Plus, enjoy a chewy apple pie recipe that’s easy to make!
By Karen Schwartz
Eating a heart-healthy diet doesn’t have to be difficult. Nowadays, most heart-healthy foods, including fruits and vegetables, are available year-round, and many nutritional experts offer tips about eating a healthful, nutrient-rich diet. Even First Lady Michelle Obama advocates healthful eating, right down to planting a heart-healthy garden on the grounds of the White House.
How can you incorporate heart-healthy foods into your diet?
Read food labels
It’s important to read food labels, says Lalita Kaul, Ph.D., RD, professor of community and family medicine at Howard University College of Medicine and spokesperson for the American Dietetic Association.
“You should look at the amount of saturated fat, the amount of sodium, and the amount of total fat. The amount of total fat should not be more than 20 percent,” Dr. Kaul notes.
In terms of “good fats” and “bad fats,” olive oil is best for the heart, she says. Other heart-healthy oils to look for on food labels include canola oil and safflower oil.
Choose good protein sources
Choose chicken breasts and turkey for heart-healthy protein sources, says Dr. Kaul. Salmon and tuna are also rich in omega-3 fatty acids, which are good for the heart.
As for dairy foods, good protein-rich, heart-healthy choices include:
Low-fat cheese
Low-fat skim milk
Fat-free milk
Eating a lot of red meat and whole milk is bad for the heart, Dr Kaul says. Egg whites and/or egg substitutes are recommended for people with heart problems; individuals without heart problems can eat eggs twice a week.
Eat plenty of fruits and vegetables
Fill your diet with lots of healthy fruits and vegetables. Most are heart-healthy, according to Dr. Kaul because they contain anti-oxidants, beta-carotene, and vitamin C.
“I recommend three fruits a day and two cups of vegetables. And many fruits and vegetables have fiber, which is good for the heart.”
Cook heart-healthy recipes
Fall is when many cooks bring out their slow cookers and look for hearty recipes. “You can cook chili with chicken in a slow cooker,” says Linda Van Horn, Ph.D., RD, professor of preventive medicine, associate dean for faculty development at Northwestern University’s Feinberg School of Medicine in Chicago, and immediate past chair of the nutrition committee of the American Heart Association.
“Chicken is more heart-healthy than ground beef, and you can add navy beans, which are high in fiber and a way to lower cholesterol. You can also add jalapeno peppers, onions, and garlic to the chili, making it a high-protein, low-fat, high-fiber meal, which is good for the heart. If you’re a vegetarian, you can leave the chicken out altogether, and it still would be a very nutritious heart-healthy dish.”
Chewy Apple Pie Recipe
Serves 8
Ingredients
Cooking spray
3/4 cup sugar
2 large egg whites
1 teaspoon baking powder
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1 cup diced peeled apples
1/2 cup chopped walnuts, dry-roasted
Directions
Preheat oven to 350°F. Lightly spray an 8-inch pie pan with cooking spray.
In a large mixing bowl, using an electric mixer on medium speed, beat sugar, egg whites, baking powder, and vanilla until smooth and fluffy. Beat in the flour until smooth and well blended. Stir in the apples and nuts. Transfer to the pie pan.
Bake for 30 minutes. The batter will puff up slightly as it bakes, then collapse as it cools. Serve warm or at room temperature.
Healthy food choices help you get fit for fall
Plus, enjoy a chewy apple pie recipe that’s easy to make!
By Karen Schwartz
Eating a heart-healthy diet doesn’t have to be difficult. Nowadays, most heart-healthy foods, including fruits and vegetables, are available year-round, and many nutritional experts offer tips about eating a healthful, nutrient-rich diet. Even First Lady Michelle Obama advocates healthful eating, right down to planting a heart-healthy garden on the grounds of the White House.
How can you incorporate heart-healthy foods into your diet?
Read food labels
It’s important to read food labels, says Lalita Kaul, Ph.D., RD, professor of community and family medicine at Howard University College of Medicine and spokesperson for the American Dietetic Association.
“You should look at the amount of saturated fat, the amount of sodium, and the amount of total fat. The amount of total fat should not be more than 20 percent,” Dr. Kaul notes.
In terms of “good fats” and “bad fats,” olive oil is best for the heart, she says. Other heart-healthy oils to look for on food labels include canola oil and safflower oil.
Choose good protein sources
Choose chicken breasts and turkey for heart-healthy protein sources, says Dr. Kaul. Salmon and tuna are also rich in omega-3 fatty acids, which are good for the heart.
As for dairy foods, good protein-rich, heart-healthy choices include:
Eating a lot of red meat and whole milk is bad for the heart, Dr Kaul says. Egg whites and/or egg substitutes are recommended for people with heart problems; individuals without heart problems can eat eggs twice a week.
Eat plenty of fruits and vegetables
Fill your diet with lots of healthy fruits and vegetables. Most are heart-healthy, according to Dr. Kaul because they contain anti-oxidants, beta-carotene, and vitamin C.
“I recommend three fruits a day and two cups of vegetables. And many fruits and vegetables have fiber, which is good for the heart.”
Cook heart-healthy recipes
Fall is when many cooks bring out their slow cookers and look for hearty recipes. “You can cook chili with chicken in a slow cooker,” says Linda Van Horn, Ph.D., RD, professor of preventive medicine, associate dean for faculty development at Northwestern University’s Feinberg School of Medicine in Chicago, and immediate past chair of the nutrition committee of the American Heart Association.
“Chicken is more heart-healthy than ground beef, and you can add navy beans, which are high in fiber and a way to lower cholesterol. You can also add jalapeno peppers, onions, and garlic to the chili, making it a high-protein, low-fat, high-fiber meal, which is good for the heart. If you’re a vegetarian, you can leave the chicken out altogether, and it still would be a very nutritious heart-healthy dish.”
Chewy Apple Pie Recipe
Serves 8
Ingredients
Cooking spray
3/4 cup sugar
2 large egg whites
1 teaspoon baking powder
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1 cup diced peeled apples
1/2 cup chopped walnuts, dry-roasted
Directions
Preheat oven to 350°F. Lightly spray an 8-inch pie pan with cooking spray.
In a large mixing bowl, using an electric mixer on medium speed, beat sugar, egg whites, baking powder, and vanilla until smooth and fluffy. Beat in the flour until smooth and well blended. Stir in the apples and nuts. Transfer to the pie pan.
Bake for 30 minutes. The batter will puff up slightly as it bakes, then collapse as it cools. Serve warm or at room temperature.
This recipe is published with permission from Healthy Soul Food, © 2009 by the American Heart Association.