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30 Heart-healthy Recipes Recommended By A Dietitian
We often think about feeding our muscles or eating for better skin, but there's a specific area of our body that we should be prioritizing each and every day — our hearts. Yet heart disease continues to be the No. 1 disease affecting men and women in this country, so let's make every snack and meal one that supports our ticker.
WalnutsOne way to help keep your heart in good shape is to eat foods that help lower blood pressure. One of the tastiest ways to do that is with walnuts, which have been shown to help lower cholesterol. One study found that adding a half cup of walnuts to the daily diet of healthy older (age 63 to 79) adults helped lower their "bad" LDL cholesterol. Try them in this colorful Bibb Lettuce and Roasted Acorn Squash Salad with Feta and Walnuts, and walnuts add satisfying crunch to this Chocolate Chip-Walnut Zucchini Bread.
Bibb Lettuce and Roasted Acorn Squash Salad with Feta and Walnuts by Roze Traore
Chocolate Chip-Walnut Zucchini Bread by Frances Largeman-Roth, RDN
OrangesPotassium is a mineral that plays a key role in heart health. Low levels of this nutrient are linked to high blood pressure and heart disease. Make sure you're getting enough with this Double Orange Smoothie, which delivers over 500 milligrams of potassium in one serving, a solid dent in the daily goals for men (3,400 milligrams) and women (2,600 milligrams).
Double Orange Smoothie by Frances Largeman-Roth, RDN
Sweet potatoesIn addition to oranges, another potassium star is the versatile sweet potato, with nearly 542 milligrams in a medium, cooked one. Start your day on a heart-healthy note with these Slow Cooker Breakfast Sweet Potatoes.
Slow-Cooker Breakfast Sweet Potatoes by Casey Barber
OatsOats are an all-star ingredient when it comes to heart health. From their cholesterol-lowering fiber to their ability to help us feel full longer and maintain a healthy weight, they deserve a spot in the heart hall of fame. Get your oats at breakfast with Dylan Dreyer's Blueberry-Vanilla Oatmeal, or take them on the go with these yummy Chocolate Chip-Banana Bread Oatmeal Bars.
Dylan Dreyer's Blueberry-Vanilla Oatmeal by Dylan Dreyer
Chocolate Chip-Banana Bread Oatmeal Bars by Samah Dada
BeetsPart of heart health is blood being able to flow smoothly throughout the body. Nitrates, compounds made from oxygen and nitrogen, are helpful for healthy blood flow. Beets are one of the richest sources of nitrates and are featured in this bright pink Beet-Citrus Blast Smoothie.
Beet-Citrus Blast Smoothie by Frances Largeman-Roth, RDN
CeleryAnother vegetable that is loaded with nitrates is crunchy, low-cal celery. Try it in a refreshing salad like this Fennel and Celery Salad.
Fennel and Celery Salad by Missy Robbins
BeansIf you need another reason to enjoy high fiber, low cost beans, they're also a winner in the heart department. One cup of garbanzo beans boasts a hearty 12.5 grams of fiber, 14.5 grams of protein, 477 milligrams of potassium and zero saturated fat. Much of the fiber in garbanzo beans is soluble fiber, which naturally lowers cholesterol, and all that potassium helps keep blood pressure in check. Let's not forget that beans contain prebiotic fiber, which helps those good gut bacteria flourish, keeping our gut microflora in balance and boosting overall health, including heart health.
Get your daily dose of beans in this craveable Three Bean Salad, an Indian-spiced Chilled Chickpea Salad, or turn them into a crunchy snack with these Spiced Roasted Chickpeas.
Three Bean Salad by Frances Largeman-Roth, RDN
Chilled Chickpea Salad by Samah Dada
Spiced Roasted Chickpeas by Checka Ciammaichelli
StrawberriesOne of summer's most highly anticipated fruits is the strawberry. Fragrant and naturally sweet, these red berries deserve a spot on your heart-smart shopping list. Studies have found that strawberries help lower cholesterol and improve insulin resistance in people with obesity. Don't just save them for dessert — add a pop of red to salads, like Giada's Millet Tabbouleh Salad. And strawberries also add a ton of flavor and color to this Grilled Shrimp Salad with a Strawberry Vinaigrette.
