Food Your Heart Will Love

Written by Erica Drost, MS RDN, LDN, Clinical Dietitian

February is Heart Health month and a reminder of the importance of taking care of our heart. Heart disease is the leading cause of death for men and women in the country. Choosing heart-healthy foods can help lower your risk of developing heart disease. Here are three ways you can support your heart health through nutrition.

1. Choose unsaturated fats over saturated fats.

Diets high in saturated fat contribute to elevated LDL cholesterol, a leading risk factor for both heart disease and stroke. Saturated fat is usually found in animal foods (full-fat dairy, beef, pork, lamb, poultry with the skin). A saturated fat intake of less than 10% of total calories per day is recommended.

Heart-healthy fats include unsaturated fats usually found in plant-based foods (avocados, nuts, seeds, olives, oils) and fish. Eating more plant-based sources of protein (such as beans, lentils or tofu) or lean selections like fish or chicken without the skin is a great way to incorporate heart-healthy fat in your diet.

2. Choose minimally processed foods over ultra-processed foods.

Highly processed foods (such as packaged or fast food) typically have high amounts of sodium. Diets high in sodium can contribute to high blood pressure, another leading risk factor for heart disease and stroke.

Eating whole, minimally processed foods helps reduce the amount of added salt in our diet. Cooking at home is a great way to reduce sodium consumption because we can control salt intake by adding herbs and spices to flavor dishes.

3. Choose fiber-rich carbohydrates over refined carbohydrates.

Fiber is a type of carbohydrate that cannot be digested and is primarily found in plant foods. Diets high in fiber (especially soluble fiber found in foods like oats, beans, bananas, nuts, potatoes) have been shown to help decrease LDL cholesterol and reduce blood pressure.

On the other hand, a high intake of refined carbohydrates (like those found in sweet desserts and sugar-sweetened beverages) can increase triglyceride levels and the risk of heart disease.

Looking for meal ideas? Here are two warm and cozy, heart-healthy recipes the whole family is sure to enjoy this winter. They include plantbased protein, heart-healthy fats and minimal sodium. Both of these recipes are a twist on classic family-favorite meals that are easy to make, budget-friendly and delicious!

Lentil Bolognese

Total time: 1 hour

Serves 4

Spaghetti is a go-to option for those looking for a quick and easy meal to throw together. Full of heart-healthy protein from the lentils and loaded with veggies, this recipe is extra nourishing and includes more vitamins and minerals compared to a classic marinara sauce. And it’s versatile—feel free to use whatever vegetables you have on hand!

Ingredients:

• 2 tablespoons olive oil

• 1 small onion, minced

• 2 medium carrots, sliced

• 1 celery stalk, sliced

• 4 cups mushrooms, sliced

• ½ teaspoon salt

• 1 teaspoon pepper

• ½ cup red wine (or sub red wine vinegar)

• 3 cloves garlic, minced

• 1 (28-oz.) can diced tomatoes

• ¼ cup tomato paste

• 2 cups vegetable broth

• 1 cup dried brown/green lentils

• ½ teaspoon each, dried basil, oregano and rosemary

• ½ teaspoon baking soda

• pasta

Directions:

1. In a large pot, heat olive oil over medium heat. Add onions and sauté for 7 minutes.

2. Add carrots, celery, mushrooms, salt and pepper. Sauté for 5 minutes.

3. Add wine and simmer until most of the liquid is absorbed, about 7 minutes.

4. Add garlic, diced tomatoes, tomato paste, broth, lentils, spices and baking soda. Bring to a boil, then cover and reduce heat to low. Let simmer for 40 minutes.

5. Enjoy with your favorite pasta.

Note: For a smoother/thick consistency, use an immersion blender to blend.

Nutrition analysis per serving:

Calories 739, Carbohydrates 75 g, Protein 16 g, Fat 38 g, Fiber 7 g

Lentil Sloppy Joe

Give this Lentil Sloppy Joe recipe a try! It is a delicious alternative to the original Sloppy Joe with more fiber and less fat.

Substituting lentils for traditional ground beef Sloppy Joes adds more fiber while decreasing the fat content of the meal. Lentils pack a big punch—providing protein, iron, magnesium, potassium and vitamin B6. The Worcestershire and tomato sauce provide an umami flavor that will make this dish a comforting winter staple.

Substituting lentils for traditional ground beef Sloppy Joes adds more fiber while decreasing the fat content of the meal. Lentils pack a big punch—providing protein, iron, magnesium, potassium and vitamin B6. The Worcestershire and tomato sauce provide an umami flavor that will make this dish a comforting winter staple.

Total time: 30 minutes

Serves 4

Ingredients:

• 2 cups vegetable broth

• 1 cup brown/green lentils, rinsed

• 2 tablespoons olive oil

• 1 small onion, minced

• 2 cloves garlic, minced

• 1 small bell pepper, diced

• 1 (15 oz.) can tomato sauce

• 1 tablespoon brown sugar

• 2 tablespoons Worcestershire sauce

• 2 teaspoons chili powder

• 1 teaspoon cumin

• ¼ teaspoon paprika

• salt and pepper to taste

Directions:

1. Place vegetable broth and lentils in a small saucepan. Bring to a boil over medium-high heat, then reduce to a simmer. Cook uncovered for 20 minutes or until tender. Drain and set aside.

2. Heat oil over medium-high heat in a large skillet. Add onion, garlic and bell pepper. Saute for 5 minutes.

3. Add tomato sauce, sugar, Worcestershire sauce, spices and cooked lentils. Continue cooking until thick and warm, 5 to 10 minutes.

Nutrition analysis per serving:

Calories 298, Carbohydrates 44.6 g, Protein 14.4 g, Fat 8 g, Saturated Fat 1.1 g, Sodium 614 mg, Fiber 17.1 g