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Feed your
heart
Think lean protein.
“I love to make turkey burgers,”
Smith says. “Go heavy on the black
pepper, and you’ll go, ‘Wow, this
is better than beef.’ I also like to
season turkey meat with Spanish
paprika and thyme.
They go together
like heaven.”
Salmon and
other fatty fish
are good choices,
too, because they have
heart-friendly omega-3 fatty acids.
For a meatless protein, beans
are a healthy option — and they’re
high in fiber. So are nuts and
seeds, which contain heart-friendly
unsaturated fats. But enjoy nuts
and seeds in moderation, since
they’re also high in calories.
Select
low-fat dairy.
When you’re in
the dairy section,
look for low-fat or
fat-free options,
whether it’s milk,
cheese, or yogurt.
Full-fat dairy
products are high
in saturated fat.
Home in on
whole grains.
Go for fiber-rich
whole-grain breads,
pastas, rice, and
cereals. Smith likes
to add cinnamon
and nutmeg to
homemade breads
and oatmeal.
Pick your fats
carefully.
Pick unsaturated
fats more often,
such as olive or
canola oil,
which are
healthy for
your heart.
And avoid
saturated fats,
such as butter,
and trans fats,
which can be
found in certain
soft margarines.
A
trip to the grocery store is more
than just a mission to stock your
kitchen. It’s an opportunity to help
keep your heart healthy.
That’s one of the lessons Adair
Smith, lead chef instructor for the
culinary program at Mansfield ISD,
tries to pass on to his students.
“Diet plays a strong role in
battling heart disease, the nation’s
No. 1 killer, so in our classes,
we’ll talk about a healthier way
to approach cooking and all the
creative ways you can do that.”
Try these tips on your
own heart-healthy
shopping trip:
Linger in the produce aisle.
Fill your cart with fruits and veggies, which are naturally mostly fat-free and provide
nutrients that can help protect against heart disease.
“The produce aisle is a great jumping point for trying something new,” Smith
says. “For example, when salads start to get repetitive, try throwing in pineapple,
grapes, or strawberries. Use citrus fruits to make vinaigrettes. Sauté colorful veggies
with low-sodium soy sauce for a nutritious stir-fry.” Also, stock up on onions, garlic,
and ginger, all of which flavor foods naturally, he says.
8
Methodist Mansfield Medical Center
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❁
Spring 2014
