Be heart healthy and eat well ? at the same time

The way to a man’s heart may be through his stomach, but evidence now shows that the way to keep a woman’s heart healthy is also through that same pathway.In fact, to drive that point home, the American Heart Association is offering recipes for some good foods that are also heart-healthy.“We refrain from calling the recipes a diet. It’s really a heart-healthy lifestyle, and one that you have to wrap your whole life around to stay healthy,” said Beth Anspach, communications director at the Miami Valley Division Great Rivers affiliate.Heart disease is the No. 1 killer of women, but is largely preventable.Certainly there are some risk factors involved with heart health for which a person has no control — age, race and family history. However, of the remaining six risk factors, four of them deal directly with diet.According to the American Heart Association, high blood pressure can be managed by checking the sodium level in foods and limiting salt intake. Additionally, regular exercise and weight loss can do wonders for lowering blood pressure.Likewise, high cholesterol can be controlled by physical activity and a diet low in saturated fat, trans fat and cholesterol.Obesity is also a risk factor for heart problems and can be controlled through diet, the group says. And out-of-control diabetes increases the risk of heart disease and stroke.The last two risk factors for heart health are physical inactivity and smoking.“Women need to be particularly reminded of all of this because we’re such caretakers. We think of everybody else before ourselves, and we need to remember these things when preparing meals. Women need to make sure that they’re healthy enough to continue being the caregivers they want to be,” Anspach said.And while most women know that healthy eating is synonymous with longer life, Anspach said it’s a point worth repeating.“It’s common sense, but necessary to remember. We need to keep incorporating those natural foods in our diet, and keep our fat and sugar content down. We need to eat a lot from the produce department of the colorful stuff, and follow the food pyramid.”You can comment on this story at www.limaohio.com.  Recipes are reprinted with permission from “Light & Easy Recipes,” by the American Heart Association.Spinach-Stuffed Baked SalmonServes 4; 3 ounces fish and 1/2 cup vegetables per serving1 teaspoon olive oil2 ounces fresh spinach1 teaspoon lemon zest1/4 cup chopped, roasted red bell peppers, rinsed and drained if bottled1/4 cup basil, coarsely chopped2 tablespoons walnuts, chopped4 salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels2 tablespoons Dijon mustard2 tablespoons plain dry bread crumbs1/2 teaspoon dried oregano, crumbled1/2 teaspoon garlic powder1/8 teaspoon pepperIn a large skillet, heat the oil over medium heat. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the bell peppers, basil and walnuts. Let cool for 5 minutes.Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. Spread the mustard over the fish.In a small bowl, mix the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray.Bake for 12 to 13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.Nutrients per Serving: Calories, 208; Total fat, 8.5 g; Saturated fat, 1.0 g; Trans fat, 0.0 g; Polyunsaturated fat, 3.5 g; Monounsaturated fat, 2.5 g; Cholesterol, 65 mg; Sodium, 280 mg; Carbohydrates, 6 g; Fiber, 1 g; Sugars, 1 g; Protein, 27 g. Dietary Exchanges: 3 lean meat, 1/2 starchBlackberry Cake with Maple IcingServes 16; 1 slice per servingCake3 cups flour2 teaspoons ginger2 teaspoons cinnamon2 teaspoons baking powder1/2 teaspoon baking soda1/2 teaspoon nutmeg1/2 teaspoon cloves1/4 teaspoon salt3/4 cup sugar1/2 cup canola or corn oil1 large egg1 large egg white1 teaspoon vanilla1 12-ounce jar (1 cup) all-fruit seedless blackberry jam1/2 cup unsweetened applesauce1 cup low-fat buttermilkMaple Icing1/2 