5 Heart Healthy Foods to Add to Your Diet

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Understanding what types of heart-healthy foods to incorporate into your diet can be a confusing process. There are many articles online stating that certain foods or diet fads can benefit you; but who’s to know what is real and what isn’t? Fortunately for us, our Registered Dietitian, Marsha Rosen, has curated a list of heart-healthy foods that are highly beneficial for your diet.

Your list of foods for a balanced diet should include a variety of choices from all food groups.

Here are some excellent suggestions to begin with and build on.

5 Heart-Healthy Foods

Salmon – Salmon and other fatty fish like mackerel, anchovies, sardines, herring, trout and arctic char; are extremely good for heart health as they contain plenty of omega-3 fats, which can help to lower the risk of heart disease. It’s recommended that you aim to eat at least 2 servings of fish a week.

There are three types of omega-3 fats:

  • ALA (alpha-linolenic acid)
  • EPA (eicosapentaenoic acid)
  • DHA (docosahexaenoic acid)

All three types of omega-3 fats are important to have in your diet.

Other foods that contain omega-3 fats include:

  • Eggs
  • Margarine enriched with the omega-3 fat DHA – made with fish oil
  • Yoghurt – fortified with Omega-3
  • Soy beverage – Omega-3 fortified
  • Soybeans – edamame

Oatmeal – Oatmeal is a high in soluble fibre, which can help to lower cholesterol. It’s recommended that you avoid eating instant oatmeal, as it often will contain sugar, and instead opting for traditional old-fashioned oats.

Berries – Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.

Potatoes – Although potatoes can be more challenging to your heart healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fibre (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.

Tomatoes – Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.

Piri Piri Chicken – A Heart Health Recipe

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Serves 2

Ingredients

QuantityIngredient
4Skinless, boneless chicken thigh fillets
1Small fresh red chili, deseeded and finely chopped
1Clove garlic, crushed
½ tspDried oregano
1 TspSmoked paprika
3 TspOlive oil
1 TbspFreshly squeezed lemon juice
Freshly GroundBlack pepper (taste)
1Red pepper, deseeded and cut into small chunks
1Red onion, sliced or cut into thin wedges

Instructions

Score a couple of deep slashes in each chicken thigh using a sharp knife. Combine red chili, garlic (if using), oregano, smoked paprika, 2 teaspoons of the olive oil, the lemon juice and black pepper in a bowl. Add chicken thighs; turn to coat all over. Cover; leave to marinate in a cool place for 30 minutes.

Preheat oven to 350ºF/175ºC. Put red pepper and red onion into a small, non-stick roasting tin; add remaining olive oil and toss to coat. Add chicken thighs to roasting pan, nestling them among vegetables.

Roast in the oven for 30–40 minutes or until chicken is thoroughly cooked (165⁰ F/74⁰ C – internal temperature) and piping hot, stirring vegetables and turning chicken thighs over about halfway through cooking.

Serve immediately with crusty bread or flatbreads and a mixed-leaf salad.

This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha isMike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations.

If you have nutrition question for our dietitian, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Delicious & Easy Heart Healthy Recipes for the Summer

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With the summer season upon us, it means that many Canadians will be taking full advantage of the outdoors. Summer allows us to enjoy activities that we wouldn’t normally have the ability to do the rest of the year as the environment is often too cold.

For these reasons, Canadians tend to gravitate towards BBQing and eating outdoors as primary summer activities.

The change in climate doesn’t always provide you with the best benefits though, as foods that you reserve for summer can also bring a lot of risk to your diet. Many of us are prone to gravitating towards less healthy choices that might be higher in fat, such as burgers and hot dogs.

Here are some heart-healthy food ideas for you to consider this summer:

Heart Healthy Meals

Tilapia and Vegetables

Grilled Corn Salsa

Piri Piri Chicken

Bulgur Wheat Salad

Peachy Chicken Salad

Summer Fruit Smoothie Ice Pops

Vanilla Lemon Berry Parfaits

Tart Apple Buttermilk Cake

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations.

If you have a nutrition question for our dietitian, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

A Spring Chocolate Cake

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Servings: 32 pieces
Preheat oven to 350º F.

Ingredients

QUANTITYINGREDIENT
1 1/2 cupswhite sugar
2/3 cupcanola oil
2eggs
2 tsps.vanilla extract
2 2/3 cupsall-purpose flour
2/3 cupcocoa
2 tsps.baking powder
2 tsps.baking soda
1 tsp.salt
2 cupsboiling water

Instructions

  1. In a large bowl, beat sugar, oil, eggs, and vanilla for 4 minutes.
  2. In another bowl, sift together, flour, cocoa, baking powder, baking soda, and salt.
  3. Add flour mixture alternately with boiling water to the sugar mixture.
  4. Beat well after each addition.
  5. Pour into an oiled and floured 9 x 13 pan.
  6. Bake for 40 minutes or until the cake springs back to the touch.
  7. Yield: 32 pieces (118 calories and 4.5 g fat each)

NOTE: cut pieces smaller for fewer calories and less fat per piece

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counseling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a nutrition question for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Your ultimate fresh spring chicken salad

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Serves 4

Ingredients

QUANTITYINGREDIENT
2Large fresh peaches
2 cupsCooked chicken, chopped
1/2 cupThinly sliced Vidalia or red onions
1/2 cupLow-fat poppy seed dressing
6 cupsMixed salad greens, washed
1/2 cupWalnuts, chopped, toasted

Instructions

  1. Chop 1 peach into 1/2” pieces; place in large bowl.
  2. Add chicken and onion; toss with dressing to coat.
  3. Add greens and walnuts to bowl and toss to coat. Mound salad on large plate.
  4. Cut remaining peach in thin wedges and place on top to garnish.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com