 For Living Heart Healthy!
Warming Up to Heart Health
Spring and summer are two of the most vibrant times of the year. Nature is in bloom, the weather is warm and the long days lend themselves to outdoor activities. This is a great time to focus on the health of your heart, mainly through fitness, relaxation and healthy eating.
Here are some simple suggestions to take full advantage of these seasons and benefit your cardiovascular health.
- Cleaning up the yard doesn't have to be a menial task: daily weeding, pruning and digging can take the place of a stuffy cardio workout in the gym. Sprucing up your yard can also strengthen your muscles.
- An evening stroll or jog with your family or neighbors can help better your cardiovascular fitness, and the fresh air will energize you.
- Try your hand at growing produce. By planting a "victory garden," you can celebrate your improving health. People are more apt to eat fruits and vegetables when they grow them themselves.
- Visiting your local farmer's market on a regular basis is good for both the heart and soul. You will find nutritionally-dense seasonal vegetables to add color and health to your meals.
- If you're not used to a rigorous exercise routine but want something exciting to stay energized, try kicking a ball around in the backyard with your family or a pet.
- As always, drink plenty of water; it's imperative for staying healthy and hydrated as the temperatures climb.
- During the summer months, stay cool and fit by swimming.. It can build up muscle, endurance and improve cardiovascular health. It is also a great way to recover from other strenuous exercise.
- Develop good breathing techniques during exercise. This will help to relieve stress and promote overall well-being.
Cold-water fish such as scrod, wild salmon, mackerel, sea trout and sardines are the best and safest fish to eat, especially grilled. They are full of omega-3 fatty acids, which are friends to your heart.
Grilled Chicken with Strawberry and Pineapple Salsa (American Heart Association)
INGREDIENTS
-
Salsa
- 2 slices fresh pineapple, each 1/2 inch thick, patted dry
- 1 cup whole strawberries (about 5 ounces), diced
- 1/4 cup finely chopped red onion
- 3 to 4 tablespoons chopped fresh mint leaves 1 to 2 teaspoons sugar
- 1/8 teaspoon crushed red pepper flakes
- 1 medium lemon
-
Chicken
- 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
- 2 teaspoons salt-free steak seasoning blend
- 1/4 teaspoon salt
PREPARATION
Preheat the grill on medium high. Brush the grill with olive oil. Heat for about 2 minutes, or until hot.
Grill the pineapple for 2 minutes on each side; let cool before cutting up.
In a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
Sprinkle both sides of the chicken with the seasoning blend and salt.
Grill for 5 minutes on each side, or until no longer pink in the center. Squeeze the reserved lemon over the chicken.
Food rich in magnesium can decrease the risk of an abnormal heart rhythms. Deep-leafy greens, avocados, nuts, seeds and whole grains can help fill your body with magnesium, essential for normal muscle function.
Southwest bean and orzo salad
INGREDIENTS
-
Orzo salad
- 1 tsp olive oil
- 3 cups cooked orzo (rice-shaped pasta)
- 1 can (19 oz) of red kidney beans
- 1 can (19 oz) of black beans, or pinto or romano beans
- 1 1/2 cups frozen peas, thawed
- 1 cup sliced celery
- 1 jalapeno pepper, chopped, or 1 can (4 oz) green chili peppers, drained and chopped
- 1/2 cup chopped red onion
- 1/2 cup chopped fresh cilantro or parsley
-
Vinaigrette
- 1/3 cup red wine vinegar
- 1/4 cup canola or olive oil
- 1/4 cup water
- 1 tsp minced fresh garlic
- 1/4 tsp freshly ground pepper
PREPARATION
Cook orzo per package instructions and let cool.
Drain and rinse kidney and black beans; add to a salad bowl.
Add peas, celery, onion and cilantro. Set aside.
In food processor or bowl, combine vinegar, oil, water, garlic, and pepper; mix well. Pour over salad and toss to mix.
Cooking with olive and peanut oil can help lower bad cholesterol levels.
Tuna and vegetable pasta casserole
INGREDIENTS
- 3 cups whole-wheat fusilli or rotini pasta
- 2 cups diced mixed frozen vegetables
- 1 tbsp soft non-hydrogenated vegetable spread
- 2 green onions, chopped
- 3 tbsp all-purpose flour
- 1/2 tsp each dried thyme and basil leaves
- 3 cups low-fat milk
- 1/4 tsp freshly ground black pepper
- 2 cans drained low-sodium solid light tuna in water, drained
- 1/3 cup shredded light old cheddar style cheese
- 1/2 cup fresh whole-wheat breadcrumbs
- 1 tbsp chopped fresh flat leaf parsley
- 1 tbsp soft non-hydrogenated vegetable spread, melted
PREPARATION
Boil the pasta for 4 minutes. Add vegetables and cook for 2 minutes or until pasta is tender but firm. Drain well and set aside.
In saucepan, melt margarine over medium heat and cook onions for 2 minutes or until softened. Add flour, thyme and basil and cook stirring, for 1 minute Whisk in milk and cook, whisking gently for about 8 minutes or until bubbly and thickened. Whisk in pepper. Add pasta, vegetables, tuna and cheese and stir to combine well. Pour into shallow ovenproof casserole dish.
In a small bowl, combine breadcrumbs, parsley and melted margarine. Sprinkle over pasta mixture and bake in 425°F oven for about 15 minutes or until golden and bubbly around edges.
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