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Visit with our Registered Dietitian on Saturday, February 27th from 11am to 1pm Eating for Heart Health Would you change the way you eat if you knew the diet was
going to maintain the health of your heart? A review of scientific
literature reveals that a heart-healthy diet may indeed be a major
component of the fight against heart disease, the number one killer
in the United States. Epidemiological and experimental nutrition
research indicates that diets from the Mediterranean region are
associated with the lowest rates of chronic disease and the highest
adult life expectancy. In America, there are two landmark studies
which shaped our understanding of how to define a heart-healthy
diet: Dietary Approaches to Stop Hypertension (DASH), and Optimal
Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart
Trial), both funded by the National Heart, Lung, and Blood Institute
(NHLBI) of the National Institute of Health. The studies provided
strong evidence of the benefit of a diet which is low in saturated
fat, cholesterol, and sodium, and high in fruits, vegetables, fiber,
potassium, and other minerals. In addition, the OmniHeart Trial
revealed that after 6 weeks, study participants who followed the
diet plan high in plant-based protein sources, (primarily from
beans, legumes, nuts, seeds), as well as, those who ate the diet
high in healthy monounsaturated fats (from canola and olive oil),
achieved cholesterol-lowering effects similar to those of
prescription statin drugs. How to give your diet a makeover: ● Limit sodium intake to 2,300 mg/d (1 tsp of table
salt). Read the food label to find the sodium content in the
products you buy. ● Maintain healthy weight. There is evidence that even
modest weight loss of 5 lb leads to decreased cardiovascular health
risk. ● Focus on the consumption of fruit and vegetables; aim
at 11 servings/d (2-3 servings per meal). One serving = ½ cup of
fresh or cooked fruit/vegetables, ¼ cup of dried fruit. ● Limit grains to 4-5 servings/d, and make most of your
choices whole grains. One serving = a slice of bread, 1 cup of dry
cereal, ½ cup of cooked rice, pasta, or cereal. ● Include 2-3 servings of low-fat dairy products. One
serving = 8 oz of milk, 1.5 oz of cheese. ● Include 2-3 servings of vegetable proteins (beans,
nuts, tofu), and 1 serving of lean animal source of proteins (lean
red meat, skinless poultry, fish). One serving =
1 oz of meat, chicken, fish, ¼ cup dry beans, ½ oz nuts. ● Focus on healthy vegetable sources of fats (olive
oil), and limit to 2 Tb/d. ● Limit sweets to a small serving 2-3 times a week or
2tsp of sugar/d.
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Salmon
and Corn Chowder Recipe courtesy David
Hagedorn
Serves 10; 1 cup per serving Ingredients
1
cup brown rice
8 cups fat-free, low-sodium chicken
stock
1 tablespoon ginger purée
2 tablespoons olive
oil
1 cup diced onion
1 cup diced carrots
1 cup
diced celery
2 cloves garlic, chopped
1 teaspoon
turmeric
1 teaspoon dried thyme
1 bay leaf
2
tablespoons curry powder
1 teaspoon salt
2 tablespoons
sugar
3 cups (one pound) sweet corn (thawed, if using
frozen)
1/4 cup flour
1 pound salmon, cut into
one-inch cubes
1/2 cup chopped
cilantro
1/2 cup chopped scallions, green and white parts Directions
Place
the rice, stock, and ginger purée in a large saucepan and set over
high heat. Boil until the rice is cooked through, about 40 minutes.
Remove from stove and set aside. In a large stockpot over
medium-high heat, bring the olive oil to the smoking point. Add the
onions, carrots, celery, garlic, turmeric, thyme, bay leaf, curry,
salt, sugar, and corn to the pot and sauté for 5 minutes. Stir in
the flour to coat the vegetables. Add the cooked rice and stock to
the soup and let it simmer for 5 minutes. Add the salmon and remove
the pot from the stove. Let the soup rest for 5-10 minutes to cook
the salmon through. Stir in the chopped cilantro and serve
immediately. Garnish with chopped scallions, if desired. Note:
Here’s a tasty way to get those omega-3 fatty acids into your
diet.
Dietary Exchanges: 2 lean meat, 2 starch
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