Healthy Food


Heart Healthy Diet It makes sense that your diet plays an important role in maintaining and protecting your heart. All the food you eat affects the health of your heart.


Following a heart healthy diet means (1) eating foods that are low in fat, cholesterol and salt; (2) eating beans, other low-fat sources of protein (certain types of fish also help reduce your risk of heart disease); and (3) making sure your diet is rich in whole grains, low-fat dairy products or substitutes and, especially, fruits and vegetables.


The Skinny on Fats Know your fats and which ones to limit. There are several types of fat: polyunsaturated, monounsaturated, saturated and trans fat; the last two (saturated and trans) increase the risk of coronary artery disease by raising blood cholesterol levels.


Major sources of saturated fat include: coconut and palm oils, dairy products and red meat.


Sources of trans fat include: deep-fried fast foods, bakery products, packaged snack foods, margarines and crackers. To avoid trans fat, watch for the term “partially hydrogenated” on the product label.


Look for fruits that are high in antioxidants. These inhibit oxidization and protect cells from damage caused by free radicals, which can reduce the risk for developing heart disease and other health problems.


Dark green or green, leafy vegetables and fruits


Make Your Plan Begin your road to a healthy heart by checking with your medical professional for any special dietary consideration you may need. Then (before you go grocery shopping) create a daily meal plan that includes fruits and vegetables, lean protein - including beans & nuts, and whole grains. Don’t forget to drink plenty of water to stay hydrated - a great addition to your daily plan and your heart health.


with high natural antioxidant levels, such as tomatoes and


blueberries are healthiest for your heart.


Omega-3 fatty acids (a polyunsaturated fat) may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, (salmon and mackerel) are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, plus they may be found in supplements.


Protein This necessary element to good health can come from vegetable or meat sources. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.


Whole Grains Substitute whole grains for refined products in your diet. They are good sources of fiber plus other nutrients that help regulate blood pressure. Ground flaxseed is also a way to get the whole grains and they are high in fiber and the omega-3 fatty acids to help lower your blood cholesterol. Add them to your hot cereal or yogurt or grind them to add to almost every dish you cook.


Fruits and Vegetables A recent study at the University of Oxford involving over 300,000 participants from eight different European countries pointed out that heart disease death rate drops with each added fruit and vegetable serving.


Researchers found that those who consumed eight or more servings were 22% less likely to die from heart disease than those who consumed three or fewer servings a day. In the U.S., the average consumption of fruits and vegetables is at a lower level. If you are not getting five to ten servings a day; begin to add more of these to your diet. Eating that many fruits and vegetables is not only good for your waistline; it helps prevent heart disease and may also help prevent cancer.


In 2007, the Centers for Disease Control and Prevention moved to a more flexible approach, dubbed Fruits & Veggies - More Matters. Instead of a flat recommendation of 5-10 servings a day, the new program makes recommendations based on age, sex and activity level - e.g., a 68 year old female who exercises less than 30 minutes a day should consume at least 1.5 cups of fruit and 2 cups of vegetables per day. Go to the website to customize recommendation for your age & activity level: www. fruitsandveggiesmatter.gov/


That amount is very easy to reach when you know that a cup of fruit or vegetables is measured as any of the following: 1 small apple, 1 medium grapefruit, 1 large orange, 1 large sweet potato, 12 baby carrots or 10 broccoli florets. You will realize that you can easily add to the minimum recommended amount to increase your heart health.


12 YOUNG AT HEART ♦ February 2012


Baked Tomatoes with Spinach and Parmesan


2 bunches fresh spinach leaves 2 cloves garlic, minced 1 egg, beaten 2 tablespoons bread crumbs 1 teaspoon olive oil


1/8 teaspoon powdered thyme 1/2 teaspoon black pepper 1/8 teaspoon cayenne pepper 2 Tbls fresh Parmesan cheese 1 lg tomato, cut in 4 thick slices


Microwave or steam spinach with garlic 2-3 minutes or until spinach is just wilted. Cool. Wring out excess moisture. Chop. Add egg, bread crumbs, olive oil, thyme, black pepper, cayenne pepper and Parmesan cheese, and toss. Arrange tomato slices in an 8 x 8-inch ovenproof casserole dish and top with spinach mixture. Bake at 350 degrees F. 20 minutes or until spinach is hot.


Approximate nutritional information per serving Total calories: 87 Total fat: 4 g


Saturated fat: 1 g Dietary fiber: 3 g


Carbohydrates: 8 g Protein: 6 g


Cholesterol: 55 mg Sodium: 183 mg


Joe’s Notes: Don’t be too concerned with the percentage of calories from fat. The calories in spinach and tomatoes are so low that even a small amount of fat elevates the percentage.


From The Healthy Heart Cookbook by Joe Piscatella (review on pg. 23) Copyright holders: Black Dog & Leventhal Publishers


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