Heart Healthy Recipes and Dietary Tips
Featured Hearth Healthy Recipe
Sirloin with Tomato, Olive, and Feta Topping
Serves 4; 3 ounces meat and ½ cup topping per serving
• 2 medium garlic cloves minced
• 1 teaspoon dried oregano, crumbled
• 1 teaspoon grated lemon zest
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon pepper
• 1 pound boneless top sirloin steak, all visible fat discarded, cut into 4 pieces
• 2 cups grape tomatoes or cherry tomatoes
2 tablespoons chopped kalamata olives, rinsed and drained
• 2 tablespoons crumbled reduced-fat feta cheese, rinsed and drained
• 1 tablespoon red wine vinegar
Vegetable oil spray
(Recipe from the American Heart Association Low-Salt Cookbook)
In a large airtight plastic bag, combine the garlic, oregano, lemon zest, lemon juice, and pepper. Add the steak and turn to coat. Seal the bag and refrigerate for 30 minutes to 8 hours, turning occasionally.
Meanwhile, in a medium bowl, stir together the topping ingredients. Cover and refrigerate until ready to serve.
Drain the steaks. Discard the marinade.
Heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the steaks for 4 to 5 minutes on each side, or until the desired doneness. (Or grill or broil 5 to 6 inches from the heat as directed.)
To serve, place each steak on a plate. Spoon the topping over each serving.
Heart Healthy Dietary Tips
Reduce saturated and trans fat and cholesterol intake.
This is an important step to begin changing your eating habits because too many foods high in fat and cholesterol can lead to coronary artery disease. That means you can reduce your risk of heart attack and stroke by limiting solid fats such as butter, margarine, cheeses, whole milk and shortening. It is best to use low-fat substitutions such as olive oil or canola oil (monounsaturated fats).
Certain meats, such as bacon, sausage, and ground beef are also high in solid fats. Eating lean meats, such as fish and poultry, will also help reduce your fat and cholesterol intake. Nuts and seeds also contain polyunsaturated fats, which are also good heart-healthy choices.
As a rule of thumb, your diet should consist of:
-Total fat 25% to 35% of total calories
-<200mg/dl of dietary cholesterol
-Reduce calories by 500/day
Minimize simple or processed sugars and use less salt.
The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (that’s about one teaspoon). Watching how much salt you add to your food is important, but also watching the condiments you add to your food is just as important because these items can be high in salt. Look for reduced-sodium options.
Reducing processed sugars, such as white granulated sugars, from your diet is also helpful. Eating more fruit will provide a better source of natural sugars.
Eat lots of fruits and vegetables and whole grains.
A diet high in soluble fiber, found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Fruits and vegetables are also good sources of vitamins and minerals and are low in calories and high in dietary fiber. The new Food Pyramid emphasizes at least 2 cups of fruit per day and 2 ½ cups of vegetables per day. Visit the MyPyramid.gov for more information on the food pyramid.
Avoid vegetables that are fried, breaded or covered in sauce as they are not heart-healthy and are high in "bad" fat and cholesterol. Vegetables should be steamed, fresh or frozen.
For the most part, the portions served at restaurants are more than you can or should eat. Therefore, when eating out, consider asking for a lunch-size portion or sharing a meal. When you overload your plate, it is easy to overeat and eat too many calories, too much fat and cholesterol.
Keep in mind that indulging occasionally is okay. It’s more important that you allow yourself to think long-term about eating healthy and make sure you eat healthy meals the majority of the time.