February is sometimes referred to as the month of love. It’s a time show your appreciation to those you love: your family, friends, teachers, and more. As such, February is also American Heart Month, so it’s an appropriate month to be aware of heart disease, the number one way we lose our mothers, sisters, aunts, nieces, daughters, & friends. The American Heart Association launched “Go Red For Women” 10 years ago, and this year, it is on February 7th. National Wear Red Day is a day to wear red and bring more awareness to heart disease, also called the silent killer of women.
I first became aware of the Go Red For Women program after I was diagnosed with Atrial Septal Defect as a young adult. I had no idea I had a hole in my heart! Fortunately, it was easy to repair, and I was sent on my way, though I still see a cardiologist every year ensure there are no new problems. Since I have become Whole-Hearted, I try to participate in National Wear Red Day every year, and this year, I want to share some heart-healthy recipes with you!
Salmon is full of omega-3 fatty acids, one of the good fats that will help your body to fight heart disease. You can also find omega-3 in canola oil, walnuts, spinach, & broccoli. It is recommended that you get 2 servings of fish a week: 3.5 oz cooked fish or 3/4 cup flaked fish. My favorite way of eating salmon is by smoking it, and I have also found that I highly prefer wild-caught Alaskan salmon over any other – it just tastes better!
Sometimes you really just want some comfort food, and mac & cheese is definitely one of those feel-good foods! There’s no need to miss out on delicious food just because you are eating healthy! It’s just a matter of cutting back on the calories and fat in the recipe without losing the flavor. Using Greek yogurt and veggies will help you to enjoy comfort food without worrying about the calories.
Mediterranean food is considered a heart-healthy dietary option because it includes a lot of veggies, olive oil (instead of butter), herbs & spices, more fish, and less red meats. Fortunately for me, Mediterranean food is one of my favorite types of food! I am excited to try this Rice Bake recipe, as it looks like the perfect thing to warm you up on a cold winter day.
Visit the American Heart Association for more great suggestions on how you can keep your family heart healthy. For more heart-healthy recipes, visit these websites:
And don’t forget – diet & exercise are two other key components to maintaining a healthy heart!