Grilled Shrimp Salad by Anthony Scotto
Giada's Millet Tabbouleh Salad by Giada De Laurentiis
AvocadoLuscious and creamy avocados are more than just a tasty toast topper. These fruits are bursting with benefits in the heart department too. The Nurses Health Study and the Health Professionals Follow Up Study found that people who ate at least two servings of avocado (a total of two-thirds to a whole avocado) weekly had fewer incidents of cardiovascular disease compared with people who didn't eat avocado. The benefits of avocado come from their high amount of monounsaturated fat, as well as potassium.
Spread that avocado goodness over your favorite sourdough for avocado toast and also use it in this flavorful Avocado Tomato Tabbouleh and as a creamy (without any cream) pasta sauce in this colorful Avocado Cream Pasta with Arugula and Roasted Cherry Tomatoes.
Avocado Cream Pasta with Arugula and Roasted Cherry Tomatoes by Samah Dada
Avocado Tomato Tabbouleh by Kevin Curry
Leftover Salmon Avocado Tartines by Jake Cohen
Peanut butterThat kid-friendly classic peanut butter is also a surprisingly great addition to a heart-healthy menu. Peanuts and peanut butter contain monounsaturated fats, including oleic acid, a type of omega-9 fatty acid, which helps lower LDL cholesterol. Peanut butter makes a delicious addition to your morning oats and is also wonderful in these Chocolate-Peanut Butter Energy Bites, which make a tasty, afternoon pick-me-up. Or use it to top your morning yogurt bowl like Joy Bauer does in this Peanut Butter and Berry Breakfast Bowl.
Chocolate-Peanut Butter Energy Bites by Joy Bauer
PB & Berry Breakfast Bowl by Joy Bauer
EggsAs versatile as they are delicious, eggs can be part of a heart-healthy eating plan. In fact, according to the American Heart Association, healthy people can enjoy seven eggs a week. Plus, eggs easily fit into a Mediterranean or DASH style eating pattern. One large egg delivers 6 grams of protein and key nutrients, like vitamin D, choline and vitamin B12, all for 70 calories.
Get your protein with a side of veggies in this Veggie Omelet with Cheese, Spinach and Cauliflower or grab some Mini Asparagus and Cheddar Cheese Frittatas for a make-ahead breakfast or afternoon snack. And for a lighter take on a favorite dish, try this Quick Green Shakshuka.
Quick Green Shakshuka by Ali Rosen
Mini Asparagus and Cheddar Cheese Frittatas by Frances Largeman-Roth, RDN
Veggie Omelet with Cheese, Spinach and Cauliflower by Frances Largeman-Roth, RDN
GrapesJuicy and refreshing, grapes make a tasty snack that's great for your ticker. Eating grapes (both green and purple) may keep your heart in good shape by relaxing blood vessels, helping to maintain optimal blood flow and function. Add them to your usual PB sandwich and skip the jam, or use them as a fun addition to salads, like this Waldorf Tuna Salad with Greek Yogurt.
Sunflower Butter & Grape Sandwich by Frances Largeman-Roth, RDN
Waldorf Tuna Salad with Greek Yogurt by Carrie Parente
SeafoodOne of the very best things you can do for your heart is to eat more seafood, which is one of the most documented ways to reduce risk of dying from cardiovascular disease. The American Heart Association recommends eating two (3.5 ounce) servings of fish weekly. Seafood is low in saturated fat and rich in protein, but the main benefit is that from fish is high in omega-3 fatty acids. Omega-3s help keep your heart healthy by decreasing triglyceride levels and also by reducing inflammation. Seafood rich in omega-3s include salmon, albacore tuna and sardines.
