Heart disease is the leading cause of death for both men and women in the United States. To bring awareness, February is Heart Health Month, emphasizing educating the public on stopping preventable, premature deaths due to cardiovascular diseases. It appears that the public is more alarmed by the idea of a cancer diagnosis than high blood pressure or high cholesterol. That’s because you can recall several family or friends living with and managing these chronic conditions with medications for years. At the same time, cancer seems more random and less controllable. However, per the Heart Foundation, cardiovascular diseases claim more lives than all forms of cancer combined. While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease.
The good news is that you can simultaneously drastically reduce your risk of cardiovascular disease and many forms of cancer by modifying your everyday habits. You have heard it before, exercise regularly, adopt a diet low in salt, saturated, and trans fats and high in unsaturated fats, and eat plenty of fruits and vegetables. As a registered dietitian, I’m concerned that the ability to take effective medications to manage, not reverse, heart disease gives you a false sense of hope and leaves you less concerned about adopting the healthy lifestyle changes needed to prevent other potential illnesses. Medications can only maintain life for so long before unhealthy behaviors catch up and ultimately decide your fate.
If now, you are a tad more frightened of heart disease than you previously were, I am pleased. Today, put this “Heart Healthy Food RX” into action for better overall health.
Heart Healthy Food RX
There is no question that eating more servings of fruits and vegetables today than you did yesterday will improve your heart health. Eat various vegetables, especially those rich in color: dark green, red, and orange. The deeper or brighter the color, the more protective nutrients they will have. Frozen fruits or vegetables and those canned in water or reduced sodium are nutritious options, too. Add beans wherever and whenever you can. High in plant protein and heart healthy fiber, beans are an unsung heart healthy hero of the plant kingdom. Don’t be overwhelmed by the serving amount; commit to eating a fruit, vegetable, or both at every meal and snack. Or, aim to have three different rainbow colors at every main meal.
Examples of that Heart Healthy Food RX in action: add spinach, bell peppers and mushrooms to a morning omelet. Switch out sugary cereal for oatmeal with dried fruit and nuts. Add a cup or medium sized fruit to your current breakfast. Ditch chips and the vending machine and choose popcorn, hummus with carrots, apples with a peanut butter cup, yogurt and a fruit. Choose a side salad or cooked vegetable at main meals over fries or chips. Add beans to soups, salads, or cook a large pot of white beans and serve as a side with sandwiches or wraps for weekday lunches.
For better heart health, halt the salt and proceed with potassium-rich foods. Potassium helps the heart beat efficiently daily and helps your muscles move. In addition, foods rich in potassium help the body excrete excess sodium, acting like a salt magnet. Put potassium-rich foods like bananas, avocados, potatoes, white beans, and spinach on the top of your go-to list, and remove the salt shaker from the table. Low-fat or fat-free milk and yogurts provide 9 essential vitamins and minerals, including calcium, potassium, and Vitamin D, making low-fat dairy foods good for the heart, too.
This February, go beyond just wearing red or attending a luncheon; put protective steps in action and reap better health for a lifetime.
Peach-n-Cheese and Ham Skewers
Ingredients
- 4 medium peaches, sliced (or plums, apricots, or pears)
- 12 thin slices Virginia deli ham
- 1 (7-ounce) round Gouda cheese (or cheese of choice)
- 48 fresh basil leaves
- 24 (4-inch) wooden skewers
- 1⁄4 cup balsamic glaze optional
Instructions
- Cut ham slices into 24 (1-inch-wide) strips approximately 5 inches in length.
- Remove paraffin covering from cheese and cut cheese into 12 wedges.
- Thread one peach slice, one basil leaf, one ham slice, one cheese wedge, a second basil leaf, a second ham slice, and a second peach slice onto each skewer. Repeat with remaining skewers. Drizzle with balsamic glaze just before serving, if desired.
Sheet Pan Vegetable Medley
Ingredients
- 2 Tbsp olive oil
- 1 Tbsp whole-grain dijon mustard
- 1 tsp white wine vinegar
- 1 tsp dried thyme
- ¾ tsp salt
- ½ tsp black pepper
- ½ tsp dried rosemary
- ¼ tsp dried basil
- 1 ½ cups, peeled and cubed sweet potato
- 1 ½ cups, cauliflower florets
- 1 ½ cups, brussels sprouts, halved
- 2 cups purple or yukon potatoes, halved or quartered
Instructions
- Preheat the oven to 450 F degrees. Line a large baking sheet with parchment paper sprayed lightly with cooking spray. Set aside.
- In a large mixing bowl, combine olive oil, mustard, vinegar, thyme, salt, pepper, rosemary and basil, and whisk. Add chopped cauliflower, brussels and potatoes, stirring with clean hands to coat.
- Spread vegetable mixture in a single layer on the prepared baking sheet. Bake for 20 minutes, stir gently, then bake for another 15 minutes.
- Ready when potatoes can be easily pierced with a fork.
