A Heart Healthy Game Plan

 

Start with the key players-lean protein, fruits and vegetables, whole grains, low fat dairy and exercise. 

Develop a strategy (this is what I'll eat most of the time).

• Fruits and Vegetables
  

• Lean Protein
  

• Plant protein legumes (beans, peas and lentils).

• Foods high in Omega 3 fatty acids like seafood and nuts.

• Skinless poultry.

• Mostly Whole Grains

• Low Fat Dairy
  

• Limited Added Sugar (no more than 24-36 grams a day).

• Healthy Fat (Liquid non tropical oils like olive oil).

• Minimally processed foods. 

 Get physical. 

This plate follows the plan with the high omega 3 fat seafood (steel headed trout), whole grain (corn) and legume (Lima beans). The onions are sauteed in olive oil and sprinkled with balsamic vinegar. There is a dusting of ground pistachios on the trout (another heart healthy fat).

Here's my recipe for the Chicken and Wild Rice Soup, pictured at top. It's full of heart healthy goodness and very economical.

Chicken and Wild Rice Soup

(4 servings-1 cup each)

Bake chicken at 335 F for 20 minutes. Shred. Measure 1 1/2 cups for the recipe. Refrigerate or freeze the remainder.

1 skinless chicken breast, about 8 ounces

In bowl of countertop pressure cooker saute onions, celery, carrots, garlic and mushrooms in olive oil.

2 tablespoon olive oil

1/4 cup onions, chopped

1/3 cup celery ,chopped

1/3 cup carrots, grated

2 garlic gloves, minced

1 portobello mushroom, sliced

 

Season with sage, nutmeg and salt.

1/2 teaspoon sage

1/8 teaspoon nutmeg

1/8 teaspoon salt 

Cancel saute function. Add rice, broth and shredded chicken. Lock on lid. Cook on high pressure for 30 minutes. 

1/3 cup (dry) whole grain rice (brown, red and black)

2 cups chicken broth

1 1/2 cups shredded chicken

 

Release pressure and remove lid. Add peas and spinach. Heat for 5 minutes.

1/2 cup peas, frozen

1 cup spinach leaves, stems removed

  

Tip

I shred a chicken breast, sirloin tip roast or pork tenderloin (yes, I eat those in moderate portions- shredding yields many more portions)  in my Kitchenaid Mixer. Shred the meat hot at a medium high speed.