Dive into a healthy seafood meal with this Sheet-Pan Salmon Nicoise Salad, Tuna Macaroni Salad or a Broiled Sardines and Bean Salad.
Broiled Sardines and Bean Salad by
Tuna Macaroni Salad with Balsamic Vinaigrette by Carrie Parente
Sheet-Pan Salmon Niçoise Salad by Kevin Curry
ChocolateChances are you love chocolate, but did you know that it loves you back? Cocoa powder is rich in flavanols, which help lower blood pressure, improve blood flow to the brain and the heart, and make platelets less sticky. You can enjoy a rich-tasting, chocolatey treat and treat your heart at the same time! These Flourless Protein Brownies feature creamy peanut butter, cocoa powder and chocolate protein powder. And if you prefer a creamy milkshake to get your dose of cocoa, sip this Dairy-Free Chocolate Milkshake.
Dairy-Free Chocolate Milkshake by Joy Bauer
WatermelonWe love it for its ability to help us cool down on a steamy day, but watermelon has a lot more to boast about. Each slice is packed with lycopene, an antioxidant that gives watermelon its bright red color and also provides several benefits for heart health. One study (funded by the National Watermelon Promotion Board) found that daily consumption of the fruit reduced triglycerides, LDL cholesterol and body weight over a four-week period. And other studies have shown that watermelon can significantly reduce blood pressure in people with high blood pressure.
Watermelon Rosé Granita by Frances Largeman-Roth, RDN
Watermelon Feta Salad Skewers with Greek Vinaigrette by Ryan Scott
Couscous Salad with Watermelon and Feta by Will Coleman
Slice up a watermelon and use it in this minty Couscous Salad with Watermelon and Feta or Watermelon Feta Salad Skewers with Greek Vinaigrette. And once the weather heats up, you'll want to make this Watermelon Granita to cool off.
This article was originally published on TODAY.Com
5 Things Teen Girls, And Their Parents, Should Know About Heart Health
Heart health may not be top of mind for teenage girls, but experts say there are a few things they should know about their heart. Stock photo
Among many teenage girls, hearts are a communications staple. Heart emojis punctuate their texts, heart hands frame their selfies on social media.
But rare is the girl who thinks about her heart as the critical organ it is, the epicenter of the circulatory system, supplying blood with oxygen to the body to keep things working smoothly.
While good heart health may be a given for most young girls, adolescent health experts say there's still plenty that teenage girls should know about taking care of their ticker.
Here are five things to get them started:
Good — or bad — heart health begins now
Habits and lifestyle behaviors established in adolescence — such as staying physically active and eating a healthy diet, or not — can put a person on a path toward good or bad cardiovascular health, say experts like pediatric cardiologist Dr. Teresa Lee.
"Starting early is always the best," said Lee, who also is an assistant professor of pediatrics at Columbia University Medical Center in New York. "You want to try to prevent cardiovascular disease, as opposed to having to treat it later. The choices and the habits developed in early childhood and adolescence really determine health and well-being for years to come."
Studies have shown that atherosclerosis, the hardening of the arteries due to plaque buildup, can begin to develop as early as adolescence. Hardened, or narrowed, arteries block blood flow and can lead to heart attacks, strokes or other problems later in life. An unhealthy diet, smoking, a sedentary lifestyle, obesity and being overweight can contribute to high cholesterol, a major risk factor for atherosclerosis, heart disease and stroke.
According to American Heart Association statistics teens and adolescents can exhibit a wide range of cardiovascular risk factors, including elevated blood pressure, use of tobacco products, high cholesterol, physical inactivity, obesity and an unhealthy diet.
"The rapid weight gain some teens have due to diets high in junk food and low physical activity levels really sets them up for challenges with weight for the rest of their lives, which absolutely affects their hearts," said Dr. Judith Simms-Cendan, director of the division of pediatric adolescent gynecology at the University of Miami's Miller School of Medicine. "Teens who are really sedentary also often have poor sleep patterns, and that can affect their heart health as well."
