Get Heart Healthy!

February is National Heart Health Month.  This is a great month to try out foods that are heart healthy. As we age, cells are more often damaged by “free radicals”.  “Free radicals” are a group of reactive and unstable atoms or groups of atoms that can circulate within the body.  When these “free radicals” bump into the DNA of cells, they often will cause damage to the cells.  This sort of damage can cause lesions within the arteries which can then lead to heart disease.

This month I challenge you to try some new recipes and foods that are good for the heart.

A recent study conducted at Harvard on women aged 25 to 42, found significant health benefits when the women consumed 3 or more  1/2 cup servings of blueberries or strawberries per week.  The study found that women who ate the most blueberries and strawberries were 34% less likely to have suffered a heart attack during the study period, than those women who ate the least of these fruits. Why were the berries so beneficial?  Researchers are speculating that it may be due to the fact the blueberries and strawberries are rich in anthocyanins, chemical compounds that lower blood pressure and can make blood vessels more elastic.  These properties may help decrease the risk of lesions within the arteries and thus decrease the risk of plaque buildup.   Blueberries and strawberries are yummy additions to muffins and smoothies.  They are great toppers for yogurt parfaits and whole grain cereals.  Try new ways to consume berries this month.  Be sure to get your 3 or more 1/2 cup servings per week to do your heart some good!

I don’t think many people can think of February without thinking about chocolate.  This Valentine’s Day, treat yourself and your loved ones to dark chocolate and do your hearts some good.  Dark chocolate has a nutrient called epicaterchin, an active member of plant flavonoids.  Flavonoids keep cholesterol from gathering in blood vessels (also known as plaque). You don’t need much, only 1.6 ounces to reap the benefits for your heart!

Lastly whenever you are eating berries and chocolate, try to add them to foods high in fiber.   Oats are a great source of soluble fiber.  Soluble fiber helps to draw cholesterol out of the body, which in turn can help lower your cholesterol levels.  Oats can be incorporated into muffins, cookies, meatloafs, and casseroles.  Consider grinding up oats to make a flour to use as a thickener for stews and soups.  Your heart with be thankful for it!

Here are some of my favorite recipes for heart healthy snacks:

Blueberry Oatmeal Muffins

Ingredients:

• 1 cup uncooked regular quick oats
• 1 cup buttermilk (or you can make your own by taking 1 cup skim milk + 1 tsp white vinegar)
• 1 egg (or substitute) or 2 egg whites
• 1/3 cup sugar
• 1/4 cup oil, preferably canola
• 1 cup flour (I like to mix 1/4 cup whole wheat + 3/4 cup all-purpose)
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 1 tsp salt
• 1 cup blueberries, frozen or fresh
• 1/4 tsp cinnamon

Instructions:

1. Preheat oven to 400°F
2. Prepare 12 muffin cups with cooking spray or paper liners
3. In a medium bowl, combine oatmeal, buttermilk, egg, sugar and oil.  Beat well and let sit for at least 10 minutes to soften the oatmeal
4. After 10 minutes, add flour, baking powder, baking soda, salt and cinnamon and stir until moistened.
5. Gently fold in blueberries.
6. Fill muffin cups to about 3/4 full.
7. Bake for 15 to 20 minutes or until a toothpick inserted into the middle comes out dry.
8. Cool for 5 minutes and then remove from pan.

Yield: 12 muffins

Nutritional Information: 135 calories per muffin: 18g carbohydrate, 4g protein, 5g fat, 1.2g fiber

Blueberry Yogurt Parfait

Ingredients:

• 1 cup of multigrain lightly sweetened cluster cereal (with at least 5g of fiber per serving)
• 1/2 cup of plain non-fat Greek yogurt
• 1 cup of fresh blueberries
• cinnamon (optional)

Instructions:

1. Place multigrain lightly sweetened cluster cereal into bowl
2. Add plain non-fat Greek yogurt onto of the cereal
3. Add fresh blueberries on top and sprinkle with cinnamon

Yield: 1 serving

Nutritional Information: 1 serving: 340 calories, 61.5g carbohydrate, 21.5g protein, 3g fat, 12g fiber

Strawberry Smoothie

Ingredients:

• 4 ounces skim milk
• 1/2 cup plain non-fat Greek yogurt
• 1 cup frozen or fresh strawberries

Instructions:

1. Place milk, yogurt and strawberries into blender.
2. Blend until smooth
3. Pour into a cup and enjoy

Yield: 1 serving

Nutritional Information: 1 smoothie: 187 calories, 32g carbohydrate, 15.5g protein, <1g fat, 5g fiber.