A heart-healthy diet doesn’t have to be one that’s lacking in flavor. Rather, it’s about choosing more of the things that work for your body and not against it. It focuses on eating more fruits, vegetables, whole grains, and beans. It also advocates, in moderation, healthy fats such as the polyunsaturated fats found in avocados, nuts, seeds, and certain types of fish.

The lifestyle encourages you to get protein from low-fat sources, such as lean meats, legumes, and low-fat dairy products. Also pay attention to the amount of sodium in your diet—healthy adults under 50 should strive for less than 2300 milligrams per day, while adults over 50 and those with certain health conditions, such as diabetes, chronic kidney disease, or those with high blood pressure, should limit their intake to no more than 1500 milligrams.

Planning is an important part of a heart-healthy lifestyle. Create menu plans to keep yourself in check, and eat reasonable portions. Finally, don’t be afraid to indulge in a treat every now and then.
Here are a couple of our favorite heart-healthy recipes.

Sweet Potatoes with Shredded Salad

How many vegetables can you pack into one dish? This recipe from Woman’s Day takes eat your veggies to a whole new level with this delicious sweet potato dish.

4 small sweet potatoes (6 to 8 oz. each)

4 radishes

2 medium carrots (4 oz. each)

1 large beet (about 6 oz.)

1 medium Granny Smith apple (about 6 oz.)

1/2 small red onion

2 tbsp. extra-virgin olive oil

1 tbsp. lemon juice

kosher salt

Freshly ground black pepper

2 tbsp. sunflower seeds

2 tbsp. pepitas

2 tbsp. pure maple syrup

Plain Greek yogurt, for serving

Prick the potatoes with a fork and cook until soft. Using a food processor, coarsely grate the radishes, carrots, beet, apple, and onion. Toss the vegetables with the oil, lemon juice, and a pinch of salt and pepper. Cook the seeds in a small skillet for 2 minutes, until toasted. Add the maple syrup and then let the mixture cool on foil. Top the split potatoes with the salad and seeds, and serve.

Zucchini Lasagna

Lighten up a classic comfort dish by using heart-healthy zucchini instead of pasta.

1 lb 93% lean ground beef

1 1/2 tsp kosher salt

1 tsp olive oil

1/2 large onion, chopped

3 cloves garlic, minced

1 (28 oz can) crushed tomatoes

2 tbsp chopped fresh basil

black pepper, to taste

3 medium (8 ounces each) zucchini, sliced 1/8″ thick

1 1/2 cups part-skim ricotta

1/4 cup Parmigiano Reggiano

1 large egg

16 oz (4 cups) shredded part-skim mozzarella cheese

Brown meat, remove from pan, then saute garlic and onions. Return meat to pan and add tomatoes, basil, salt, and pepper. Simmer covered for 30-40 minutes. Slice zucchini into 1/4 inch slices, add salt, and set aside for 10 minutes. After letting the zucchini rest, blot out excess water with a paper towel and then grill over medium heat, 2-3 minutes per side.

Preheat oven to 375 degrees. Mix ricotta cheese, parmesan, and egg. In 9X12 casserole dish, spread 1/2 cup of sauce, then zucchini, then cheese mixture, and then 1 cup mozzarella. Repeat this process until all ingredients are used. Cover and bake 30 minutes. Uncover and bake another 20 minutes. Finally, top with cheese and cook until melted, about 10 minutes. Let stand 5-10 minutes before serving.

Neighbors Emergency Center supports your start to a healthier lifestyle. Check our Facebook page to stay updated on what Neighbors is doing in your community and new center openings. With our 24-hour emergency rooms in Texas we can treat you quickly and effectively so you can get back to doing what you love.

Kick Calories Out- Bring Veggies In

Replace your high calorie foods with servings of fruits and veggies. These can be fresh, frozen, or canned. Although we love to dip our healthy snacks into ranch, peanut butter and more, try enjoying everything organically to avoid extra calories.  

Watch Your Sodium

When you are grocery shopping be aware and avoid foods with an overwhelming amount of sodium. In addition, when you are preparing food you should use little to no salt. To successfully lower your blood pressure you should be eating no more than 2,300 milligrams of sodium each day. 

This may seem difficult, but you can take it one step at a time. Even reducing your sodium by 1,000 mg per day can be extremely beneficial to your blood pressure.

Be aware of Fats

Replace saturated fat and trans fat with healthier fats, such as polyunsaturated and monounsaturated. You should eat no more than 13 grams of fat with a 2,000 calorie diet. You should also cut back on sugar by avoiding certain foods and beverages.

Spread Awareness!

There are many different ways that you can show your support for American Heart Month! You can wear red as a symbol of awareness and support for heart disease. Another way is by simply sharing this blog post on your Facebook page! Helping people become aware of cardiovascular disease, and its causes, as well as the prevention tools, can save lives!

Neighbors Emergency Center supports your start to a healthier lifestyle. Check our Facebook page to stay updated on what Neighbors is doing in your community and new center openings. With our 24-hour emergency rooms in Texas we can treat you quickly and effectively so you can get back to doing what you love.