The AHA encourages young people to follow the same healthy behaviors known to maintain good heart health in adults: staying physically active, eating a diet high in fiber, fruits and vegetables and low in fat, maintaining a healthy weight, getting a good night's sleep and not smoking or using tobacco products, including electronic cigarettes.
Organized sports, dance teams or exercise classes are good places to start, Simms-Cendan said.
"Participating in sports, regardless of whether you are a competitive athlete, can set you up for a better cardiac future," she said.
Listen to your heart
While most teens will have healthy hearts, it's important to notice signs or symptoms that something could be amiss — and speak to someone about it, Lee said.
For example, "if there's ever something you were able to do that all of a sudden you are unable to do," that could signal a problem, she said. "You are your best predictor of when things are off."
Ceirra Zeager of Ephrata, Pennsylvania, thought her heart was fine until she collapsed while getting dressed the day after her first high school dance.
"Heart disease doesn't care how old you are," said Zeager, who was 14 when she had a heart attack, caused by a hole in her heart she was unaware she had. "I was otherwise healthy, but the pain I was feeling was indescribable."
Zeager, now 23, volunteers with the AHA's Go Red for Women campaign. She said teenage girls shouldn't hesitate to ask health care professionals questions about their heart and to listen to their hearts. "You can hear irregular heartbeats," also called arrhythmias, she said. "Teens should learn what that means. It's basic information that's good to know."
Irregular heart rhythms occur for many reasons and may not be cause for alarm, but they should be checked out. Zeager said the hole in her heart caused a murmur that could have been detected with a stethoscope. "I wish I would have known to ask," she said.
Other teens can also be a good gauge of something being amiss, Lee said.
"If you notice that, compared to your peers, you are not able to do things as well, especially physical activity, and if there's a worsening over time," it's probably something to discuss with your parents or health care team, she said.
Even if all seems well, "there's never a wrong time" to ask questions about heart health, Lee said. Wellness visits are a great time to talk about ways to promote good cardiovascular health and address any risk factors.
Pregnancy can affect your heart
"Pregnancy is a big stress for anybody, and it's a big stress especially on the heart," Lee said.
Pregnant teens can be at high risk for preeclampsia, a condition that can cause very high blood pressure.
Pregnancy can be especially problematic if a teen has an underlying congenital heart defect or cardiovascular risk factors, such as high blood pressure or obesity, which can lead to pregnancy complications.
"Some forms of contraception are safer for girls with underlying cardiac conditions," Simms-Cendan said. Birth control options with progestin are safer options, she said.
While contraceptive pills that contain estrogen may be safer for healthy girls, those with underlying heart issues and risk factors, such as uncontrolled high blood pressure, should avoid them, Simms-Cendan said. "In those girls, they may increase blood pressure and other complications."
"A lot of the girls with the highest risk of unplanned pregnancy affecting their heart are not receiving contraceptive counseling," Simms-Cendan said. "A real gap in care is making sure if you have underlying heart disease and are considering being sexually active, there is safe birth control you can take. If you do become pregnant, immediately seek prenatal care."
Some things may feel like heart problems, but aren't
A rapid heartbeat could be a sign of heart trouble, but it might not be, Simms-Cendan said. It could be a sign of anxiety, which has increased in prevalence among teens and adolescents since the start of the COVID-19 pandemic in 2020.
"When teens have anxiety, their heart races," she said. "This feels frightening, but if their heart is healthy, they are not in danger."
However, it should still be checked out, she said. And if it's anxiety, it should be treated.
Mental health issues can affect every system in the body, Simms-Cendan said, including the heart. "They affect your energy level and the desire to exercise. If you're depressed, you don't feel like moving much. Teens who are depressed may also use sleep as an escape. They might spend all day in bed."
Parents can play an important role
Talking to teenagers about heart health can be challenging for parents. But if they want their kids to practice healthy habits, the first thing they should do is lead by example, Lee and Simms-Cendan said.
"Teenagers are not always receptive to hearing advice or critiques about eating or sleeping habits from the adults in their life," Lee said. "Honestly, I think one of the best things parents can do is mirror a healthy lifestyle and healthy choices."
