Heart Healthy Recipes!

February is American Heart Month and so we are celebrating with FOOD!

And yes there are lots of tasty heart healthy options out there. Here are some of our favorite links and recipes- each has information on why the ingredients are  good for your heart and they are all easy to make!  Give them a try and your tummy and heart will thank you!

 

It’s important to start the day off right with a good breakfast for your ticker! Check out this website for some tasty heart healthy options to get you going!

On the menu for BREAKFAST: Cocoa-Espresso Waffles

Why It’s Healthy: Chocolate & coffee, while some of our biggest vices, are also great for our health in moderation. They both contain key antioxidants & polyphenols that reduce the risk of type 2 diabetes while improving blood flow. The olive oil in these waffles also adds a healthy dose of monounsaturated fat.

 

 

The American Heart Association has a HUGE list of heart healthy recipes, including this tasty & easy take on chili with lean turkey. Checkout their website this month for some new recipe ideas & great heart health information!

On the Menu for LUNCH: Slow Cooker Turkey & Black Bean Chili    

Why It’s Healthy: Black beans are packed with heart-healthy nutrients. Folate, antioxidants, & magnesium can help lower blood pressure. Their fiber helps control both cholesterol & blood sugar levels. You can also skip the ground beef or turkey in this version & go vegetarian with this recipe- perfect for “Meatless Mondays”.

 

 

Go for the fish options to pack-in the healthy omega-3 fatty acids that are great for your heart! There are lots of great salmon & tuna recipes out there to enjoy & they are really quick & easy to make.

On the Menu for DINNER: Lemon-Garlic Salmon Foil Pack with Potatoes & Green Beans

Why It’s Healthy: Salmon is a top choice because it’s rich in omega-3 fatty acids. Omega-3s have an anti-clotting effect, so they keep your blood flowing. They also help lower your triglycerides (a type of fat that can lead to heart disease). Aim for at least two servings of oily fish each week.

 

 

You can still enjoy a little treat & be good to your heart! Checkout this tasty recipe to share with your Valentine this month! There are lots of great fruit recipe options or recipes that use substitutions in your favorite desserts to keep them heart healthy AND delicious!

On the Menu for DESSERT: Broiled-Glazed Peaches stuffed with Blueberry Compote & Cream Cheese

Why It’s Healthy: Peaches are known to have phenolic compounds with the ability to reduce LDL cholesterol; Researchers believe antioxidants in blueberries reduce the buildup of “bad” LDL cholesterol in artery walls; Yogurt is high in calcium & potassium- choose low-fat varieties; Walnuts may lower your cholesterol, protect against inflammation in your heart’s arteries & are packed with omega-3s, healthy monounsaturated fats, plant sterols, & fiber.

 

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