Whatever your motivation, it’s never too late or too early to focus on your heart health. Taking action now can make a big difference. Small changes, such as following a healthier eating plan, can help you start on the road to improved heart health.
One step you can take is to follow the DASH meal plan, a flexible and balanced diet. It stands for Diet to Stop High Blood Pressure and was developed by the National Heart, Lung and Blood Institute. No special foods required, DASH provides daily and weekly nutritional goals to help lower high blood pressure and high LDL (bad) cholesterol, two major risk factors for heart disease.
Being more physically active, managing stress, getting quality sleep, and quitting smoking combined with DASH can put you on the path to a healthy heart for life.
Inviting others to join you on your heart health journey is also rewarding. Research shows that people are more likely to stick to healthy habits, such as eating healthy, if they have social support and a personal network.
Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals help take the guesswork out of putting a nutritious dinner on the table. Greek-inspired flank steak with a creamy yogurt sauce offers bold Mediterranean flavors, while teriyaki glazed salmon with stir-fried vegetables is colorful and easy to make. For a complementary combination of pork and sweet fruit flavors, these Baked Pork Chop with Apple Cranberry Sauce are perfect served with brown rice or steamed broccoli.
Greek Flank Steak with a Tangy Yoghurt Sauce
Recipe courtesy of National Heart, Lung, and Blood Institute
2 teaspoons fresh oregano, rinsed, dried and chopped
1 tablespoon (2-3 cloves) minced garlic
1 beef tendon steak (12 oz)
1 cup cucumber, peeled, seeded and chopped
1 cup fat-free plain yogurt
2 tablespoons lemon juice
1 tablespoon fresh dill, rinsed, dried and chopped
1 tablespoon (2-3 cloves) minced garlic
To make the marinade: In a large bowl, combine lemon juice, olive oil, oregano and garlic.
Place the steaks in a flat container with sides and pour the marinade over the steaks. Marinate for at least 20 minutes or up to 24 hours, flipping several times.
To make yogurt sauce: Mix cucumbers, yogurt, lemon juice, dill, garlic and salt. Let the yogurt sauce sit for at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.
Preheat broilers to high on a rack 3 inches away from the heat source.
Bake steaks for about 10 minutes on each side, to a minimum internal temperature of 145 F. Let cool for 5 minutes before slicing.
Thinly slice lengthwise and crosswise into 12 equal pieces.
Serve 3 slices with 1/2 cup yogurt sauce.
Tip: Serve in sandwiches with pita bread, lettuce and tomato.
Stir-fried teriyaki salmon with vegetables
Recipe courtesy of National Heart, Lung, and Blood Institute
2 tablespoons teriyaki sauce
1/4 cup mirin or amazake
2 tablespoons rice vinegar
2 tablespoons scallions, rinsed and chopped
1 1/2 tbsp minced ginger
12 oz salmon fillet, cut into 4 pieces (3 oz each)
1 bag of frozen stir-fried vegetables (12 oz)
1/2 tablespoon peanut oil or vegetable oil
1/2 tablespoon minced garlic (about 1 clove)
1 tablespoon ginger
1 tablespoon green onion, rinsed and chopped
Light soy sauce 1 tablespoon
Salmon preparation: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate for 10-15 minutes.
Remove salmon from marinade.
Arrange the salmon on a baking sheet. Bake 10 to 15 minutes or until thickest part of fish flakes easily with a fork and reaches a minimum internal temperature of 145 F.
Prep vegetables: Thaw frozen vegetables in the microwave or place the bag in a bowl of hot water for about 10 minutes. In a large wok or sauté pan, heat the oil. Add garlic, ginger, and green onion. Cook gently but do not brown, 30 to 60 seconds.
Add vegetables and continue to sauté for 2 to 3 minutes or until cooked through. Add soy sauce.
Serve with 1 slice of salmon and 1 cup of vegetables.
Baked Pork Chop with Apple Cranberry Sauce
Recipe courtesy of National Heart, Lung, and Blood Institute
4 boneless pork chops (about 3 ounces each)
1/4 teaspoon black pepper
1 medium orange, rinsed and peeled
1/4 cup low-sodium chicken broth
1 medium apple (about 1 cup), peeled and grated
1/2 cup dried cranberries
1/2 cup 100% orange juice
Prepare the pork chops: Season the pork chops with pepper and orange zest.
In a large sauté pan, heat olive oil over medium heat. Add pork chops and cook until browned on one side, about 2 minutes. Flip over and bake for 2 minutes. Remove pork chops from skillet, place on a nonstick baking sheet, and bake for 10 minutes, to a minimum internal temperature of 160 degrees Fahrenheit.
To make the sauce: Add the chicken broth to the sauté pan and stir to loosen any browned bits on the pork chops. set aside.
In a small saucepan over medium heat, cook the grated apples, cinnamon sticks, and bay leaves until the apples begin to soften.
Add cranberries, orange juice, and reserved broth. When it boils, lower the heat and simmer lightly. Simmer 10 minutes or until cranberries are puffed and apples are tender. Remove cinnamon stick.
Peel the orange and cut it into 8 pieces.
Serve 1 pork chop with 1/4 cup sauce and 2 orange segments.
Photo credit: Getty Images
Source: National Heart, Lung and Blood Institute
success! email sent With a link to confirm signing up for the list.
error! An error occurred while processing your request.
.
