BY: Elisabeth Moore, RD, LDN
What if making New Year’s resolutions involved not what you ought to do but what you want to do? Then everyone would make resolutions, of course.
Eating healthier food is one of those perennially made and broken resolutions, yet one that can significantly boost your wellbeing. So the CardioVascular Institute at Beth Israel Deaconess Medical Center conducted an experiment. We researched the very heart-healthiest foods and then challenged ourselves to design a festive and delicious New Year’s feast, using every item on the list. We were out to prove that you can have your dark chocolate and eat it, too.
Our method: We combed the Internet to identify both broad categories of heart-healthy foods and specific items. Then we noted the ones that seemed to show up on every authoritative list. Next we validated the winners with the American Heart Association and BIDMC registered dietitian Liz Moore.
“Our top foods are not only good for your heart, they are also delicious and provide a huge amount of flexibility and variety in your diet,” Moore said. “You can stretch the health benefits by creatively combining any number of these in a single meal or recipe.”
Here’s our list of cardiac super-foods with the power to transform 2016 mealtimes into healthy, delicious delights.
Go fish!
- The American Heart Association recommends fatty fish, like salmon, at least twice (two servings) a week. One serving equals 3.5 ounces cooked or about three-fourths cup of flaked fish. Salmon is an excellent source of omega-3 fatty acids, which are well recognized as good for the heart. Research has shown that omega-3 fatty acids can decrease triglyceride levels, slow the growth rate of atherosclerotic plaque, which will harden arteries, and decrease the risk of arrhythmias (abnormal heartbeats).
The berry best fruits
- Strawberries, raspberries, blueberries and blackberries are loaded with flavor and health benefits. Research shows that berries have a positive impact on cardiovascular health by reducing the risk of heart attacks, lowering blood pressure and increasing levels of HDL (good) cholesterol. Berries are packed with polyphenols that have antioxidant properties to neutralize free radicals which prevents inflammations, and stops the kinds of cellular damage that lead to a number of diseases. Experts recommend eating 1 1/2 to 2 1/2 cups of raw berries a day.
Orange you glad citrus tastes so good?
- Oranges, grapefruit, cantaloupe and papaya are rich in beta-carotene, potassium, magnesium and fiber – all essentials for heart health. Consuming foods that are high in potassium can help lower blood pressure and reduce the risk of cardiovascular disease and stroke. Citrus fruits, particularly oranges and grapefruit, may reduce the risk of ischemic stroke, according to the American Heart Association.
A heart-y breakfast
- Oatmeal may seem boring to some, but it is a nutrient powerhouse. It is high in soluble fiber, which can help lower cholesterol, and helps you stay fuller longer – great for weight loss. By reducing the absorption of cholesterol into the bloodstream, soluble fiber lowers levels of LDL (bad) cholesterol. A study published in the AHA’s journal “Stroke” found that eating more fiber may lower the risk of first-time stroke. Flavored oatmeal usually contains sugar, so reach for plain quick-cooking or old-fashioned oats instead.
Lean, mean, protein machines
- Don’t let their small size fool you! Each bean and legume is a tiny nutritional dynamo packed with protein, omega-3 fatty acids, fiber and other health benefits. Because beans don’t contain the saturated fat that is found in animal proteins, they are a healthier alternative to meat. Eating beans along with a heart-healthy diet may help improve blood cholesterol. One study found that eating one serving of beans a day can lower cholesterol and heart disease risk by up to 6 percent. Choose from many types of beans and legumes – black beans, kidney beans, garbanzo beans (chickpeas), lima beans, lentils and more.
This fat is fine
- Olive oil is a heart healthy staple of the Mediterranean Diet and contains monounsaturated or “good” fats. Unlike saturated fats, plant-based fats like olive oil don’t raise blood cholesterol and can actually help lower LDL or “bad” cholesterol levels, which can decrease the risk of heart disease and stroke. Olive oil also contains omega-3 fatty acids, which help lower triglycerides, control blood pressure, decrease blood clotting and improve overall health of blood vessels.
Spears to you!
- Asparagus is another nutrient powerhouse full of beta-carotene, folate, vitamin B6, calcium, zinc, magnesium and fiber. A sweet, tender and nutrient-rich food that only has 25 calories per cup, and 5 whopping calories per large spear. Asparagus is one of the best natural sources of folate (natural form of folic acid, which may have a protective effect on the risk of stroke).