"You can't talk to a teen about doing things if you're not doing them yourself," Simms-Cendan said. "If you have a child struggling with weight, telling them to not drink soda or eat junk if you have it in your house is not going to work.
"If you are concerned about their weight or blood pressure or diabetes and you want them to become healthier, you have to walk the walk," she said. "Keep the unhealthy food out of the house."
Simms-Cendan suggested parents take their teenagers with them when they go grocery shopping so they can select healthy foods that they like. Going on walks together is another way to model healthy behavior, she said.
"Ask them to go for walks but understand that sometimes they'd rather listen to music than talk. Let them keep their headphones," she said. And if they don't want to do that? "Ask them what they would like to do to get healthy."
These 5 Things Can Have A Big Impact On Your Heart Health
Estimated read time: 3-4 minutes
February is American Heart Month, a time when people can focus on their heart health. Experts from the Intermountain Health Heart and Vascular Program are working to educate Utahns about ways to enhance their heart health.
Why is your heart health so important? Heart disease is the leading cause of death for both men and women. One person dies every 36 seconds in the United States from cardiovascular disease, and about 659,000 people in the United States die from heart disease each year. That's 1 in every 4 deaths.
Heart experts at Intermountain Health say it's vital that people be active participants in their own health and well-being.
To help people reduce their risk of heart disease, heart experts from the Intermountain Health Heart and Vascular Program want people to know what they can do to improve their heart health.
Photo: Intermountain Health CareHere are the top five things to do today to improve your heart health and reduce your risk of heart problems, from Dr. Kent Meredith, MD, an interventional cardiologist at Intermountain Health who helps lead the heart attack treatment program at Intermountain Medical Center in Murray.
"The good news is that there several relatively simple things people can do to reduce the risk of heart disease, and taking any of these steps can have a big impact on your future heart health," Meredith said.
1. Exercise dailyMeredith recommends that you spend at least 30 minutes per day exercising.
"Ideally, this is uninterrupted and involves large muscle groups: walking, cycling, swimming, rowing, treadmill," Meredith said. "This will pay huge dividends 10 and 20 years from now, allowing you to enjoy retirement."
2. Maintain a healthy weightMeredith suggests you set a realistic goal, and work towards a healthy weight. Being overweight raises your risk for heart disease and is linked to other serious conditions, like diabetes. Maintaining a healthy weight can benefit your health in general and goes a long way to lowering your risk for heart disease.
"Small incremental changes may be more achievable, associated with higher chance of success," Meredith said.
Photo: Brocreative/Shutterstock.Com 3. Know your risk by getting a coronary CT-scan to determine your coronary artery calcium score"Calculate your cardiovascular disease risk, and if you're over 40, consider getting a coronary CT-scan so that you know your coronary artery calcium score. This allows early detection of 'silent' heart disease before you develop symptoms," Meredith said.
4. Know your numbersGet an annual checkup with blood pressure, cholesterol, blood glucose measurements.
Keeping your blood pressure within acceptable ranges can keep you healthier longer.Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (the bottom number).
Control your cholesterol.High levels of non-HDL, known as bad cholesterol, can lead to heart disease. Your health care professional can consider non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol because it can be measured without fasting beforehand and is reliably calculated among all people.
Manage your blood sugar.Most of the food people eat is turned into glucose (or blood sugar) that bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes, and nerves. As part of testing, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.
5. Stop smoking. If you don't smoke or vape, don't start.Use of inhaled nicotine delivery products, which includes traditional cigarettes, e-cigarettes, and vaping, is the leading cause of preventable death in the United States. Inhaled nicotine-related products account for about a third of all deaths from heart disease. And about a third of U.S. Children ages 3-11 are exposed to secondhand smoke or vaping.
Intermountain Health has developed a Healthy Heart quiz to assess your risk. Go to intermountainhealth.Org/heart to take the quiz to determine your heart health.
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