by Lori Wuellner
When the first Presidential proclamation declaring February “American Heart Month” was signed back in 1963, bell bottoms, leisure suits, platform shoes and tie-dye ties were part of the fashion scene.
You won’t find any of those items in clothing stores today, but American Heart Month is still celebrated every February.
Cardiovascular diseases, including stroke, are our nation’s No. 1 killer. Even though many people still associate heart disease with men, it’s also the leading cause of death among women. For both genders and all ages, a major recommendation for American Heart Month is to limit the amount and type of fat you consume.
Unfortunately low-fat diets are often described as bland and tasteless and include foods that best be described as similar to cardboard. There are ways to reduce the fat level in your diet without substituting cardboard. Consider some of the following changes to celebrate this year’s American Heart Month.
1. Start with fruits and vegetables. A menu that emphasizes healthy side dishes of fruits and vegetables often has less fat than one where large portions of meat, gravies and sauces are emphasized.
2. Use nonstick cooking spray instead of butter or oil.
3. Choose extra-lean meat and skinless chicken breasts plus trim all visible fat from meat.
4. Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying.
5. Drain fat from browned meats, such as hamburger, and blot with paper towels before going on the next step in your recipe – such as adding taco or barbecue seasoning.
6. Reach for an apple, low-fat yogurt or baked crackers when snacking in place of cookies or candy bars.
7. Coat chicken and fish in bread crumbs rather than batter, and bake instead of frying.
8. Experiment with using one egg and two egg whites in place of two whole eggs in some of your favorite recipes.
9. Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews.
10. Oven-fry potatoes instead of making or buying French fries.
11. Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads.
12. Replace some of the fat in baked goods with applesauce, plain nonfat yogurt or low-fat buttermilk
13. Buy skim milk or non-fat dairy products.
14. Accompany grilled fish, poultry and meat with salsas made from fresh fruit and vegetables for more flavor and less fat.
15. For any recipe calling for fat, think olive oil or canola/rapeseed oil, instead of butter or shortening.
Also, don’t forget being physically active each day as a way to strengthen your body and keep your heart in working order. Walk Kansas (March 15- May 9) is a fun and motivating program to build up your fitness level. For more information go to our webpage at www.wyandotte.ksu.edu for registration forms or contact our office at 913-299-9300.
(Source: North Dakota State University Extension Service – Ramsey County)
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Beet Walnut Salad
Ingredients
1 small bunch beets, or enough canned beets (no salt added) to make 3 cups, drained
1/4 cup red wine vinegar
1/4 cup chopped apple
1/4 cup chopped celery
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon water
8 cups fresh salad greens
Freshly ground pepper
3 tablespoons chopped walnuts
1/4 cup Gorgonzola cheese, crumbled
Directions
Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar. Add apples and celery. Toss together. In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss. Put greens onto individual salad plates. Top with sliced beet mixture. Sprinkle with pepper, walnuts and cheese. Serve immediately.
Nutrition Information (Serves 8) Total carbohydrate 8 g, Dietary fiber 2.5 g, Sodium 115 mg, Saturated fat 1.6 g, Total fat 5 g, Cholesterol 5 mg, Protein 3 g, Monounsaturated fat 2 g, Calories 89 (Source: Mayo Clinic Staff)