Posted Mar 8, 2010
Cardiovascular diseases are the No. 1 cause of death in the United States.
While healthy diet and lifestyle are the best weapons to fight this killer, most Americans do not put much thought into what they eat beyond the number of calories they take in, said Gena Pierce, a registered dietitian in the cardiac rehab unit at St. Edward Mercy Medical Center.
When it comes to a heart-healthy diet, a few simple steps can make a huge difference, Pierce said.
“First of all, you should just take the salt shaker away. Put it up, not on the table. At least then, you have to work at it to get it,” Pierce said.
Sodium intake should be limited to 700 to 800 milligrams a meal. Though that might sound like a lot, one tablespoon of salt is about 2,300 mg of sodium.
Simple steps, including rinsing canned vegetables before preparing and selecting the low-sodium or no-sodium added options of canned foods, can make a big difference, Pierce said.
Cholesterol is also important to keep in mind. One key step in keeping cholesterol in check is to limit meat portions to three ounces twice a day, Pierce said.
“Red meat is not off limits. Just choose the lean or extra lean cuts like loin and round,” she said.
Fats also don’t need to be avoided. While saturated fats should be limited and trans fats avoided, unsaturated fats, such as those found in nuts, olive oil, canola oil, seeds and avocado, are part of a healthy diet, Pierce said.
People should work to incorporate at least five servings of fruits and vegetables in their diet daily, too, she added.
“A half-cup cooked veggies isn’t much. It’s easier to do than you think. But work to get in a variety of rich colors, greens, reds, oranges and yellows. You need a variety to provide not only your vitamins and minerals needed, but soluble fiber and antioxidants,” Pierce said.
While insoluble fiber, found in whole grains, beans and fruits and vegetables, is important for digestive health, soluble fiber, found in many of the same of foods, lowers cholesterol, making it very important to heart health, she said.
To help get readers started on a heart-healthy diet, Pierce shares some of her favorite recipes.
Black-Bottom Cupcakes
8 ounces fat-free cream cheese, softened
1/4 cup egg substitute
11/3 cups granulated sugar, divided
1 package (6 ounces) semisweet chocolate chips
1/2 cup sifted unbleached all-purpose flour
1 teaspoon baking soda
1/3 cup unsweetened cocoa powder
1 cup water
1 jar (21/2 ounces) baby food prunes
2 tablespoon canola oil
1 tablespoon cider vinegar
1 teaspoon vanilla extract
Heat oven to 350 F.
Combine cream cheese, egg substitute and 1/3 cup sugar. Stir in chocolate chips and set aside.
In another bowl, combine flour, remaining 1 cup sugar, baking soda and cocoa. Add water, prunes, canola oil, vinegar and vanilla. Whisk together until smooth.
Fill 24 paper-lined muffin tins about 1/4 full of chocolate batter. Top each with a heaping teaspoon of cream cheese mixture.
Bake 25 minutes
Nutrition information per serving: 120 calories, less than 3 g fat (0 g saturated), 0 mg cholesterol, 19 g carbohydrate, 3 g protein, 100 mg sodium.
(Recipe from Good Housekeeping Light & Healthy Cookbook)
Waldorf Chicken Salad
Serves: 6
1/3 cup low-fat, plain yogurt
1/3 cup fat-free mayonnaise
2 tablespoons frozen orange juice concentrate, thawed
1/2 teaspoon pepper
1 pound boneless, skinless chicken breast, cooked and chopped
1 apple, diced
1 cup celery, sliced
1/2 cup grapes, halved
1/2 cup pecans or walnuts, chopped and toasted
1 small red onion, thinly sliced
1 head Boston Bibb lettuce
In a small bowl, combine yogurt, mayonnaise, orange juice and pepper; mix well.
In a large bowl, combine chicken, apple, celery, grapes and nuts. Add dressing; toss to coat.
Serve over 2 lettuce leaves and garnish with onion slices.
Nutrition information per serving: 216 calories, 10 g fat (1.6 g saturated), 50 mg cholesterol, 45 g carbohydrate, 53 g protein, 2 g fiber, 175 mg sodium.
(Recipe by Gena Pierce)
Dark Chocolate-Covered Strawberries
Serves: 12
24 strawberries, washed and patted dry
1 package Hershey’s Special Dark chocolate chips
Melt chips in a microwave safe bowl in the microwave. Heat 1 minute and then stir; repeat until melted.
Dip strawberries 3/4 way into chocolate and place on wax paper. Chill.
Nutrition information per serving: 99 calories, 5 g fat (3.75 g saturated), 0 cholesterol, 13 g carbohydrate, 2 g fiber, 43 mg sodium.
(Recipe by Gena Pierce)
Braided Salmon
Serves: 8 to 10
2-pound salmon fillet, skinned
1 red onion, sliced
2 lemons, sliced
1/2 cup lemon juice
2 tablespoons capers, drained, rinsed
1/4 cup transfat-free margarine
1 teaspoon cumin
Pepper to taste
Heat oven to 375 F.
Prepare foil with nonstick cooking spray on countertop. Set large baking dish aside.
Slice salmon filet lengthwise from small, tapered end into 3 pieces, making sure not to cut completely through small tapered end. Place on foil. Braid the pieces until complete, fasten loose ends with toothpicks.
Lightly pepper top of braid and sprinkle with lemon juice. Top with 2 tablespoons melted margarine.
Place foil into baking dish and bake for 15 to 20 minutes.
Meanwhile, saute onion, 2 tablespoons margarine, capers, lemon juice and cumin in a pan. Cook until just translucent. Set aside.
Once salmon is done, place lemon slices around the braid and pour onion/caper mixture around fish.
Nutrition information per serving: 172 calories, 7 g fat (1 g saturated), 62 mg cholesterol, 3 g carbohydrate, 23 g protein, 114 mg sodium.
(Recipe by Gena Pierce)
Date: Feb 7, 2010
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