Cooking and Eating for Heart Health

Ross Heart Hospital Community Garden

The Ross Heart Hospital offers a free community garden open for patients, caregivers, and community members. This community garden provides education on healthy cooking techniques and gardening skills for overall wellness.

Learn more information and register for classes at the Ross Heart Hospital Garden. 

Cooking and Eating for Heart Health

Limit Saturated and Trans Fats

  • Read the Nutrition Facts Label
    • Look for low amounts of saturated fats.
    • Look for no amount of trans fats.
    • Look for “partially hydrogenated oils” in the ingredients list.
  • Make Healthy Swaps
    • Use oil in place of butter or shortening.
    • Use skinless poultry and meat with visible fat trimmed OR fish in place of fatty cuts of meats with skin.
    • Use whole grain breads, cereals, oatmeal in place of pastries, cakes, and cookies.
    • Use low-fat or fat-free dairy products in place of full fat dairy products.

Consume Enough Fiber

  • Foods with Fiber
    • Aim for 20-35g fiber/day
  • Food: Fiber Content
    • ½ cup cooked red beans: 7.7g
    • 1 cup orange sections: 4.4g
    • 1 whole-wheat English muffin: 4.4g
    • 1 cup cooked oatmeal: 4g
    • 1 ounce air-popped popcorn (3 cups): 3.6g
    • 1 small baked potato, flesh and skin: 3.2g
    • 4 baby carrots: 1.8g
    • ½ cup sliced strawberries: 1.6g
    • ½ cup cooked brown rice: 1.6g
  • Read the Nutrition Facts Label
    • Look for dietary fiber
    • 20%+ DV = excellent source of fiber
    • 10-29% DV = good source of fiber

Eat a Variety of Fruits and Vegetables

  • Blend vegetables into sauces, casseroles, meat loaf, risotto, soups, stews, and mashed potatoes.
  • Load up an omelet or scrambled eggs with colorful vegetables.
  • Add vegetables to sandwiches, wraps, pita pockets; or use vegetables as the bread.
  • Include fruit in your salsa – like mango, pineapple, peaches, or even watermelon.

Make Some of Your Meals Plant-Based

  • Substitute cooked or canned beans and lentils for beef in chili and stew.
  • Skewer tofu instead of meat on the grill.
  • Experiment with new cultural foods.
  • Try making your own veggie or bean burgers at home.
  • Plant-forward Meal Ideas
  • Breakfast
    • Cereal + low-fat yogurt + sliced banana + sunflower seeds
    • Granola + Greek yogurt + berries
    • Hummus + whole wheat toast + tomatoes
    • Breakfast smoothie made with soy milk
    • Whole grain bagel + peanut butter + apple slices
    • Scrambled tofu + black beans + peppers + cilantro
  • Lunch/Dinner
    • Chopped salad + fresh greens + raw veggies + vinaigrette + whole grain bread
    • Stir fry w/ tofu + sliced mushrooms, bell peppers, carrots, green beans + brown rice
    • Whole wheat pizza crust + tomato sauce + spinach + fresh herbs
    • Panini w/ whole grain bread + cheese + sliced tomatoes
    • Vegetable soup w/ beans, farro, vegetable broth, and sauteed vegetables
    • Enchiladas w/ refried beans + onions + squash + low-fat cheese
  • Snacks
    • Celery + peanut butter + raisins
    • Apples + peanut butter
    • Vegetables + hummus
    • Quesadilla + salsa
    • Low-fat cheese + whole grain crackers

Limit Sodium

  • Boost flavor with herbs and spices, garlic, onions, vinegars, or citrus juice.
  • Read the nutrition label – aim to stay below 2300mg of sodium per day (the American Heart Association recommends <1500mg of sodium per day).
  • Taste your food before salting it.
  • Cut back on processed foods – the biggest culprits of high intakes of sodium.
  • Use large granual, coarse salt like kosher or coarse sea salt.
  • Limit added salt if a dish already contains salty ingredients like mustard, olives, soy sauce, cheese, deli meats, or salted nuts.
  • Use MSG to enhance savory foods.
  • Drain and rinse canned beans and vegetables.
  • Avoid poultry that has been injected with saline.

References

Further Reading

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