February is National Heart Month!

Cardiovascular disease is the leading cause of death worldwide, accounting for nearly 370,000 deaths per year. February is National Heart Month and now, more than ever, people are turning to their diet to improve their health. The American Heart Association together with the Center for Disease Control and Prevention and the National Institute of Health has identified 7 of the leading health factors that contribute to heart disease and stroke, known as, “Life’s Simple 7.”

• Smoking
• Sedentary lifestyle
• Poor diet
• Overweight/obesity
• Elevated cholesterol
• High blood pressure
• Poor blood sugar control/Diabetes

A heart healthy diet, known as the Mediterranean diet, has been shown to decrease blood pressure, lower LDL cholesterol levels and decrease the incidence of heart attack and stroke. It has also been shown to reduce the risk of cancer, Parkinson’s and Alzheimer’s diseases. The Mediterranean diet emphasizes:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats like olive and avocado oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Enjoying meals with family and friends
• Drinking red wine in moderation
• Getting plenty of exercise

At Food & Friends, our regular and therapeutic diets are modeled after the Mediterranean diet and provide our clients with the heart healthy nutrition they need to thrive. We provide our clients with a variety of plant foods, whole-grain breads, cereal and pasta, a variety of herbs and spices to flavor their food, heart healthy fats and lean proteins like fish and poultry. Small changes every day can have a big impact in the life and health of you and your loved ones!


Sources
1. Healthy Lifestyle: Nutrition and Healthy Eating. Mayo Clinic. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801?pg=2
2. Heart Disease, Stroke and Research Statistics at a Glance. American Heart Association. Retrieved from: https://www.heart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_480086.pdf

Love Your Heart: Simple Changes Can Make a Big Difference

Don’t let your sweetheart be the only one you show some love to this month. February is American Heart Month which aims to raise awareness for heart disease, the leading cause of death in both men and women. Heart disease claims more lives than all forms of cancer combined. While age, gender and family history cannot be controlled, weight and lifestyle factors can.

First, it’s important to know that how you prepare recipes is almost as important as what you put in them. Baking or broiling items requires little to no added fat -- so love your oven!

Make smart swaps. In one of our recent “Cooking Matters” client cooking classes, we focused on reducing fat, which is important for heart health. Using simple swaps, we created delicious Tex-Mex flavored dishes and by adding a little spice and using smart cooking techniques, we improved the nutritional value of traditional dishes. By skipping the crust on the bottom and going for heart-healthy oats, we cut the saturated fat in a Banana Crumble without sacrificing flavor or the chewy goodness of this great dessert . 

Trim it or skip it. The leaner meats you use, the better! Using lean ground turkey in our Tex-Mex Skillet reduced the saturated fat by more than 80%. We also used beans, which is a great source of lean protein, as well as fiber. With the right flavors and texture, people won’t even miss the meat in these veggie-packed quesadillas!

Spice it up. Fat provides flavor, but so do herbs and spices…actually even more so! We created a homemade taco seasoning, which was much lower in salt and sugar than the packets found in your grocery store. Spices like cumin add a smoky flavor, while vinegar provides a nice kick in our Southwestern Black-Eyed Pea and Corn Salad. Want to brighten up the flavors of a dish? Add fresh herbs like cilantro, thyme, or rosemary.

Who says healthy can’t be delicious? Try these South of the Border favorites and remember to give your heart a little TLC!

 Brandy Love, RD, LDN, Community Dietitian