Healthy Hearts

What would it take to get you to change to a heart-healthier diet? A new study finds that “having a heart attack is apparently not sufficient reason for most people to change to a heart-healthy diet…even though…this failure to eat healthier puts them at risk for another cardiac event.”

The study reported that an estimated 13 million Americans have either suffered a heart attack or have heart disease symptoms. 555 patients with heart disease were interviewed one year after having survived a major cardiac event. Less than 13% were eating enough vegetables, and only 8% were consuming enough fruit or “heart-healthy” cereal fiber on a daily basis to meet minimum recommended amounts.

In addition, the researchers found that smoking, obesity and lower levels of education were all associated with poor diets. While eating too little of the ‘good’ foods, 94% of patients also failed to limit dangerous “trans” and saturated fats. In addition to the benefits and protection that fruits, vegetables and fiber offer, lowering your fat intake is also a great way to promote weight loss and lower cardiovascular risk.

In the spirit of giving (since it was Valentine’s Day yesterday), why not give someone you love, who might be at risk, this list of heart-smart meal ideas. It’s great for almost anyone who wants to make changes and eat healthier.

Breakfast

• Oatmeal or high fiber cereal (Kashi Heart to Heart is awesome!) with low fat or skim milk. Mix in some sliced banana, berries, raisins or nuts.
• Omelet made using egg whites/egg substitute and fresh sliced veggies with whole wheat toast. To save time cook it in the microwave in the same bowl you used to mix it…a one-dish wonder (hint: omelets work great for any meal).

Lunch

• Make a sandwich on whole grain bread with lettuce, tomato and lean meat (chicken, roast beef, turkey, etc.). Try toasting the bread and topping with spicy mustard or hummus instead of mayo.
• Stuff a whole wheat tortilla or pita with fresh sliced veggies and sprinkle in a little low-fat shredded cheese. Use some roasted red peppers or sun-dried tomatoes for added flavor.

Dinner

• Green salad (try spinach, arugula or mixed greens) with a drizzle of low-fat dressing or olive oil and vinegar. Toss with left over cooked vegetables, beans or nuts.
• Anything on the grill! Chicken, fish or shrimp are great (we love shish kabobs). Don’t be afraid to grill your veggies and fruit too.

Snack on fruit, vegetables, yogurt, nuts or any combination of leftovers.
Repeat these meals, mix up the order, but keep it simple (that way you're more likely to stick with it)!

Have a great weekend!
- Your friends at Sensei