Eating heart smart

February is all about hearts—and not just those on Valentine’s Day cards and candies.

This month is American Heart Month, an endeavor to increase awareness about heart disease and its prevention.

Data from the Centers for Disease Control estimates that one-in-four deaths in the United States has an underlying cause of heart disease—meaning about 610,000 people die from it every year.

“I think that the kicker with heart disease is that, for the most part, it’s never an issue until it’s an issue,” Vestavia Hills resident and registered dietician Brandon Booth said.

Booth, who counsels clients in sports nutrition through his private practice Benchmark Nutrition, said heart disease is often a silent killer, and many do not take simple precautions that could ultimately save their lives.

“It’s preventable,” he said. 

“Even, for the most part, with hereditary background or genetic predisposition, it can still be delayed or prevented through lifestyle modification.”

One of those modifications, Booth said, is to construct a diet of quality choices early on in life.

“Get into a habit in your youth, so that you don’t have to do an overhaul when you’re older,” he said.

Booth said his primary suggestion for his clients is to eat as many fruits and vegetables as possible.

“The first place we want them to start is in the produce section,” he said, adding that many vegetables provide anti-oxidants, micro nutrients, phytochemicals and fiber—all of which help prevent clogged arteries.

Booth said he recommends clients start with their favorite vegetables first.

“If you don’t just love it, don’t buy it,” he said, “start with things that you like.” 

Dark, leafy greens such as kale, spinach and broccoli, as well as bright bell peppers and purple eggplant are all good choices, Booth said.

“Eat a rainbow,” he said. Foods should be a variety of colors to ensure a multitude of nutrients.

That rainbow should also include fruits, such as apples, oranges and bananas. Berries, Booth said, are some of the best fruit options.

“You cannot go wrong there,” he said.

Moving away from the produce section, Booth suggests looking for whole-grain bread, oatmeal, wheat germ and whole-wheat pasta, as these products are higher in fiber.

An important point, Booth said, is to avoid pre-packaged foods as much as possible, because many packaged foods are high in sodium that can adversely affect blood pressure.

He also said he encourages clients to avoid thinking that just because something is “low-fat” that it is healthy.

“I know that people like to categorize certain foods as being better than others, but the thing about heart health and fat is that it’s not so much about how much you’re eating—but what kind of fats you’re eating,” he said.

Peanuts, walnuts, almonds and cashews are all sources of protein and “good” fats that Booth said he recommends. He does, however, recommend staying away from flavored or salted nuts, because of the added sodium and artificial ingredients.

For protein, Booth said he recommends people make the switch from meats high in saturated fat, like beef, to leaner meats, such as chicken and fish.

Ultimately, Booth said that the thing to remember while looking for heart-healthy ingredients at the grocery store is that there is no “fix-all” or “super food.”

“For the most part, something that’s claiming to be some kind of super food, or guaranteeing you some kind of result, it’s likely not true,” he said. 

“And that’s the hardest thing, I think, for Americans to wrap our minds around,” he said. 

At home, Booth suggests making small changes to improve heart-healthy habits while cooking. First, he said cutting out added salt is the easiest and most important thing.

“Only use the recipe’s amount, or reduce it if you can. Don’t add salt at the table,” he said.

Instead, Booth said by using many or unique herbs and spices, home-cooks can add flavor without the extra sodium.

Using unsaturated-fat oils, such as olive oil and canola oil, and resisting the urge to deep-fry foods at home can also reduce calorie consumption.

It’s more than just eating habits, however, that Booth said can prevent heart disease. Good food choices should be combined with increased physical activity and decreased stress.

“It’s a lifestyle, I think,” he said. “It’s more than just one food or one or two different things.”

Booth said he also suggests going to a physician yearly for a physical, as the early signs of heart disease are often ignored.

For more information about Booth and Benchmark Nutrition, visit benchmarknutrition.com.

