Heart Healthy Protein Foods

Ah, hummus.  This incredibly good high protein food is really good for your heart.  Hummus is made from chick peas(also known as garbanzo beans), which are a great source of folate and are very high in soluble and insoluble fiber. When you increase your intake of soluble fiber, you can decrease the risk of heart disease by 15%.  Not to mention, hummus is a great protein source which can help you feel more full on less.  Start serving hummus with fresh veggies or whole wheat pita strips to do your heart some good today!

Lastly, it seems that everyone is always talking about salmon being good for you. Why?  This flavorful type of fish is loaded with omega-3 fatty acids, which are known to be beneficial to your heart.  I like to grill my salmon and season it with some spices such as basil, oregano, parsley and fresh ground pepper.   I top it with lightly steamed fresh tomatoes and scallions (which you can easily do in the microwave).  These toppings enhance the fish’s flavor without excess salt and fat.  Plus by adding the tomatoes and scallions you will boost your fiber intake and make your plate even more colorful to eat.  Pair the salmon with some steamed broccoli or asparagus and serve over brown rice or whole grain pasta for a yummy dinner treat.

Homemade Hummus Recipe

Ingredients:

• 1 16 oz. can chickpeas
• 2 Tbsp. lemon juice
• 1/4 tsp. garlic powder
• 3 Tbsp. tahini
• 1 Tbsp. parsley flakes
• 1/4 tsp. cumin
• dash of cayenne pepper

Instructions:

1. Drain the chickpeas, but reserve 1/4 cup of the liquid
2. In a food processor, mix the chickpeas, 1/4 cup of reserved liquid, lemon juice, garlic powder, tahini, and seasonings.
3. Blend until smooth.

Serving suggestions:

Serve along side fresh veggies like carrots, bell peppers and cucumbers.  Or stuff a whole wheat pita with lettuce, tomato, hummus and veggies.  Or warm some whole wheat pita, cut into triangles, and serve with the hummus spread on top of pita and topped with black olives.  Any way you serve hummus is yummy and nutritious!

Nutrition Information:

1/3 cup serving of hummus: 125 calories, 18g carbohydrate, 5g protein, 4g fat