Lexington Health Network

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Heart healthy eating

Heart Disease is the number one cause of death in America. Maintaining a healthy heart takes effort. Some people have a higher risk of developing a heart problem, but likely you can control most risk factors.

Disease increases your risk
• Not Smoking
• Reduce Stress
• Cholesteral Levels
• Limit Alcohol
• Healthy Weight and eat mindfully
• Improve Nutrition
• Blood Pressure
• Exercise Regularly
• Manage Diabetes

Are you eating mindfully? Each day, the average adult should only consume: 13g of Saturated Fat, 1500mg of Sodium, and 30g of added sugar

“I have patients write down all the foods they’ve eaten in a day and identify what high sodium foods need to be eliminated. It really makes people think ‘Wow, I really am taking in all that sodium. People don’t even realize it.”
– Dr. Daniel Sauri, Cardiologist at Lexington of Schaumburg

Here are a couple of delicious recipes for Heart Healthy Eating

Tailgate Chili

288 mg of Sodium, 2.5 g of Sat. Fat per serving

• 1 lb. ground white meat chicken or turkey
• 1 medium onion – chopped
• 1 medium green bell pepper – chopped
• 1 medium jalapeño – chopped (optional)
• 4 cloves minced garlic
• 1 tbsp. chili powder
• 1 tbsp. ground cumin
• 1/2 tsp. ground coriander
• 15.5 oz. canned, low-sodium pinto or kidney beans, rinsed and drained
• 14.5 oz. canned, low-sodium, diced tomatoes- undrained
• 3/4 cup jarred, low-sodium salsa

White Bean Hummus Wraps with Avocado and Bell Pepper

88 mg of Sodium, 2.3 g of Sat. Fat per serving

• 15.5 oz. canned, low-sodium white beans, drained and rinsed
• 1 tbsp. lemon juice
• 3 tbsp. water
• 1/4 tsp. ground, sweet paprika
• 1/4 tsp. ground black pepper

For the Wraps
• 1 medium tomato – thinly sliced
• 1 medium cucumber – thinly sliced
• 1 bell pepper – seeded and thinly sliced
• 1 avocado – peeled, pitted and sliced
• 4 handfuls lettuce
• 4 (10 inch) multi-grain low fat wraps

For full cooking directions and more recipes go to: https://recipes.heart.org/

For a printable sheet of this info, Click Here