Need ideas for jump-starting a heart-healthy menu? Here are a few:

Recipes courtesy of the American Heart Association. More heart-healthy recipes from the American Heart Association can be found at heart.org.

Sweet Potato Nachos

15-20 minutes

► 3 medium sweet potatoes, or 6 cups of rounds

► 1 tablespoon olive oil

► 1 teaspoon chili powder

► 1 teaspoon garlic powder

► 1.5 teaspoons paprika

► 1/3 cup black beans, drained and rinsed

► 1/3 cup reduced-fat shredded cheddar cheese

► 1 plum tomato, chopped, OR 1/3 cup no-salt added, chopped canned tomatoes, drained and rinsed

► 1 avocado, diced

Preheat oven to 425°F. Cover baking pans with foil and coat with nonstick cooking spray.

Peel and slice the sweet potatoes thinly, about quarter-inch rounds. In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pans. 

Bake for 10 minutes and use a spatula to flip the rounds. Bake for another five to 10 minutes, or until crisp.

Remove pans from the oven and sprinkle beans and cheese over the sweet potatoes. Return to the oven until cheese melts, about two minutes.

Sprinkle with tomato and avocado. Serve.

Apple Bread Pudding

For a low-calorie recipe to satisfy a sweet tooth and keep you warm during the winter months, look no further than this surprisingly heart-healthy bread pudding. By using whole-grain bread and fresh apples, this dessert provides five grams of fiber and five grams of protein, with only 131 calories per 3x4 inch piece.

Serves 4

► 1 whole egg, plus 1 egg white

► 1 cup skim milk

► 2 tablespoons brown sugar

► 1 teaspoon vanilla extract

► 1 teaspoon cinnamon

► 1.5 teaspoons cloves or allspice

► 6 slices of light, whole-grain or multi-grain bread, cubed

► 3 medium apples, cored and cut into 1/2-inch cubes

► Optional: 1.5 cups of raisins, dried cranberries, chopped walnuts, pecans or almonds

Preheat oven to 350°F. Spray 9x9 baking dish with nonstick cooking spray. In a large bowl, whisk together egg, egg white, milk, sugar, vanilla, cinnamon and cloves or allspice. Add bread and apple cubes, and add fruit or nuts if desired. Mix well. Pour mixture into prepared baking dish and bake in preheated oven for 40-45 minutes.

Quick and Easy Chicken Fajitas with Beans and Spanish Rice

Fajitas may not be the first thought of someone trying to be heart healthy, but these, along with two sides, are only 439 calories per serving. They also have only five grams of fat, and sport 10 grams of fiber, 36 grams of protein, as well as many other nutrients.

Serves 4

Fajitas: 

► 1 pound boneless, skinless chicken breasts or tenderloins, cut into one-inch strips

► 1 tablespoon low-sodium soy sauce

► 1 medium bell pepper, sliced

► 1 medium onion, sliced

► 1.5 teaspoons black pepper

► 1.5 teaspoons cumin

► 8 whole-wheat taco-sized tortillas or corn tortillas

► 1.5 cups jarred salsa, lowest sodium available (optional)

► 1 avocado, sliced (optional)

► 1.5 cups fat-free sour cream (optional)

Spray a large skillet with nonstick cooking spray. Heat to medium-high heat and add chicken. Cook for three minutes or until browned. Reduce the heat to medium and add soy sauce, bell pepper, onions, pepper and cumin. Cover and cook for 8-10 minutes, stirring occasionally. Spoon evenly over tortillas and serve. Optionally: top with sliced avocado, salsa and sour cream.

Beans and rice

► 1 (16 oz) can no-salt-added black beans, drained and rinsed

► 1 cup brown rice, cooked to package instructions

► 2 tablespoons jarred salsa, lowest sodium available

Spray a small pot with nonstick cooking spray and heat beans over low heat until warmed, stirring occasionally. Combine cooked rice with salsa and stir. Serve with fajitas.