Foods that do a heart good

MCCLATCHY NEWSPAPERS

We’re tempted by high-calorie foods, but they should always be an occasional treat, not everyday fare.

Eating too many foods high in fat and sodium can increase the risk of developing cardiovascular diseases. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for women and men in the United States.

The American Heart Association says a heart-healthy diet is rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products.

“Most of us want to keep our hearts healthy,” registered dietitian Fran Williams said. “But the question remains, how do we do that?”

Williams, an outpatient dietitian at Central Baptist Hospital, said that with all the information out there, it can be difficult to be sure we are doing the right thing for our hearts. She gives us a guide by listing her top 10 heart-healthy super foods, and why they should play a major role in our diets.

U Fish, especially those high in omega-3 fatty acids. Those include salmon, tuna and sardines. “Your heart loves omega-3s. These healthy fats reduce incidents of cardiovascular disease, help lower blood pressure, triglycerides and LDL (bad) cholesterol, and increase HDL (good) cholesterol.”

UBeans — black, white, red, kidney — are loaded with soluble fiber, which lowers LDL cholesterol. Aim for 5 to 10 grams of soluble fiber a day (you need 25 to 30 grams of total fiber a day).

USoybeans. “I especially like edamames, young, immature soybeans, steamed in their pods,” Williams said.

UOats are another great source for soluble fiber.

USkim milk and yogurt are low in fat and high in calcium. “We all know that we need calcium for our bones, but did you know that calcium helps with keeping our hearts beating regularly?” she said.

UBerries — blackberries, blueberries, strawberries, lingonberries, raspberries — are loaded with phytonutrients, anti-oxidants and fiber. “And, let’s throw in a pomegranate, too,” Williams said. “Think color.”

UWalnuts are high in omega-3 fatty acids. “They also are high in calories, so stop at a small handful,” she said.

UFlaxseed is high in omega-3 fatty acids and soluble fiber. It is best to grind your flaxseed and keep it in the refrigerator or freezer.

UBrussels sprouts are high in soluble fiber.

UOlive oil is high in monounsaturated fat, but it’s still fat, so go easy.

HONEY-SOY BROILED SALMON

1 scallion, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon honey

1 teaspoon minced fresh ginger

1 pound center-cut salmon fillet, skinned and cut into 4 portions

1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons marinade and refrigerate. Let marinate 15 minutes. Reserve remaining marinade.

Preheat broiler. Line small baking pan with foil, and coat with cooking spray.

Transfer salmon to pan, skinned-side down. (Discard marinade.) Broil salmon 4 to 6 inches from heat source until cooked through, 6 to 10 minutes. Drizzle with reserved marinade and garnish with sesame seeds. Makes 4 servings.

Nutrition information

Per serving: 234 calories, 13 g. fat, 67 mg. cholesterol, 6 g. carbohydrates, 23 g. protein, 0 g. fiber, 335 mg. sodium.

From EatingWell

EDAMAME AND BEAN SALAD

2 cups shelled edamame

2green onions

116-ounce can wax beans

2 tomatoes, seeded and diced

1 tablespoon chopped fresh basil

1 tablespoon rice vinegar

1 tablespoon fresh lime juice

1 teaspoon honey

1 teaspoon Dijon mustard

2 teaspoons olive oil

1‚Ñ2teaspoon salt

1‚Ñ4 teaspoon freshly ground black pepper

In a large pot fitted with a steamer basket, bring 1 inch water to boil. Add edamame, cover and steam until tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again. Trim green onions, then thinly slice on the diagonal, including tender green tops.

In a large bowl, combine steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine vinegar, lime juice, honey and mustard. Whisk in olive oil. Add dressing to vegetables, and toss to coat. Season with salt and pepper. Serve chilled or at room temperature. Makes 8 servings.

Nutrition information

Per serving: 130 calories, 5 g. fat, 0 mg. cholesterol, 12 g. carbohydrates, 196 mg. sodium, 4 g. fiber, 9 g. protein.

Adapted from “The New Mayo Clinic Cookbook”

Here’s a dessert recipe that’s allowed on a heart-healthy diet.

FUDGY CHOCOLATE WALNUT PIE

Vegetable oil spray

1‚Ñ2 cup reduced-fat thin chocolate wafer cookie crumbs or chocolate graham cracker crumbs (about 10 wafers or 6 graham cracker squares)

1 cup sugar

3‚Ñ4 cup fat-free evaporated milk

1‚Ñ2 cup light corn syrup

3 tablespoons unsweetened cocoa powder (Dutch process preferred)

3 tablespoons semisweet chocolate chips

Egg substitute equivalent to 3 eggs

2 tablespoons chopped walnuts

Preheat oven to 350 degrees. Spray a 9-inch pie pan with vegetable oil spray. Using your hands, pat crumbs on bottom of pie pan. In a medium saucepan, whisk together sugar, milk and corn syrup; cook over medium heat until sugar has dissolved, 3 to 4 minutes, whisking occasionally. Remove from heat.

