Sadly, we all know at least one person, friend or relative that has passed from cardiovascular disease. As the leading cause of death in the United States, CVD takes the lives of thousands each day.
February is American Heart Month; during this time, support strides to end heart disease and advocate for early prevention, detection and treatment.
CVD and the recurrence of strokes can be preventable if you make smart dietary choices, exercise regularly and refrain from smoking.
Know the risk factors that can lead to CVD:
- High blood pressure
- High cholesterol
- Poor diet and physical inactivity
- Overweight and Obesity
Follow these general guidelines for optimal heart health:
- Eat more fruits and vegetables preferably in their whole, natural form, but frozen produce can be highly nutritional, too!
- Choose whole grains often As an FYI: refined grains, like white flour, are usually packed with sodium
- Consume fish and lean meats often Limit red meat intake to twice a week to reduce your intake of saturated fat and cholesterol
- Avoid processed or ready-made foods It’s best to cook at home, that way you’re in control of the ingredients in your food!
- Choose low-fat, low-sodium varieties of packaged foods Reduce your portions of high-calorie sauces, condiments and salad dressings
- Season food with less salt Use lemons, limes and aromatic spices like cumin and paprika to flavor
- Bake, broil, roast, grill or sauté Frying packs on the fat. Use heart-healthy olive oil to improve your “good” cholesterol levels
As a rule of thumb, visit your doctor and get your labs checked regularly to determine if you’re at risk.
Mexican Egg-White Frittata
Makes: 2 servings
Prep Time: 15 minutes
Total Time: 15 minutes
- 8 egg whites, beaten
- 1 cup spinach or kale greens, roughly chopped
- ½ cup bell peppers, red, yellow or orange, diced
- ¼ cup Spanish yellow onion
- ¼ cup green scallion, chopped
- 1 tablespoon cilantro, roughly chopped
- 1 lime, juiced
- ½ tablespoon extra-virgin olive oil
- 1 teaspoon minced garlic
Optional: 1 ounce sharp cheddar cheese
- In a medium skillet over low heat, cook peppers and onions in olive oil and minced garlic until onions begin to appear translucent. Add spinach, scallions and cilantro and continue to cook for another minute.
- Increase the heat to medium. Add eggs. Cover and cook for about 7 minutes. Once the egg begins to solidify, top the frittata with lime juice and cheese.
- Cut in half and serve!
Nutrition Facts Per Serving: 143 Calories, 3.5 g Fat (<1 g Sat), 0 mg Cholesterol, 240 mg Sodium, 8 g Carbohydrate, 2 g Fiber, 17.5 g Protein
Article originally published on the Pathmark Live Better Blog