The time is ripe
- Tomatoes are everywhere in the American diet, and it’s a good thing. They are one of the few foods that provide lycopene, a carotenoid with antioxidant properties that may lower the risk of stroke. Nutrient-rich tomatoes are also high in folate, potassium, vitamin C and E and alpha- and beta-carotene. Research shows that the combination of these nutrients may help lower LDL cholesterol and blood pressure, and prevent cardiovascular disease. Maximize their health benefits by cooking tomatoes, which increases their lycopene content.
Dark magic
- Next time a candy craving kicks in, reach for a dark chocolate bar (or try one of Happy’s Heart’s Decadent Chocolate Recipes) without the guilt! Darker chocolate (at least 70 percent cocoa) contains more flavonoids, a group of antioxidants that protect the body from free radicals, which can lead to heart disease. Flavonoids also help relax blood vessels and lower blood pressure to lower the risk of heart attack, hypertension and atherosclerosis (thickening of the arteries). Feel free to enjoy about one ounce of dark chocolate – typically one or two squares from a bar – a few times a week.
The raw and the cooked
- Broccoli is another vegetable on our list that may help prevent stroke and heart attack, according to a research by the British Heart Foundation. Broccoli contains high levels of sulforaphone, which boosts the body’s defense system to keep arteries unclogged and prevent heart attack and stroke. The vegetable also is packed with vitamins C and E, potassium, folate, calcium and fiber – all which support heart and overall health.
To your health!
- Red wine is another indulgence on our list of heart-healthy foods. Red wine has antioxidant properties that help reduce your systolic and diastolic blood pressure. Research shows that one 5-ounce glass of red wine (up to two for men and one for women per day) may reduce LDL cholesterol, prevent blood clots, and decrease the risk of heart attack and cardiovascular disease.
Cracking the code
- Rich in unsaturated fats and omega-3 fatty acids, walnuts make a great heart-healthy snack. They also contain high levels of arginine, folate, fiber, tannins and polyphenols. Including walnuts as part of a heart-healthy diet may help reduce blood cholesterol, keep blood vessels healthy and decrease the risk of heart disease.
The CardioVascular Institute at Beth Israel Deaconess Medical Center wishes you a New Year filled with satisfying meals and good health. Bon appetit!
A Heart-Healthy New Year’s Feast
Appetizer: Spinach salad with broccoli, roasted tomatoes and champagne vinaigrette
Entrée: Orange rosemary salmon skewers
Side: Quinoa asparagus medley
Dessert: Blueberry crisp and chocolate covered walnuts
Be sure to serve this feast with a hearty red wine!
Spinach salad with broccoli and roasted tomatoes
Serves four
2 cups cherry tomatoes
1 tbsp. olive oil
Pepper
4 cups spinach
1 cup broccoli florets
1/2 cup dried cranberries
Preheat the oven to 350 degrees F. Coat tomatoes with olive oil and pepper. Spread onto a baking sheet and roast for about 45 minutes, until the skin wrinkles.
Combine spinach and broccoli, toss with roasted tomatoes and top with dried cranberries. Serve with champagne vinaigrette (recipe below).
Total calories: 90
Total fat: 3 gm
Saturated fat: 0.5 gm
Total cholesterol: 0 mg
Sodium: 25 mg
Total carbohydrate: 16 gm
Total fiber: 3.5 gm
Sugar: 9 gm
Protein: 2 gm
Champagne vinaigrette
Serves eight
1/4 cup white wine vinegar
1/4 cup olive oil
1 tbsp. honey
1 tbsp. fresh lemon juice
1/2 teaspoon Dijon mustard
1/4 shallot, peeled
Pepper to taste
Place all ingredients into a food processor and blend until smooth.
Total calories: 130
Total fat: 13 gm
Saturated fat: 1.5 gm
Total cholesterol: 0 mg
Sodium: 3 mg
Total carbohydrate: 2 gm
Total fiber: 0 gm
Sugar: 2 gm
Protein: 0 gm
Orange rosemary salmon skewers
Serves four
Marinade:
Juice from 1 orange
1 tbsp. olive oil
1 tsp. fresh rosemary, chopped
1 clove garlic, minced
Pepper to taste
1 lb. salmon, skin removed, cut into 1” pieces
2 tomatoes, cut into 1” pieces
1 onion, cut into 1” pieces
1 green pepper, cut into 1” pieces
Preheat oven to 375 degrees F.