cup confectioners’ sugar2 tablespoons plus 1 to 2 teaspoons maple syrup, dividedFresh blackberries, optional garnishPreheat the oven to 350 degrees. Lightly spray a 12-cup Bundt pan with cooking spray.In a medium bowl, stir together the flour, ginger, cinnamon, baking powder, baking soda, nutmeg, cloves and salt.In a large mixing bowl, with an electric mixer on medium, beat the sugar, oil, egg, egg white, and vanilla until smooth. Beat in the jam and applesauce. Gradually add the flour mixture and the buttermilk alternately, beginning and ending with the flour, beating on medium after each addition. Pour into the pan.Bake for 55 to 60 minutes. Transfer the pan to a cooling rack. Let cool for about 10 minutes. Turn the cake out onto the rack and let cool completely, about 1 hour. Transfer to a cake plate.Mix the confectioners’ sugar and 2 tablespoons maple syrup. Stir in the remaining 1 to 2 teaspoons maple syrup a few drops at a time until the icing is pourable but not too thin. Drizzle over the cooled cake before slicing. Garnish each serving with about 1/4 cup blackberries.Nutrients per Serving: Calories, 277; Total fat, 8.0 g; Saturated fat, 0.5 g; Trans fat, 0.0 g; Polyunsaturated fat, 2.0 g; Monounsaturated fat, 4.5 g; Cholesterol, 14 mg; Sodium, 151 mg; Carbohydrates, 49 g; Fiber, 1 g; Sugars, 29 g; Protein, 4 g. Dietary Exchanges: 3 other carbohydrate, 1 1/2 fatRoasted Red Bell Pepper and Artichoke Tapenade Serves 14; 2 tablespoons per serving12 ounces roasted red bell peppers, rinsed and drained if bottled1/2 14-ounce can quartered artichoke hearts, rinsed and drained2 ounces mushrooms, sliced3 tablespoons fresh basil or 1 tablespoon dried basil, crumbled2 to 3 tablespoons lemon juice or cider vinegar2 tablespoons red onion, chopped2 medium garlic cloves, halved2 tablespoons olive oil1/4 teaspoon saltIn a food processor or blender, pulse the bell peppers, artichokes, mushrooms, basil, lemon juice, onion, and garlic until coarse. Pour into a medium bowl. Stir in the oil and salt.Nutrients per Serving: Calories, 30; Total Fat, 2.0 g; Saturated fat, 0.5 g; Trans fat, 0.0 g; Polyunsaturated fat, 0.0 g; Monounsaturated fat, 1.5 g; Cholesterol, 0 mg; Sodium, 110 mg; Carbohydrates, 3 g; Fiber, 0 g; Sugars, 0 g; Protein, 0 g. Dietary Exchanges: 1/2 fat.Rosemary Chicken with Mediterranean Brown RiceServes 4; 3 ounces chicken and 1/2 cup rice per serving1/2 cup uncooked instant brown rice1/2 0.7-ounce packet Italian salad dressing mix1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary, crushed4 boneless, skinless chicken breast halves (about 4 ounces each), fat trimmed2 tablespoons olive oil1/2 cup dry white wine (regular or nonalcoholic)1/2 teaspoon grated lemon zest2 tablespoons fresh lemon juice2 medium green onions, finely chopped1 teaspoon chopped fresh oregano, optional1 medium lemon, quarteredPrepare the rice using the package directions, omitting the salt and margarine.Meanwhile, sprinkle the salad dressing mix and rosemary over both sides of the chicken.In a large nonstick skillet, heat the oil over medium-high heat. Add the chicken and immediately reduce the heat to medium. Cook for 4 minutes on each side, or until no longer pink in the center. Transfer to a plate.Increase the heat to medium high. In the same skillet, stir together the wine, lemon zest, and lemon juice. Cook for 2 minutes, or until reduced to about 1/4 cup. Remove the skillet from the heat.Stir the green onions and oregano into the cooked rice. Spoon the rice onto a platter. Arrange the chicken on the rice. Spoon the sauce over the chicken. Squeeze the lemon over the chicken and rice.Nutrients per Serving: Calories, 263; Total Fat, 8.5 g; Saturated fat, 1.5 g; Trans fat, 0.0 g; Polyunsaturated fat, 1.0 g; Monounsaturated fat, 5.5 g; Cholesterol, 66 mg; Sodium, 477 mg; Carbohydrates, 13 g; Fiber, 1 g; Sugars, 2 g; Protein, 27 g. Dietary Exchanges: 3 lean meat, 1 starch.