Eat for a Healthy Heart

Raise your hand if anyone in your family has ever suffered from heart disease. Most of you are raising your hand. Heart disease is the number one killer of men and women. Most people think of heart disease of as a “man’s disease.” The truth is that the mortality rate of women with heart disease is higher. Women’s stroke and heart attack symptoms present themselves differently than from men’s symptoms. Unfortunately many women mistakenly take these symptoms for something else and do not seek treatment fast enough. Or they seek treatment and are misdiagnosed.

By making simple healthy food choices you will make your heart healthier and happier. High blood cholesterol levels are one of the number one risk factors for developing heart disease. The good news is that blood cholesterol levels can be modified by what you eat. Here are some of my favorite and most easy to incorporate heart healthy super foods.

Flax Seed
Flax is high in Omega 3 fatty acids that have been linked to reducing cholesterol, and blood pressure. I buy ground flax seed and add it to cereal, oatmeal, spaghetti sauce, baked goods, and salads. It has a mild flavor that is virtually undetectable.

Almonds
A handful (1/4 cup) of almonds a day may reduce the risk of heart disease by lowering your cholesterol level. Almonds are also loaded with vitamin E an antioxidant linked to lowering heart disease risks.

Dark Chocolate
Replace your milk chocolate with dark chocolate and reap the benefits. Dark chocolate may improve the blood flow to and from your heart thus improving your hearts health. Remember dark chocolate is still high in fat and calories so moderation is essential.

Beans/Legumes
I tell you beans do it all. They are loaded with fiber and antioxidants that have been linked to reducing heart disease and cancer.

Oatmeal
The oats in oatmeal act as tiny sponges that soak up and remove cholesterol from your body. Oatmeal makes a nice breakfast or snack to warm you up during the cold winter months.

Other foods that will keep your heart happy include a variety of fruits and vegetables, fish, soy products, and whole grains. Recently I tried a new heart healthy recipe at home. As always my husband was skeptical but he was pleasantly surprised and has since starting making these pancakes for my family on Sunday mornings. We freeze the leftovers and eat them throughout the week for a quick breakfast. For your little ones use fruit that you have on hand to make a funny face on the pancake. It is a great way to sneak in more fruit.

Oatmeal Pancakes
6 servings

1 ¼ cup low-fat milk	1 Tablespoon brown sugar
1 cup regular oats	1 Tablespoon ground flax seed
1 Tablespoon vegetable oil	1 teaspoon baking powder
2 eggs, beaten	¼ teaspoon salt
½ cup whole wheat flour

1. Combine milk and oatmeal in a bowl and let stand 5 minutes.
2. Add oil and eggs, mixing well.
3. Stir in flour, brown sugar, baking powder, and salt.
4. Stir batter before pouring each pancake.
5. Pour ¼ c. of batter for each pancake on a lightly oiled and heated griddle or skillet.
6. Turn when the top is bubbly.

Nutrition Information per Serving: Calories 150, Total fat 4 g (6% DV), Saturated Fat 1 g (6% DV), Cholesterol 85 mg (28% DV), Sodium 240 mg (10% DV), Total Carbohydrate 21 g (7% DV), Dietary Fiber 2 g (6% DV), Sugar 4 g, Protein 7 g, Vitamin A 6%, Vitamin C 0%, Calcium 15%, Iron 8%.
Source of Recipe: The Cook’s Helper Second Edition

February is Heart Disease awareness month and as part of this campaign is the Go Red for Women movement. Go Red for Women celebrates the energy, passion and power we have as women to band together to wipe out heart disease and stroke. Check out the goredforwomen.org web site to learn more about how you can improve your heart health and live strong, longer lives.