from fat); 3.5 g saturated fat (10% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 7 g fiber.Editor’s Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice. More

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      Cook with Heart Health in Mind

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      By Family Features | ContributorHealthy eating doesn’t have to be difficult or require you to take favorite meals off your family’s menu. In fact, making smart choices when cooking at home can give you more control over the types of tasty, heart-healthy dishes you put on the table.High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. These cooking tips can help you prepare heart-healthy meals that could help improve cholesterol levels by reducing excess saturated fat and trans fat.Cook Fresh Vegetables the Heart-Healthy WayRoasting, steaming, grilling or baking can help bring out the natural flavors of vegetables. Adding herbs and spices can also help make veggies tastier, including combinations like basil with tomatoes, oregano with zucchini, dill with green beans or rosemary with peas and cauliflower.Reduce Saturated Fat in Meat and PoultryThe amount of saturated fat in meats can vary widely, depending on the cut and how it’s prepared. Opt for poultry and fish over red meat and look for lean cuts of meat with minimal visible fat, which should be trimmed away before cooking. Also limit processed meats such as sausage, bologna, salami and hot dogs, which are often high in calories, saturated fat and sodium.Use Liquid Vegetable Oils in Place of Solid FatsSome fats are better for you than others. Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.Find more heart-healthy recipes and tips for lowering cholesterol at heart.org/cholesterol.Grilled Tequila-Lime Chicken with Grilled AsparagusRecipe courtesy of the American Heart AssociationServings: 41/4       cup tequila or white vinegar2          teaspoons lime zest1/2       cup fresh lime juice2          medium garlic cloves, minced1          tablespoon chipotle pepper canned in adobo sauce, minced, plus 2 tablespoons adobo sauce1 1/2    pounds boneless, skinless chicken breasts, fat discardednonstick cooking spray3          bunches asparagus spears, trimmed1/4       teaspoon salt1/2       teaspoon black pepper, divided2          tablespoons canola oil or corn oilIn small bowl, stir tequila, lime zest, lime juice, garlic, chipotle pepper and adobo sauce. Pour into large resealable plastic bag. Add chicken and seal bag tightly; turn bag to coat. Refrigerate 2-12 hours.Preheat grill to medium-high heat. Lightly spray grates with nonstick cooking spray.In large dish, sprinkle asparagus with salt and 1/4 teaspoon pepper. Drizzle with oil. Turn asparagus over to coat.Remove chicken from marinade. Discard marinade and wipe most of it off chicken. Sprinkle chicken with remaining pepper. Grill 8-12 minutes, or until chicken is no longer pink in center. Transfer to plate and cover with aluminum foil.Place asparagus on grill, facing opposite direction of grates. Grill 7 minutes, or until tender crisp.Serve asparagus with chicken.Frozen Yogurt BarkRecipe courtesy of the American Heart AssociationServings: 8  1 1/2    cups 2% low-fat plain Greek yogurt2          tablespoons honey2          tablespoons chopped, unsalted almonds1/2       cup chopped mango1/4       cup blackberries or raspberries1/2       cup blueberriesIn medium bowl, mix yogurt and honey.Line 9-by-13-inch baking dish with parchment paper. Use spatula or knife to spread yogurt over entire bottom of dish.Pour chopped nuts over yogurt. Use fingers to slightly press into yogurt. Top yogurt with mango, blackberries and blueberries and slightly press into yogurt.Cover with plastic wrap or foil and place in freezer overnight.To serve: Lift parchment paper from baking dish onto cutting board. Use hands to break bark into pieces. More

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      Prioritize Heart Health with a Balanced Eating Plan

