Heart is one of the organ that has a very vital role in human life. If you want to live long, then we must always maintain heart health in order to work without experiencing any interference. You can protect your heart and blood vessels in several ways. One of them is of course by controlling the diet and the types of food chosen. Foods that contain bad fats such as Trans fat, saturated fat, and cholesterol should be avoided. Foods that contain unsaturated fats will be better because it can reduce cholesterol levels. Maintaining this diet with Heart Healthy Dinners will help you maintain a healthy and balanced weight. In addition, reduce sodium intake also to help control blood pressure.
Tips to serve a healthy hearth dinner menu
When cooking Heart healthy recipes that are healthy for the heart, of course the ingredients and methods used when cooking will make a big difference. Limit foods high in Trans fat, saturated fat, and cholesterol. The method is not to fry food. In addition, choose lean protein foods and low-fat dairy products. Choose fresh, more nutritious foods to include in snacks, such as fresh vegetables, whole grains, nuts, and fruit. When cooking, don’t also use butter or margarine. Better to use healthy vegetable oils to taste.
In addition to paying attention to the fat content that should not be present in Heart healthy foods, it is also important for you to take into account the content that must be present. For example, like Omega-3 fatty acids, which are included in the type of healthy fat. These Omega-3s can help prevent clogged arteries. You can get this content in fish. But don’t treat fish by frying it. Fish that contain Omega-3s such as salmon, herring, tuna, mackerel, and sardines. Omega-3 can also be found in other products such as soybeans, flaxseeds, walnuts, and canola oil. You should also include these ingredients in your Heart healthy eating. For example mixing walnuts with oatmeal for breakfast or in stir.
Also pay attention to healthy cooking methods. You can reduce calories in food by baking. For example using a microwave, burned, or steamed. It’s best to avoid frying foods with a lot of oil such as lard or butter. When cooking, you can just use oil. But make sure that the oil does not contain saturated fat. In an effort to reduce calories by not using this saturated oil, you will save cooking utensils that are usually quickly damaged when using oil in general. Of course, cooking alone is the best choice. Because food served in restaurants generally has high calories, sodium, and bad fats. All of these things you must reduce if you want to have a healthy heart. We recommend that you try to cook at home as much as possible with fresh and healthy ingredients such as Heart healthy vegetables. You will also be more able to control the food to be consumed.
Choose a food recipe that uses spices without involving salt, butter, lard, or other unhealthy fats for your Heart Healthy Dinners. You can try several tricks such as squeezing fresh lemon or lime juice on steamed vegetables, grilled fish, rice, salads, or pasta. You can also add pepper as a spice to the chicken. Also try free salt and spices herbal products. Fresh spices are certainly also a good choice. Use onion or garlic to add flavour to meat and vegetables. Try roasting chicken or meat with a homemade spice sauce.
Delicious hearth healthy dinner recipe that you can cook yourself
If you want to process chicken meat as Heart healthy meals, you should cut the fat part that is visible on the meat. Then bake the food on the grill rack so that the fat drips. You can also make soup, because it can be consumed for the next few days. Here is one Heart healthy dinners recipes for processed meat that is easy but healthy for the heart. The ingredients used is meat meatballs that are given a variety of herbs to add flavor, but still healthy.
– 1/2 cup hoisin sauce
– 2 tablespoons of rice vinegar
– 4 tsp brown sugar
– 1 tsp garlic powder
– 1 teaspoon spicy chili sauce
– 1/2 tsp of ginger that has been mashed
– Beef that has been processed into meatballs
How to make:
- Use a large face, then mix hoisin sauce, rice vinegar, brown sugar, garlic powder, spicy chili sauce and mashed ginger. After that, add the meatballs and stir until they are covered with herbs … Use medium heat, cook for 12-15 minutes.
- Serve with warm rice. Sprinkle with sesame oil and chives.
The nutritional content of the menu in this recipe is only about 376 calories, 23g fat, 23 mg cholesterol, 1296 mg sodium, 29g carbohydrate, and 13g protein. So it’s still safe for those of you who want to eat foods that are healthy for the heart.
Asian style Chicken Roll for your Healthy Hearth Dinner Menu
In addition to the meatball menu above, there are also some Heart healthy foods to eat menus for the heart that you can try. Of course the recipe for healthy food for the heart is certainly low in fat and sodium. The first menu choice is Asian chicken roll. This one menu option is enough to provide energy for those of you who need it. Because the intake of saturated fat and sodium is very low and is rich in fiber, vitamins A and C. The way to make it is fried chicken which has been spiced with garlic, ginger and vegetable oil. We recommend using healthy oils like vegetable oil. Then roll the chicken with lettuce leaves filled with basil leaves and bok choy. Don’t forget the sauce made from chili, garlic, lime and fish sauce.
One more Heart healthy dinner ideas that are healthy for the heart, the basic ingredients are chicken meat. The following is how to make it:
– Chicken breast fillet
– 3 tsp of olive oil
– 1 teaspoon of dried rosemary which has been destroyed
– 1/2 tsp dried thyme
– 1/2 teaspoon pepper
– 2 cans of dried artichoke hearts
– 1 chopped onion
– 1/2 cup white wine
– 2 cloves of garlic
– grated parmesan cheese
– 1 lemon cut into 8 parts
– 2 scallions
How to make:
- Preheat the oven to 375 degrees. Place the chicken in a pan that has been smeared with oil. Then in a small bowl, mix rosemary, thyme, pepper. Brush on chicken.
- Then in a large bowl, mix artichokes, onions, wine, garlic, remaining oil and spice mixture. Pour in chicken and sprinkle cheese and lemon slices.
- Bake for 20-25 minutes. Sprinkle the chives on top.
Those are some guidelines and recipes for foods that are considered as Heart Healthy Dinners which is good for your hearth health.