It’s Never Too Late to Start! – An ounce of prevention is worth a pound of cure, right?
If you have no heart problems, now is the perfect time to prevent problems later. And if you already have heart issues, why not help your body become healthier?
Your healthy attitude will help; instead of thinking of foods you CANNOT eat, think of how much healthier you’ll be by modifying recipes to be more heart-healthy. Some foods help promote heart health.
Enjoy them with your family!
- Omega-3 Fatty Acids: good sources include salmon, nuts,flaxseed, canola oil, soy and spinach. You can also find products with added Omega 3s.
- Monosaturated Fats: olives, olive oil, avocados and nuts contain heart-healthy oils that can lower some of your “bad” cholesterol numbers.
- Fresh Fruits and Vegetables: produce is loaded with anitoxidants, phytochemicals, fiber, vitamins, minerals and virtually no fat. Enjoy them plain and simple—avoid sauces and heavy cooking methods.
- Whole Grains: brown rice, whole wheat and oats give your body nutrition and fiber.
We all love to nibble and these snacks (in moderation, of course) are on the good list for heart-healthy choices:
- Pretzels with low fat cheese cubes
- Half a whole-wheat bagel with peanut butter, low-fat cream cheese or 100% fruit jelly
- Baked tortilla chips with fresh salsa
- 100% pure fruit juice ice pops
- Green and red grapes – try them frozen for a treat
- Crisp apples cut into wedges dipped in a bit of peanut butter
- 1% cottage cheese with a few berries on top
- Low-fat cheddar cheese slices on salt-free, whole grain crackers
- Fat-free, sugar-free yogurt sprinkled with chopped nuts
You can’t just eat your way to heart health. You also need to exercise—activities that get your heart pumping—regularly. Start out small—walking or maybe jumping rope—and build up to more as your strength grows. See your doctor to be sure your plans fit with your physical condition.
French Chicken with Mushroom Sauce
Prep Time: 10 minutes · Cook Time: 15 minutes
4 boneless, skinless chicken breast halves
2 Tbs Food Club Olive Oil
1/4 cup onion, thinly sliced
1 1/2 cups mushrooms, thinly sliced
1 Tbs all-purpose flour
1/4 cup white wine**
1/2 cup low-sodium chicken stock
1 Tbs fresh rosemary (or 1 tsp dried rosemary)
2 Tbs parsley, chopped
**You can substitute more chicken broth for the white wine, if desired.
Place the chicken breasts between wax paper and pound with a mallet to flatten. This will help the meat cook evenly. Cut each piece in half lengthwise. Cover with plastic wrap and refrigerate until firm. In a small frying pan, heat 1 Tbs of the olive oil over medium heat. Add the onions and sauté for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally. In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the onions and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat.
In a large, nonstick skillet, heat the remaining 1 Tbs of olive oil over medium heat. Add the chicken and sauté until no longer pink or until a thermometer inserted into the chicken reads 170° F, about 5 minutes. To serve, transfer 2 chicken portions onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley and rosemary.
Nutritional Information: Calories Per Serving: 239, Fat: 9 g (1 g Saturated Fat), Cholesterol: 66 mg, Sodium: 98 mg, Carbohydrates: 6 g, Fiber: 1 g, Protein: 28 g
© 2010, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.