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SNAP4CT Blog

Making a Recipe Heart Healthy in 5 Steps

1/31/2018

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Chances are, you probably know someone who has high blood pressure, high cholesterol, or one of many other heart conditions. Whether you have these or not, it's always a good idea to take care of your heart.

1. Bake or roast over frying

Frying food adds a ton of extra fat. Baking or roasting is a healthier choice. This One Pan Pesto Chicken with Veggies is baked in the oven, and only has 3 grams of saturated fat per serving!
One Pan Pesto Chicken with Veggies
vegetarian tacos

2. Use less red meat

Lots of saturated fat from red meat can make heart conditions worse. Aim for chicken, turkey, fish, or plant-based protein like beans or tofu. If you still want to include red meat in your diet, making small changes can help. For example, you can make these Vegetarian Tacos, but instead of using all lentils and beans, add ground beef as well. Still healthier than all beef tacos, but you get the red meat you prefer.

3. Cut the salt

Salt can increase your blood pressure and make it harder for your heart to work. Start by not adding salt to your food, but don't stop there. Avoid super-salty foods like frozen meals, salty snacks, and canned soup. You can make your own soup with a lot less salt, like this Lentil Barley Soup. If you use canned vegetables and beans, be sure to drain and rinse them to get rid of extra salt. Get more info about salt from the American Heart Association. 
lentil barley soup
roasted broccoli

4. Add fruits & veggies

Eating more fruits and vegetables has been shown to lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and lower blood pressure. The more the better, and it's easy! Roast your favorite veggies for the simplest side dish. Here's a Roasted Broccoli recipe to start.

5. Use whole grains

Whole grains add fiber to your diet. This not only protects your GI tract, but also your heart. Oatmeal is the perfect example of a "super food" for your heart. Try this Peanut Butter Banana Oatmeal as an option.
peanut butter banana oatmeal

Looking for more heart healthy recipes? We have a whole section!

heart-healthy-meals
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Husky Nutrition at UConn Health
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Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations