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Putting a New Spin on Superfoods

UW Health dietitians offer recipes and suggestions for enjoying healthy foods in new ways.

 

It seems like every day there's a new diet, superfood or supplement you're encouraged to try to maintain heart health. It might feel overwhelming, but you're getting sick of eating oatmeal every morning and steaming the same vegetables every night.


Why not try some new recipes and eat your old favorites in a new and exciting way – from "mashed potatoes" made out of cauliflower to an avocado-and-beans dessert? Following are six recipe ideas based on some old favorites.

 

6 Heart Healthy Recipe Ideas

 

Salmon


Good for Your Heart: Salmon contains heart-healthy Omega-3 fatty acids that protect your blood vessels by reducing blood clot formation, inhibiting growth of plaque along artery walls and decreasing triglycerides.


Traditional Preparation: Lightly seasoned and grilled


New Idea: Salmon Burgers with Tangy Coleslaw

 

From Our e-Newsletter

Kale


Good for Your Heart: Kale contains a high concentration of nutrients that provide many antioxidant and anti-inflammatory effects in the body, counteracting the damage caused by free radicals.


Traditional Preparation: Salad


New Idea: Sea Salt and Vinegar Kale Chips

 

Beans


Good for Your Heart: Beans contain high levels of phytonutrients, folate and magnesium for cellular health, as well as protein and soluble fiber that help lower cholesterol and keep you feeling fuller longer.


Traditional Preparation: Chili; Mexican dishes


New Idea: Black Bean Brownies 

 

Cauliflower


Good for Your Heart: Cauliflower contains folate, vitamin B6 and sulforaphane, which can help to prevent blood vessel damage.


Traditional Preparation: Steamed and lightly seasoned


New Idea: Mashed cauliflower as an alternative to mashed potatoes

 

Avocado

 

Good for Your Heart: Avocado contains heart healthy monounsaturated fat to help lower LDL cholesterol, potassium to help with blood pressure, oleic acid for inflammation and antioxidants like Vitamin C and E, as well as B-Vitamins for healthy cells.


Traditional Preparation: Steamed and lightly seasoned


New Idea: Dark Chocolate Avocade Pudding

 

8-in-1: Energy Bites Recipe

 

Feeling brave enough to combine eight healthy ingredients into one super recipe? Then try No Bake Dark Chocolate Coconut Almond Butter Energy Bites. View the recipe


These energy bites contain:

  • Oatmeal – Soluble fiber reduces the absorption of cholesterol into your bloodstream
  • Almonds – Healthy fats and fiber help lower low-density lipoprotein (LDL) cholesterol levels and levels of inflammation linked to heart disease
  • Flaxseeds – Omega-3s and lignans help prevent hardening of the arteries and keep plaque from being deposited in the arteries, as well as reduces plaque buildup
  • Chia Seeds – A good source of fiber, protein, calcium, antioxidants and Omega-3s help reverse inflammation, regulate cholesterol and lower blood pressure
  • Cinnamon – Contains polyphenols (antioxidants), phenolic acid and flavonoids that been found to help fight inflammation and diabetes, protect the immune system and fight cancer and heart disease
  • Dark Chocolate – Flavonoids and antioxidants support cellular health and repair; flavanols have potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart and making blood platelets less sticky and able to clot
  • Honey – Antioxidants in honey have been shown to slow the oxidation of bad LDL cholesterol
  • Coconut – A good source of fiber, protein, iron and zinc

Read More About Heart Healthy Eating

 

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Date Published: 01/18/2017

News tag(s):  heartnutritionwellnesshealthy eating

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