Heart disease is the leading cause of death in America, with almost 30 percent of the population having some form of cardiovascular disease.
The keys to heart health are: avoid smoking, be active, maintain a healthy weight, and eat a heart-healthy diet.
Harmons Dietitian Genevieve Daly joined Midday with 5 tips to help you achieve a heart healthy diet.
- Focus on Flavor. Skip the salt and instead season food with herbs, spices, garlic, onions, peppers and lemon or lime juice.
- Savor Seafood. Aim for 8 ounces per week to slash the risk of death from heart disease by 36 percent. Seafood is a lean protein source and contains omega-3 fats that support heart and blood vessel health.
- Think lean. Purchase lean cuts of beef or pork, especially those with “loin” or “round” in the name, or just look for the Dietitians Choice sticker in the self-serve case. Cut back on processed meats that are high in saturated fat, like salami and bacon.
- Avoid trans fats. Found in foods like some baked goods, some peanut butter and tortillas, and French fries, trans fats can easily be avoided by reading the ingredients list.
- Eat whole. If the bulk of your diet consists of whole foods, it’s a lot harder for highly processed foods to sneak into your diet. Focus on whole grains, fruits and vegetables, lean protein and healthy fats.
Genevieve also shared a heart-healthy recipe.
Recipe: Sheet Pan Shrimp Fajitas
1 1/2 pounds of shrimp, peeled and deveined
1 yellow bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 orange bell pepper, thinly sliced
1 small red onion, thinly sliced
3 tablespoons of extra virgin olive oil
2 teaspoon of chili powder
1 teaspoon of garlic powder
1 teaspoon of ground cumin
1 teaspoon of smoked paprika
Fresh cilantro for garnish
Corn tortillas, warmed
Preheat oven to 450 degrees.
In a large bowl, combine peppers, onion, shrimp, olive oil, and spices. Mix until evenly coated.
Cover a baking sheet with cooking spray and spread fajita mixture evenly on pan.
Cook in oven for about 8 minutes, or until shrimp has turned pink. Remove from oven.
Before serving, squeeze lime juice over fajita mixture and garnish with cilantro.
Suggested pairings: Corn tortillas, black beans, Harmons guacamole, Harmons salsa, plain Greek yogurt