When you’re the chef, the power to eat healthy is in your hands.
“The more that people eat at home and prepare their own meals, the better they do at losing weight or maintaining a healthy weight,” which decreases your risk of heart attack and stroke, says Judith Wylie-Rosett, Ed.D., R.D., a spokesperson for the American Heart Association.
That’s because restaurant meals tend to include few vegetables and contain high amounts of calories, artery-clogging fat, and blood-pressure-elevating sodium.
Instead, try these eight meal ideas from our recipe finder, based on suggestions by Jennifer Kay Nelson, R.D., the Mayo Clinic’s director of clinical dietetics and nutrition:
LeeAnn’s Luscious Smoothie
Ingredients: Plain yogurt, banana, wheat germ, strawberries, blueberries, vanilla extract, fat-free milk
A healthy smoothie is a perfect light replacement for traditional fatty breakfast fare. It will keep your hunger under control and satisfy you until lunch. Toss in blueberries, which are loaded with antioxidants that protect the heart and blood vessels from the damage of daily wear and tear. For only 83 calories a cup, these tiny berries can go a long way.
Prep: 5 min
Cook: 0 min
Calories: 182
Vegetarian Curry Burgers
Ingredients: Olive oil, onion, curry powder, coriander, fennel seeds, white button mushrooms, chickpeas, carrot, walnuts, cilantro, salt, pepper, flour
Swap your Big Mac for this veggie burger, and your heart will reap the benefits. Walnuts and olive oil are great sources of monounsaturated fat, which can lower both total and low-density (bad) cholesterol and keep plaque from forming in blood vessels. The omega-3 fatty acids in walnuts may reduce your risk of a heart attack, and the beans are a super source of soluble fiber, which decreases your risk for heart attack and stroke.
Prep: 15 min
Cook: 17 min
Calories: 169
Vegetable-Packed Israeli Couscous
Ingredients: Israeli couscous, grape or cherry tomatoes, yellow bell pepper, edamame, dried cranberries, parsley, lemons, olive oil, pepper
Cranberries and tomatoes are loaded with antioxidants, which can reduce inflammation and keep blood vessels healthy. Or toss in any of your favorite veggies—it’s hard to mess up this easy and delicious dish.
Prep: 6 min
Cook: 4 min
Calories: 290
Maple-Glazed Asian Salmon Salad
Ingredients: Soy sauce, maple syrup, toasted sesame oil, fresh ginger, salmon fillets, rice vinegar, canola oil, Dijon mustard, chili paste
Salmon is the best fish for your heart, Wylie-Rosett says. It contains omega-3 fatty acids, which will help give you not only a stronger heart but also a better brain and a brighter mood. To reap the benefits, down fish twice a week and make one of those swimmers a salmon.
Also, choose reduced-sodium soy sauce instead of regular soy sauce. Consuming less sodium may lower your blood pressure, also reducing your risk of heart disease.
Prep: 15 min
Cook: 24 min
Calories: 321
Bow-Tie Pasta with Spinach, Tomato, and Olives
Ingredients: Bow-tie pasta, olive oil, garlic, tomatoes, spinach, lemon juice, olives, capers, black pepper, salt, Parmesan cheese
The olive oil adds monounsaturated fat to keep your cholesterol low and stave off heart disease. Add in the antioxidants from the tomatoes and all the nutrients, vitamins, and minerals from the spinach, and you’ve got yourself one healthy meal.
Prep: 10 min
Cook: 10 min
Calories: 420
Nana’s Lentil Soup
Ingredients: Lentils, onion, carrots, celery, garlic, parsley, fennel, salt, pepper, tomatoes, Romano cheese
A healthy heart needs fiber, and lentils are a great source. One serving of this soup contains 36.5 grams of fiber, which fulfills the recommended daily amount for an adult woman (21 to 25 grams). Not only does eating fiber foil overeating by making you feel fuller faster, but a study in The American Journal of Clinical Nutrition found that people on a high-fiber diet had lower levels of C-reactive protein (CRP), often regarded as a risk factor for heart disease.
Prep: 20 min
Cook: 2 hours
Calories: 460
Spiced Sweet-Potato Chips
Ingredients: Sweet potatoes, cumin, sugar, chili powder, salt
Ready for a heart-healthy snack? Slice a few sweet potatoes and dust them with savory spices for a smart snack. These easy-to-make chips are baked (not fried), packed with the antioxidant beta-carotene, and full of fiber.
Prep: 10 min
Cook: 14 min
Calories: 157
Oatmeal, Buttermilk, and Berry Pancakes
Ingredients: Quick-cooking oats, whole-wheat flour, sugar, baking powder, baking soda, salt, buttermilk, eggs, unsalted butter, lemon, blueberries, maple syrup
This meal has all the power of oatmeal with all the charm of pancakes. Oatmeal is actually one of the best foods for lowering cholesterol and protecting the heart. Plus, studies suggest that it can also help prevent obesity and diabetes. And who doesn’t love pancakes?
Prep: 15 min
Cook: 35 min
Calories: 130
Source: http://www.womenshealthmag.com/health/heart-healthy-diet-7