S23 Healthy Tips

10 secrets of heart-healthy eating

Try these dietitian-approved tips and recipes to help reduce your risk

When it comes to preventing heart disease and stroke, small changes can bring big results. Get started today on better heart and brain health.

Did you know? Up to 80% of premature heart disease and stroke can be prevented through lifestyle habits such as following a healthy eating plan.

Prep for the munchies. Take 15 minutes to wash and cut raw fruit and veggies. Keep them at the front of your fridge for a quick and easy snack. 1

Embrace colours. Eat a dark green and an orange vegetable today. They’re full of antioxidants, which can help slow or prevent plaque buildup in your arteries.

Heart-healthy recipe: Carrot squash soup (see p. 4) 2

Go with whole grains. Try replacing at least half of your white rice or pasta with brown or wild rice, bulgur or quinoa. Whole grains are higher in fibre and lower in fat, and they deliver a host of other nutrients.

Heart-healthy recipe: Vegetable confetti quinoa (see p. 5) 3

Eat more plants. Include beans, lentils or tofu in one of your meals today. They’re packed with protein, but without the saturated fats found in meat. Plus, the fibre in beans can help lower cholesterol. 4

Say no to sugar. Instead of reaching for a donut or cookie, snack on a handful of unsalted nuts. Too much sugar can increase your risk of heart disease, stroke and diabetes. 5

6

Shake your salt habit. Instead of reaching for the salt, spice things up with fresh or dried herbs. Try dill with fish, paprika with chicken or ginger with beef. Reducing salt intake helps keep your blood pressure under control.

Salmon it up tonight. Try the quick recipe below or go even simpler by roasting it with lemon and dill or honey mustard. Salmon packs protein and heart-protecting omega-3 fatty acids.

Heart-healthy recipe: Rustic salmon and tomato pasta (see p. 6)

7

8

Buy healthier cereal. When you buy cereal, look for whole grains and choose one with less than 6 grams of sugar and more than 4 grams of fibre per 1 cup (30 gram) serving.

Get a boost from citrus. Eat an orange today for a boost of vitamin C and fibre. Citrus fruits contain soluble fibre, which can help lower blood cholesterol and control blood sugar.

9

Choose water. Drink enough fluids to stay alert and focused, but stick to water. Pass on the sugar-laden beverages, including juice. 10

Visit heartandstroke.ca/healthyeating to learn more about a healthy, balanced approach to eating that will help you reduce cholesterol, blood pressure and blood sugar — all factors that put you at risk for heart disease and stroke.

Embrace colours

Carrot squash soup

7 servings 50 min

Ingredients

4 large carrots, chopped

3 large whole cloves garlic

1 acorn squash, peeled and cubed (about 4 cups/1 L)

1 onion, chopped

2 tsp (10 mL) curry powder

2 tsp (10 mL) dried thyme leaves or 1 tbsp (15 mL) chopped fresh

1/2 tsp (2 mL) ground ginger or 2 tsp (10 mL) minced fresh

4 cups (1 L) no salt added vegetable or chicken broth

1/4 cup (50 mL) light sour cream or yogurt

1/4 cup (50 mL) chopped fresh cilantro

Directions

1. In a large pot, combine carrots, garlic, squash and onion. Stir in curry powder, thyme and ginger. Pour in broth and bring to a boil.

2. Reduce heat, cover and simmer for about 40 minutes or until carrots and squash are very tender.

3. Ladle soup in batches into a blender or use an immersion blender to puree the soup until smooth.

4. Ladle into bowls and dollop with a little sour cream and sprinkle with cilantro to serve.

Nutrition info per serving (1 cup / 250 mL)

• Calories 79 • Protein 2 g

• Total fat 1 g: Saturated fat 0 g

• Carbohydrates 17 g: Fibre 3 g

• Sodium 118 mg

• Cholesterol 2 mg

• Sugars 6 g

• Potassium 409 mg

• Added sugars 0 g

Recipe developed by Emily Richards, PH Ec.

Go with whole grains

Vegetable confetti quinoa

4-6 servings

40 min

Ingredients

1 cup (250 mL) quinoa, rinsed

1 cup (250 mL) sodium reduced vegetable broth

1/2 tsp (2 mL) grated orange rind

1/2 cup (125 mL) orange juice

2 tsp (10 mL) canola oil

1 onion, diced

2 cloves garlic, minced

1 carrot, shredded

1 zucchini, shredded

1 each red and yellow pepper, diced

1/4 tsp (1 mL) fresh ground pepper

2 tbsp (25 mL) chopped fresh basil or parsley

Directions

1. Combine quinoa, vegetable broth, orange rind and juice in a saucepan and bring to a boil.

2. Reduce heat to low; cover and cook for about 15 minutes or until liquid is absorbed and quinoa is tender. Fluff into a large bowl; keep warm.

3. In a large nonstick skillet, heat oil over medium heat. Cook onion and garlic for 3 minutes or until softened.

4. Stir in carrot, zucchini, red and yellow peppers and cook for 5 minutes or until tender crisp. Add pepper. Stir into quinoa mixture with basil.

Nutrition info per serving (1⅓ / 325 mL)

• Calories 236 • Protein 7 g

• Total fat 5 g: Saturated fat 1 g

• Carbohydrates 42 g: Fibre 6 g

• Sodium 137 mg

• Cholesterol 0 mg

• Sugars 9 g

• Potassium 579 mg

• Added sugars 3 g

Recipe developed by Emily Richards, PH Ec.

Rustic salmon and tomato sauce pasta

4 servings

25 min

Ingredients

2 tsp (10 mL) extra virgin olive oil

1 can (796 mL) no salt added Italian plum tomatoes

1/3 cup (75 mL) dry white wine

2 cloves garlic, smashed

8 fresh basil leaves

2 sprigs fresh thyme

Pinch hot pepper flakes

4 skinless salmon portions (about 1 1/4 lb/600 g total)

1 box (375 g) whole wheat or plus fibre rotini or fusilli

1 tbsp (15 mL) chopped fresh Italian parsley

Directions

1. In a large shallow saucepan, heat oil over medium heat. Add tomatoes and with potato masher, crush tomatoes slightly to create a chunky sauce.

2. Add wine, garlic, basil and thyme; simmer for 10 minutes or until starting to thicken.

3. Add salmon and sprinkle with pepper. Reduce heat, cover and simmer for 8 minutes or until fish flakes when tested; keep warm.

4. Meanwhile, in a pot of boiling water cook pasta for about 8 minutes or until al dente. Drain well and stir into sauce, breaking up salmon while stirring. Sprinkle with parsley to serve.

Nutrition info per serving (1 of 4)

• Calories 670 • Protein 45 g

• Total fat 24 g: Saturated fat 5 g

• Carbohydrates 68 g: Fibre 8 g

• Sodium 120 mg

• Cholesterol 85 mg

• Sugars 7 g

• Potassium 1100 mg

• Added sugars 0 g

Recipe developed by Emily Richards, PH Ec.