Heart disease is a dreadful disease, but it can be prevented. One of the most important factors in avoiding this disease is through diet. There are a lot of things you can do and remember in order to provide the optimum health for your heart. Many food and nutrition editors have come up with articles, books, and tips to keep your heart healthy without compromising tasty recipes.
What does heart healthy mean?
A heart healthy meal refers to entrees that have less than 3 grams of saturated fat. It also includes fish entrees of up to 5 grams as omega-3 fats are more important for a healthy heart. Salads, sides, desserts, and soups should contain no more 2 grams of saturated fat, as well. The following recipes are qualified as heart-healthy. Most of them feature colourful vegetables and fruits, soy products, nuts, whole grains, and beans. Foods containing fibre and antioxidants are also healthy for the heart. Enjoy these heart-healthy recipes and add a right amount of exercise to achieve a healthier lifestyle.
a. Waffles. A heart healthy waffle should be made from a blend of regular flour, whole wheat, canola oil, and non-fat buttermilk. To make it tastier without adding saturated fats, top it with sliced peaches, berries, and yogurt. With one serving, you can get 0 grams of saturated fat, 41 grams of carbohydrates, 3 grams of fibre, and 241 calories.
b. Chicken Paprika. Create a light version of this recipe using hot, sweet, or a combination of both paprikas. Serve it with wheat egg noodles and side with steamed broccoli. Also, add fruit salad for dessert. One serving of these heart healthy recipes contains 263 calories, 2 grams of saturated fat, 0 grams sugar, and 4 grams of fibre.
c. Tangelo Pork Stir Fry. This pork and pepper stir fry uses tangelo zest strips and juice. In case you are wondering what a tangelo is, it is a hybrid of tangerine and pomelos (grapefruit). One serving of this dish can give you 3 grams of fibre, 1 gram of saturated fat, 0 grams of added sugar, and 222 calories.
d. Chocolate Pudding. This heart healthy recipe has a great, deep chocolaty flavour. It is low in fat and easy to make. When making this meal, choose the best quality of cocoa. This recipe can give you 1 gram of saturated fat, 3 grams of fibre, and 164 calories.
e. Honey Soy Broiled Salmon. Honey Soy Broiled Salmon is a sweet and tangy delicacy with a mixture of rice vinegar, honey, soy sauce, and marinade sauce. It includes toasted sesame seed for a nutty and tasty accent. It is best served with zucchini slices, sautéed red pepper, and brown rice. This dish contains 3 grams of saturated fat, 4 grams of added sugar, and 234 calories. Although it has no fibre, you can add side dishes to get it.
f. Chicken and Dumplings. To create a heart healthy chicken and dumpling meals, use whole wheat flour for the dumplings and add many vegetables to the filling. This meal is delicious and satisfying. You can also try the recipe with bones and skinless chicken breasts for an even lighter meal. This meal contains 3 grams of saturated fat, 6 grams of fibre, and 463 calories per serving.
About the Author
Brad is a guest blogger interested in writing food related articles. He is passion about his writings and has written hundreds of food related articles for several food and heart healthy recipes blogs.