I’m sure we’ve all heard the saying, “You are what you eat,” and regarding heart health, what you eat truly does matter. A person’s risk for heart disease is directly impacted by their diet and food choices. “Food-related risk factors include obesity, high blood pressure, uncontrolled diabetes and a diet high in saturated fats.” As noted by the Department of Health. Since February is observed as American Heart Month, it may be time to evaluate whether you are nourishing your body or putting yourself at risk for this epidemic. After all, heart disease is the leading cause of death for men, women and most racial and ethnic groups in the United States.

For those trying to incorporate a heart-healthy meal plan into their daily lives, dietitians suggest limiting salt intake, staying away from saturated fats as much as possible and increasing fiber intake. Below is a list of foods that can help reduce the risk of heart disease by lowering cholesterol, blood pressure and inflammation.

Heart-Healthy Grocery List

·       Fresh vegetables: tomatoes, cabbage, okra, edamame and carrots.

·       Leafy greens: romaine lettuce, spinach, bok choy and kale.

·       Fresh fruits: apples, oranges, bananas, mangoes, guava and papaya.

·       Fat free or low-fat dairy options: low-fat milk, low-fat yogurt and fat-free cottage cheese.

·       100% whole grain pasta, breads and breakfast cereals.

·       Grains: quinoa and brown rice.

·       Various proteins: seafood, poultry, lean meats, eggs, tofu, beans and lentils.

·       Vegetable oil instead of butter.

In the spirit of American Heart Health Month, take a look at these recipes inspired by The American Heart Association’s healthy recipe guide, that you can start incorporating into your diet today!

Breakfast

Poblano Frittata (Serves 4 people):

Ingredients:

▫   4 eggs

▫   ¼ cup fat-free or plant-based milk

▫   2 tablespoons chopped, fresh cilantro

▫   1 teaspoon olive oil

▫   2 medium poblano peppers (seeds and ribs discarded, chopped)

▫   2 cups frozen corn (thawed)

▫   2 medium green onions (chopped)

▫   ¼ cup shredded cotija cheese

▫   1 diced tomato

▫   ¼ cup fat-free sour cream

Recipe:

1.       In a large bowl, whisk together eggs, milk and cilantro.

2.       Heat oil in a skillet over medium heat. Make sure the oil is coating the whole pan.

3.       Sauté the chopped poblano until it begins to brown on the edges.

4.       Stir in the corn and green onion and turn the heat to medium-low.

5.       Pour the egg mixture into the pan, covering all of the ingredients. Cook covered for 10 minutes, then remove from the heat.

6.       Top with the cheese and fat-free sour cream, cut into wedges and enjoy!

Main Dish

Quinoa Chickpea Greek Salad (Serves 4 people):

Ingredients:

▫   2 medium cucumbers (diced)

▫   2 large tomatoes (diced)

▫   ¼ of a red onion (thinly sliced)

▫   1 can of chickpeas drained and rinsed

▫   4 tablespoons olive oil

▫   3 tablespoons red wine vinegar

▫   1 teaspoon dried oregano

▫   1 teaspoon black pepper

▫   ½ of 1 lemon squeezed

▫   2 tablespoons fat-free feta

▫   1 cup of quinoa cooked and chilled

Recipe:

1.       Chop all vegetables into bite-sized pieces and place them into a large bowl along with the chickpeas and fat-free feta.

2.       Whisk together olive oil, red wine vinegar, dried oregano, black pepper and lemon juice.

3.       Toss the salad, serve with your choice of protein or as is and enjoy!

Dessert

Frozen Yogurt Bark (Serves 8 People):

Ingredients:

▫   2 cups low-fat or fat-free plain Greek yogurt

▫   2 tablespoons honey

▫   2 tablespoons unsalted pecans (chopped)

▫   ½ cup strawberries (chopped)

▫   ½ cup blueberries

▫   ½ cup raspberries (chopped)

▫   1 teaspoon cinnamon

Recipe:

1.       Whisk together the yogurt, honey and cinnamon in a large bowl.

2.       Line a baking sheet with parchment paper and use a spatula to spread the yogurt mixture into a thin layer.

3.       Sprinkle the pecans over the yogurt mixture and press them down gently.

4.       Sprinkle all the fruit over the mixture and press down gently into the yogurt mixture.

5.       Cover the dish with plastic wrap and freeze overnight.

6.       Once frozen, gently remove the parchment paper from under the yogurt bark and transfer it onto a serving dish.

7.       Break apart the bark into medium-sized pieces. Serve, and enjoy!