Prepare Heart-Healthy Foods for Your Family
Prepare Heart-Healthy Foods for Your Family
Reviewed by Sarah Klemm, RD, CD (Published February 14, 2019 )
Heart disease is the leading cause of death in America. Fortunately, many risk factors are things we have control over — such as our food and lifestyle choices. Making nutritious food choices is an excellent way to help keep your family’s heart beating strong.
Heart Healthy Foods
Fiber is great for heart health because it can bind with bad cholesterol and remove it from the body. Foods high in dietary fiber include whole grains, vegetables and fruit. To increase your fiber intake from foods, include more plant-based sources of protein such as beans and peas, choose whole-grains whenever possible and make half your plate fruits and vegetables at each meal.
Low to moderate amounts of fat, specifically unsaturated fat, can also give heart health a boost. The unsaturated fats from foods such as nuts, olives, avocados and fatty fish can help increase good cholesterol levels. On the other hand, foods high in saturated fat should be limited, such as high-fat cuts of meat, butter and full-fat dairy products. Trans fat, also known as partially-hydrogenated oil, should be avoided.
Next time you are at the grocery store, pick up some of these heart-healthy items:
- Beans, peas and lentils
- Soybeans and tofu
- Fruits and vegetables (fresh, frozen or canned without salt or added sugars)
- Salmon, tuna, sardines and mackerel
- Whole-grain breads, cereals and pasta, brown rice, barley
- Nuts such as almonds, walnuts, pecans and hazelnuts
Warm up with this turkey chili recipe below and show our hearts some love! And Fiber!
Ingredients:
| 1 ½ Tbsp canola or olive oil | ½ tsp. ground cumin |
| 1 medium or large onion, chopped | 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained) |
| 20 oz. ground, skinless turkey breast | 5.5 oz canned, no-salt-added black beans (rinsed, drained) |
| 2 large garglic cloves (minced) | 14.5 oz. canned, no-salt-added, diced tomatoes (undrained) |
| ½ tsp. garlic powder | 1 ¾ cups fat free, low-sodium chicken broth |
| 2 tsp. chili powder | 1 cup frozen whole kernel corn |
| ½ tsp. pepper | 6 oz. canned, no-salt-added tomato paste |
| 4 medium green onions (green part only) sliced |
Directions:
Lightly spray a Dutch oven with cooking spray. Add the oil and heat over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally.
Reduce the heat to medium. Stir in the turkey. Cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
Stir in the garlic, chili powder, pepper, and cumin. Stir in the remaining ingredients except the green onions. Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.
Enjoy!
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