Eating for a healthy heart

Eating for a healthy heart

February is heart month and there’s no better time to make lifestyle
changes to help reduce your risk of heart disease. Consider these tips
to help reduce your risk:

1. Fill half of your plate with vegetables and fruit at every meal.

Fresh, frozen and canned vegetables and fruit are all good choices.

2. Choose whole grains.

Examples are whole grain breads and pasta, oats, brown rice or quinoa.

3. Choose higher fibre foods every day.

Nutrition Facts table on many packaged food items indicates the amount
of fibre in the item. Look for foods with a higher % Daily Value (%DV)
for fibre. Aim for items with 15%DV or more. Items with 5% or less means
have little fibre.

4. Eat beans and lentils four times per week.

examples are kidney beans, black beans, soybeans, chick peas or
lentils. Make this easier by keeping canned or frozen beans on hand. No
soaking needed — just heat and eat!

5. Have nuts or nut butter every day.

A few healthy and delicious options include almonds, walnuts, peanut butter or almond butter.

6. Have fish and seafood twice each week.

This can include things like salmon, haddock, shrimp, mussels, sardines or tuna.

7. Choose leaner meats and lower fat milk products.

Examples of leaner meats are lean ground beef, skinless poultry, light cheese or lower fat yogurt.

8. Use unsaturated fat most often.

This includes soft margarine and oils like olive, canola or soybean.

9. Have saturated fat less often

Examples of saturated fats are coffee cream, cream cheese, butter, coconut oil or hard margarine.

10. Limit treat foods that are higher in sugar, fat or salt.

This includes common treats like foods such as pop, baked goods, candy and chips.

The best changes are the ones you can stick with for life. Set a realistic goal to improve your heart health.

for more? Like @SobeysDietitian on Facebook and Twitter for more tasty
tips and recipes or receive our schedule of events and Healthy Bits
& Bites Newsletter directly to your inbox! Register at

Nutrition Events

you know? Sobeys Dietitians offer a variety of one-on-one nutrition
counselling? Contact Teresa for more information (902)-755-3645 or

Greek Style Grilled Salmon Packets

Prep time: 15 minutes Total time: 30 minutes Serves: 4

? cup 75 mL Crumbled feta cheese
¼ cup 60 mL Finely chopped red onion
¼ cup 60 mL Sliced pitted black olives
2 tbsp 30 mL Finely chopped fresh dill
1 tsp 5 mL Dried oregano
8 large Leaves of fresh collard, Swiss chard or kale
4 x 4-oz 4 x 125 g Skinless salmon fillet portions
Salt and pepper, to taste
1 Lemon, washed, sliced into 8 rounds and seeded
4 tsp 20 mL Olive oil, divided
1 ¼ cups 300 mL Tzatziki
4 slices Pita bread, heated through

  1. In a small bowl, toss together feta, onion, olives, dill and oregano. Set aside.
  2. Trim off stems and tough section of rib from leaves by running tip of sharp paring knife along either side of the toughest part of the rib, cut out and discard. The leaves need to be soft enough to fold over. Set aside.
  3. Lay four 12” x 12” (30 x 30 cm) sheets of foil on work surface. In centre of each sheet of foil, slightly overlap 2 leaves. Place 1 fish fillet in centre of each leaf. Season fish with salt and pepper to taste. Divide feta mixture evenly on top of each fish fillet, place 2 lemon slices on top and drizzle each with 1 teaspoon olive oil.
  4. Fold ends of leaves over top of fish and toppings (do not fold foil at this point). Wrap foil around bundles and close up tightly. Place packets on grill preheated to medium. Close lid and cook 5 minutes, turn over and cook another 10 minutes, until a meat thermometer reads 140°F to 150°F (60°C to 65°C). Packets can also be baked in oven at 450°F (230°C) for 15 minutes, or until fish is cooked through.
  5. Serve packets with tzatziki and grilled pita bread.

    Nutrition Information per Serving (¼ of recipe):
    Calories 360, Fat 25 grams, Saturated Fat 7 grams, Carbohydrate 8 grams, Fibre 1 gram,
    Protein 26 grams, Sodium 710 milligrams
    Dietitian Tip: Feta cheese and olives add flavour but also sodium. You can reduce the sodium in this meal by seasoning fish with only pepper, instead of salt and pepper.

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