How to Make a Heart Healthy Five-Course Meal
Our food choices and our heart health are very much linked. What better way to improve your general health than with delicious, heart healthy recipes?
Here is a five-course meal with recipes courtesy of the American Heart Association. Make this for a loved one on Valentine’s Day. Enjoy!
- Appetizer: Red and Green Bell Pepper Bites
- Salad: Greens Salad (full of your favorite veggies) with Spicy Buttermilk Dressing
- Soup: Salmon and Corn Chowder
- Main Entree: Louisiana Chicken and Vegetables
- Dessert: Devil’s Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce
Heart Healthy Diet
Here are some tips from the American Heart Association that will help keep you healthy:
- Keep your total fat intake to 25-35 percent of the total amount of calories you consume
- Saturated fat intake should be 7% or less of total calories
- Trans fats should also be limited to less than 1% of total calories
- Consume no more than 300 mg of cholesterol per day from food
- If you already have a heart condition, you should consume no more than 200 mg of cholesterol per day from food
- Eat 25-30 grams of fiber from food daily
- Consume no more than 1,500 mg of sodium per day
A heart-healthy diet includes lots of veggies, fruit, whole grains, fiber, water, lean protein, and healthy fats.
Turn Your Recipe into a Healthy One
We all have our favorite family recipes linked to tradition, and our families love them, but sometimes they are not healthy options.
Here are some ideas to decrease the fat in meals:
- Avoid solid fat sources like lard, shortening, or butter
- Substitute Brummel and Brown, which has a yogurt base, for any fat sources
- Always use skim milk instead of whole milk
- When baking, use applesauce or prune juice instead of oil
- Avoid deep frying food
- When sautéing food, use cooking spray
- Use no fat or light options of various foods
For a more comprehensive list of ways to reduce fat, sodium, and sugar and add more fiber, view this list of recipe substitution ideas.
What are some ways you make your favorite recipes healthier?
Photo Credit: SliceOfChic