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      By Family Features | ContributorNo matter your motivations, it’s never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health.One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.Being more physically active, managing stress, getting quality sleep and not smoking combined with DASH can put you on a path toward a healthy heart for life.Encouraging others to join you on your heart-health journey can also be rewarding. Research shows social support and personal networks make it more likely you’ll stick to healthy habits like eating healthy.Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals can help you take the guesswork out of putting nutritious dinners on the table. Greek-Style Flank Steaks with Tangy Yogurt Sauce offer the bold flavors of the Mediterranean while Teriyaki-Glazed Salmon with Stir-Fried Vegetables is as easy to make as it is colorful. For a complementary combination of pork and sweet fruit flavor, these Baked Pork Chops with Apple Cranberry Sauce are perfect to serve alongside brown rice or steamed broccoli.Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.Greek-Style Flank Steak with Tangy Yogurt SauceRecipe courtesy of the National Heart, Lung, and Blood InstitutePrep time: 25 minutesCook time: 25 minutesServings: 4Marinade:1/4       cup lemon juice1          tablespoon olive oil2          teaspoons fresh oregano, rinsed, dried and chopped1          tablespoon garlic, minced (2-3 cloves)1          beef flank steak (12 ounces)Yogurt Sauce:1          cup cucumber, peeled, seeded and chopped1          cup nonfat plain yogurt2          tablespoons lemon juice1          tablespoon fresh dill, rinsed, dried and chopped1          tablespoon garlic, minced (2-3 cloves)1/2       teaspoon saltTo make marinade: In large bowl, combine lemon juice, olive oil, oregano and garlic.Lay steak in flat container with sides and pour marinade over steak. Marinate at least 20 minutes, or up to 24 hours, turning several times.To make yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Set yogurt sauce aside at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.Preheat broiler to high with rack 3 inches from heat source.Broil steak about 10 minutes on each side to minimum internal temperature of 145 F. Let cool 5 minutes before carving.Slice thinly across grain into 12 slices.Serve three slices with 1/2 cup yogurt sauce.Tip:Serve in sandwich with pita bread, lettuce and tomato.Teriyaki-Glazed Salmon with Stir-Fried VegetablesRecipe courtesy of the National Heart, Lung, and Blood InstitutePrep time: 20 minutesCook time: 15 minutesServings: 4Salmon:2          tablespoons light teriyaki sauce1/4       cup mirin or sweet rice wine2          tablespoons rice vinegar2          tablespoons scallions, rinsed and minced1 1/2    tablespoons ginger, minced12        ounces salmon fillets, cut into four portions (3 ounces each)Vegetables:1          bag (12 ounces) frozen vegetables stir-fry1/2       tablespoon peanut oil or vegetable oil1/2       tablespoon garlic, minced (about 1 clove)1          tablespoon ginger, minced1          tablespoon scallions, rinsed and minced1          tablespoon light soy saucePreheat oven to 350 F.To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes.Remove salmon from marinade.Place salmon on baking sheet. Bake 10-15 minutes, or until fish flakes easily with fork in thickest part and reaches minimum internal temperature of 145 F.To prepare vegetables: Thaw frozen vegetables in microwave or place bag in bowl of hot water about 10 minutes. In large wok or saute pan, heat oil. Add garlic, ginger and scallions; cook gently, but do not brown, 30-60 seconds.Add vegetables and continue stir-frying 2–3 minutes, or until heated through. Add soy sauce.Serve one piece of salmon with 1 cup vegetables.Baked Pork Chops with Apple Cranberry SauceRecipe courtesy of the National Heart, Lung, and Blood InstitutePrep time: 10 minutesCook time: 30 minutesServings: 4Pork Chops:4          boneless pork chops (about 3 ounces each)1/4       teaspoon ground black pepper1          medium orange, rinsed and zested1/2       tablespoon olive oilSauce:1/4       cup low-sodium chicken broth1          medium apple, peeled and grated (about 1 cup)1/2       cinnamon stick1          bay leaf1/2       cup dried cranberries1/2       cup 100% orange juicePreheat oven to 350 F.To prepare pork chops: Season pork chops with pepper and orange zest.In large saute pan, heat olive oil over medium heat. Add pork chops and cook until browned on one side, about 2 minutes. Turn and brown 2 minutes. Remove pork chops from pan, place on nonstick baking sheet and bake 10 minutes to minimum internal temperature of 160 F.To make sauce: Add chicken broth to saute pan and stir to loosen brown bits from pork chops. Set aside.In small saucepan over medium heat, cook grated apples, cinnamon stick and bay leaf until apples begin to soften.Add cranberries, orange juice and reserved broth. Bring to boil then lower heat to gentle simmer. Simmer 10 minutes, or until cranberries are plump and apples are tender. Remove cinnamon stick.Peel orange and cut into eight sections.Serve one pork chop with 1/4 cup sauce and two orange segments.Photos courtesy of Getty Images More