Whisk in cocoa powder and chocolate chips. Let mixture stand for 5 minutes, whisking occasionally to help it cool slightly. Whisk egg substitute into chocolate mixture until smooth; pour into pie pan. Sprinkle with walnuts. Place pie pan on a baking sheet.

Bake for 35 to 40 minutes, or until center is set (doesn’t jiggle when pie is gently shaken). Let pie cool on cooling rack for 30 minutes. Serve warm or chilled. Makes 8 servings.

Nutrition information

Per serving: 244 calories, 3 g. fat, 1 mg. cholesterol, 110 mg. sodium, 52 g. carbohydrates, 1 g. fiber, 38 g. sugar, 5 g. protein.

From American Heart Association Low-Fat & Luscious Desserts

A simple way to add more nutrition to your breakfast is by adding spinach, tomatoes and walnuts to your favorite egg dish.

SPINACH-BLUE CHEESE BAKE

1‚Ñ2 cup chopped onion

4 garlic cloves, minced

1 tablespoon butter

8 eggs

110-ounce package frozen chopped spinach, thawed and squeezed dry

11‚Ñ2 cups shredded part-skim mozzarella cheese

1 cup (4 ounces) crumbled blue cheese, divided

2 plum tomatoes, diced, divided

1‚Ñ4 cup chopped walnuts

1 plum tomato, sliced

Combine onion, garlic and butter in a small microwave-safe bowl. Cover and microwave 1 minute or until onion is tender. In a bowl, lightly beat eggs with whisk. Stir in onion mixture, spinach, mozzarella, 3‚Ñ4 cup blue cheese, diced tomatoes and walnuts. Place in a greased shallow 1-quart baking dish. Bake, uncovered, at 400 degrees for 30-35 minutes or until a knife inserted near center comes out clean. Garnish with sliced tomato and remaining blue cheese. Makes 6 servings.

From Eggland’s Best

This high-fiber bread uses heart-healthy oats and flaxseed.

STEEL CUT OAT SODA BREAD

1 cup steel cut oats

13‚Ñ4 cups low-fat buttermilk

1 cup whole wheat flour

1 cup oat flour

1‚Ñ2 cup flaxseed meal

1 teaspoon sea salt

1 tablespoon baking soda

1‚Ñ2 cup evaporated cane juice (see note)

1‚Ñ4 cup canola oil

2 eggs, beaten

2‚Ñ3 cup orange juice

11‚Ñ2 cups cranberries

Preheat oven to 350 degrees. Grease a 9-by-13-inch pan and set aside.

Soak oats and buttermilk in small bowl at least 5 minutes. In medium bowl, combine flours, flaxseed meal, salt and baking soda.

In a large bowl, combine cane juice, oil, eggs, orange juice, buttermilk with oats, and cranberries. Stir until combined. Pour dry ingredients into wet ingredients and mix well. Pour into greased pan and bake 45-50 minutes. Makes 18 servings.

Note: Evaporated cane juice is a healthy alternative to refined sugar. Both sweeteners are made from sugar cane, but evaporated cane juice does not undergo the same degree of processing that refined sugar does. Therefore, unlike refined sugar, it retains more of the nutrients found in sugar cane. Cane juice is available throughout the year.

Nutrition information

Per serving: 200 calories, 7 g. fat, 25 mg. cholesterol, 330 mg. sodium, 32 g. carbohydrates, 5 g. fiber, 14 g. sugars, 5 g. protein.

From Bob’s Red Mill

Changes recommended

Making diet and lifestyle changes will have long-term benefits on your health and your heart. These recommendations are from the American Heart Association.

Regular physical activity can help maintain your weight, keep off weight that you lose, and help you reach physical and cardiovascular fitness. It’s also important to eat a variety of nutritious foods from all the food groups. To get the nutrients you need, choose vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products most often.

As you make daily food choices, base your eating pattern on these recommendations:

UChoose lean meats and poultry without skin, and prepare them without added saturated and trans fats.

USelect fat-free, 1 percent fat and low-fat dairy products.

UCut back on foods with partially hydrogenated vegetable oils to reduce trans fat in your diet.

UCut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.

UCut back on beverages and foods with added sugars.

UChoose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium a day.

UIf you drink alcohol, drink in moderation. That means one drink a day if you’re a woman and two if you’re a man.

UFollow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes.

UDon’t smoke tobacco — and stay away from tobacco smoke.