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    Healthy Heart: Diet and Recipes

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    mrsamct

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    Healthy Heart: Diet and Recipes

    Post by mrsamct on Mon Aug 22, 2011 2:11 am

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    Heart disease is the biggest killer in most parts of the world today. A heart healthy diet can help in lowering the chances of being afflicted with heart disease. This can be done by paying heed to what one eats and how much one eats.

    Choose the Right Fats: Some types of fats, like trans fats and saturated fats, are known to increase the chances of causing disease. These are generally found in processed foods and foods derived from animals, like butter, cheese, milk, and meat. These foods are also high in cholesterol. Include foods that contain heart healthy fats like monounsaturated fats that are contained in seafood, canola oil, and olive oil, and polyunsaturated fats like corn oil and safflower.

    Reduce the Amount of Calories: Consuming too many calories results in weight gain, which can lead to heart disease.

    Reduce the Consumption of Sodium: Although sodium is necessary in the diet, we generally have a tendency of having too much of it. Most of the extra sodium comes from it being added to the commercial food we eat or when we add it at the table. By reducing the intake of sodium we can help in lowering the blood pressure, which in turn can help in reducing the chances of getting heart disease.

    Consume more Fiber: Consuming fiber rich sources of food like whole grains, fruits, and vegetables are known to be beneficial for the heart. These foods are also high in minerals and vitamins.

    Given below are a few heart healthy recipes that are easy to make and delicious too:

    Parmesan Chicken Bake

    6 fillets of chicken breast, boneless, without the skin, and the fat removed
    6 tbsp grated Parmesan cheese
    4 slices bread, whole-wheat
    1 1/2 tsp paprika
    3/4 tsp garlic powder
    1/2 tsp thyme
    1 1/2 tbsp parsley, chopped finely
    1/2 cup buttermilk, low-fat
    2 tbsp olive oil
    Vegetable oil spray

    Begin by preheating the oven to 4500 degrees F. Then take a rectangular shaped baking sheet and a slightly smaller rectangular shaped cake cooking rack, and lightly spraying them with the vegetable oil spray, place the rack on the baking sheet, and keep aside. Then rinse the chicken fillets and pat them dry, and keep aside. Next put the bread into a food processor or blender and process until it is turned into fine crumbs. Put these crumbs in a shallow dish. Add the thyme, parsley, cheese, paprika and garlic powder into it and blend well. Then pour the buttermilk into another shallow dish. Then immerse the fillets into the buttermilk first, then into the breadcrumbs, and place them on the baking rack. Then, drizzle each of the fillets with olive oil and bake for about 15 minutes, then turning over the fillets, bake for 10 more minutes.

    Spicy Beans and Tofu Curry

    125 g green beans
    200 g tofu, firm
    2 green onions, diced
    6-8 mushrooms, sliced
    3 red chilies, diced
    1 tbsp curry paste
    1 tbsp soy sauce, light
    Coconut milk - 1 to 1 1/2 cup (or skimmed milk)
    1 ½ cup coconut milk, or skimmed milk
    2 tsp sugar
    salt to taste

    Heat a pot and put the coconut milk in it and cook until it begins separating. Next add the red chilies, soy sauce, curry paste, salt and sugar, and blend them in well. Add in the tofu and mushrooms and let it come to a boil. Then put the green beans in and cook until they are cooked. Then put in the green onions, and cook for about a minute.

    Fish and Vegetable Bake

    2-pound dressed rainbow trout, sea trout, or pike
    2 lbs pike, sea trout, or rainbow trout
    1 cup broccoli, broken into small florets
    ½ cup yellow summer squash, sliced thinly
    1 carrot, medium sized, cut into thin strips
    1/2 tsp oregano, dried, crumbled
    1/2 tsp basil, dried, crumbled
    1/8 tsp black pepper
    1/4 tsp salt

    Begin by preheating the oven to 3500 degrees F. Then, heat some water in a saucepan, bringing to a boil, and cook the squash, carrots and broccoli in it for about a minute, then drain it out and keep aside. Then, rinse the fish and pat dry. Then tearing off one or two pieces of foil large enough to hold the fish, and place the fish in the middle. Then take a small bowl and putting the oregano, basil, pepper and salt in it, blend them together well, and sprinkle half of this inside the fish’s cavity. Then, arrange the vegetables in and around the fish and sprinkle the remaining mixture of herbs over them. Then wrap the fish and vegetables with the foil, sealing it well, and then placing this on a baking sheet, bake for 40 minutes or so.

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