Prepare marinade by whisking together the orange juice, olive oil, rosemary, garlic and pepper.
Make sure all pieces of salmon, tomatoes, onion and green pepper are uniform. This will ensure they will all be cooked evenly. Coat these all evenly with the marinade.
Prepare skewers by alternating the salmon, tomatoes, onion and green pepper. Place the skewers onto a baking sheet and bake at 375 degrees F for about 25 minutes, or until the salmon is cooked through.
Serve with a decorative sprig of fresh rosemary on the side
Total calories: 255
Total fat: 16 gm
Saturated fat: 2 gm
Total cholesterol: 60 mg
Sodium: 65 mg
Total carbohydrate: 7 gm
Total fiber: 1.5 gm
Sugar: 4.5 gm
Protein: 23 gm
Quinoa asparagus medley
Serves eight
1 cup quinoa
1 cup asparagus, cut into 1” pieces
4 tbsp. olive oil
1 cup canned garbanzo beans, drained and rinsed
1 tomato, diced
1 carrot, shredded
3 tbsp. lemon juice
Pepper to taste
1/4 cup fresh parsley, chopped
Rinse quinoa in a strainer before cooking. Bring two cups of water to a boil. Add the quinoa, cover, reduce heat and simmer. Cook about 15 minutes, or until all of the water is absorbed.
In a pan, sautee asparagus pieces with 1 tbsp. olive oil, until softened. Add cooked asparagus, garbanzo beans, tomato and carrot to the quinoa.
Prepare the dressing: whisk the remaining 3 tbsp. olive oil, lemon juice and pepper to taste. Pour over the quinoa, vegetable and bean mixture and top with fresh parsley.
Total calories: 165
Total fat: 7 gm
Saturated fat: 0 gm
Total cholesterol: 0 mg
Sodium: 10 mg
Total carbohydrate: 18 gm
Total fiber: 4 gm
Sugar: 1 gm
Protein: 5 gm
Blueberry cranberry crisp
Serves six
3 cups blueberries
2 cups cranberries
2 tbsp. fresh lemon juice
1/3 cup sugar
Topping:
1/2 cup rolled oats
4 tbsp. brown sugar
2 tbsp. flour
1/4 tsp. ground cinnamon
2 tbsp. butter
Heat oven to 350 degrees F.
In a baking dish, combine blueberries, cranberries, lemon juice and sugar. Set aside.
In a separate bowl, combine the rolled oats, brown sugar, flour, cinnamon and butter. Mix together using your fingers or pastry blender, until it becomes crumbly. Scatter this evenly over the mixture in the baking dish.
Bake covered about 35 minutes. Take the cover off and bake another 10 minutes until the top starts to crisp.
Total calories: 250
Total fat: 4 gm
Saturated fat: 0.8 gm
Total cholesterol: 10 mg
Sodium: 50 mg
Total carbohydrate: 40 gm
Total fiber: 5 gm
Sugar: 30 gm
Protein: 3 gm
Dark chocolate covered walnuts
Serves eight
4 oz. dark chocolate chips
2 tbsp. low fat milk
2 cups walnut halves
Combine the chocolate chips and milk in a metal bowl sitting on top of a pan of simmering water. Stir until melted. More milk can be added to achieve desired consistency.
Remove from heat and stir walnuts in until coated.
Place walnuts on wax paper and refrigerate to cool.
Total calories: 235
Total fat: 19 gm
Saturated fat: 2.5 gm
Total cholesterol: 1 mg
Sodium: 5 mg
Total carbohydrate: 11 gm
Total fiber: 3 gm
Sugar: 8.5 gm
Protein: 4 gm
The Cardiovascular Institute at Beth Israel Deaconess Medical Center combines cardiology, cardiac surgery and vascular surgery in a structure designed to facilitate collaboration across disciplines. The CVI delivers outstanding outcomes, easy access, and better service, earning BIDMC recognition from U.S. News & World Report as one of the best 100 hospitals or a distinguished hospital in heart care and surgery since 2006. Community-based cardiologists and vascular surgeons at convenient offices in Massachusetts and New Hampshire provide a wide range of services and, when advanced care is needed, refer patients to Beth Israel Deaconess Medical Center in Boston. For more information, visit www.bidmc.harvard.edu/CVI.