Cooking this week: Heart-healthy meals
Make the last week of American Heart Month count by cooking extra hearty meals this week!
Make the last week of American Heart Month count by cooking extra hearty meals this week!
When it comes to lowering your risk for heart disease – an illness that affects more than 82 million Americans – there's nothing more important than a healthy diet and an active lifestyle. Experts say to focus on a diet full of whole grains, fruits and veggies, so that you consume foods low in saturated fat, trans fat and cholesterol, but high in soluble fiber.
It's especially important to avoid harmful fats. "These fats are the type that can build up inside your blood vessels, restricting blood flow or even clogging up a blood vessel," says registered dietitian Kathleen Stanley. "You can help prevent cholesterol and fat buildup by avoiding foods that are high in cholesterol such as organ meats, dairy products made from whole milk, lard, egg yolks, butter, fat-back, meat grease."
To help you get a better idea of the types of foods you should eat, we've picked out heart-smart recipes for you to make each day this week. Not only are they good for you, but they're also low in calories as well and can help you lose weight.
Monday: Five-spice turkey and lettuce wraps
These lettuce wraps use 93 percent lean ground turkey, which is a great low-fat meat option. The Asian-flavored dish also call for other hearty ingredients such as brown rice and carrots.
Per serving: 286 calories 11g fat, 24g carbohydrates, 26g protein, 5g fiber
Tuesday: Honey-soy broiled salmon
The salmon in this dish gives you a healthy dose of omega-3's, a type of unsaturated fatty acid that has been shown to lower blood pressure and triglyceride levels. This protein-packed meal also calls for scallions, reduced-sodium soy sauce, and honey.
Per serving: 234 calories 13g fat, 6g carbohydrates, 23g protein, 0g fiber
Wednesday: Eggplant and chickpea stew
Both chickpeas and eggplant are rich in fiber, which promotes good heart health. This tasty vegetarian dish also includes mushrooms, tomatoes, cinnamon, and more.
Per serving: 219 calories 7g fat, 33g carbohydrates, 9g protein, 12g fiber
Thursday: Creamy fettuccine with Brussels sprouts and mushrooms
This pasta dish is lightened-up with whole-wheat fettuccine and low-fat milk. It also includes Brussels sprouts, a vegetable that is rich in vitamins A and C and other healthy nutrients that can help fight heart disease.
Per serving: 385 calories 10g fat, 56g carbohydrates, 19g protein, 10g fiber
Friday: Chicken piccata with orzo
This zesty chicken meal is low in calories and fat, and takes less than 20 minutes to make! The chicken is marinated in white wine, fat-free, lower-sodium chicken broth and lemon juice.
Per serving: 345 calories 8.5g fat, 33g carbohydrates, 32g protein, 1.9g fiber