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7
A trio of heart-
smart foods
Spinach.
Slip some into
your next sandwich or
omelet, or enjoy it solo
as a salad. However you
use it, Popeye was right:
This bright green veggie is
good for you—especially your
heart. Like other produce, it
lowers cholesterol. “Plus, it has
the extra advantage of being
a super source of potassium, which helps bring
down blood pressure,” says Joel Wolkowicz, MD,
board-certified cardiologist and internal medicine
physician.
Walnuts.
Some fats are good for your heart.
And walnuts are rich in polyunsaturated fat,
a beneficial kind that lowers cholesterol
levels. They also contain omega-3 fatty
acids, which reduce heart attack risk. Go
a little easy, though—walnuts are high in
calories. Fourteen walnut halves make up a single
serving.
Salmon.
“Fatty fish like salmon are especially
high in omega-3 fatty acids, which appear to
lower your risk of dying from heart disease,”
Dr. Wolkowicz says. Along with reducing
heart attack risk, they protect against blood
clots and high blood pressure and they lower
triglyceride levels. So why not treat yourself to
salmon—or another fatty fish, such as tuna or
mackerel—tonight?
Source: Academy of Nutrition and Dietetics
TO YOUR HEALTH is published as a community service for the
friends and patrons of ALICE HYDE MEDICAL CENTER, 133 Park
St., Malone, NY 12953, telephone 518-483-3000, alicehyde.com.
Douglas F. DiVello, MPH, FACHE, President and CEO
Information in TO YOUR HEALTH comes from a wide range of
medical experts. If you have any concerns or questions about
specific content that may affect your health, please contact your
health care provider.
Models may be used in photos and illustrations.
Copyright © 2014 Coffey Communications LHN30692
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Ingredients
½ cup chopped onion
1 teaspoon olive oil
½ cup thinly sliced
celery
½ cup thinly sliced
carrot
1 teaspoon finely
chopped garlic
1 can (28 ounces) diced
tomatoes in juice
2½ cups water
1 teaspoon dried
oregano
1 teaspoon dried basil
½ teaspoon dried cumin
Salt and freshly ground
black pepper, to taste
1 can (15 ounces)
cannellini or Great
Northern beans,
rinsed and drained
1 jarred roasted red bell
pepper, rinsed, patted
dry, coarsely chopped
(about ½ cup)
½ cup cut green beans
(optional)
Tomato and
white bean soup
Directions
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In large saucepan, cook onion and olive oil over low
heat until onion begins to color, about 5 minutes.
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Add celery, carrot and garlic; cook, stirring,
2 minutes.
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Add tomatoes, water, oregano, basil and cumin. Cover
and cook over medium heat until vegetables are tender,
5 to 10 minutes.
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Season to taste with salt and pepper. Add cannellini
beans, red bell pepper and green beans, if using. Cover
and cook 10 minutes or until green beans are tender and
flavors are blended. Ladle into bowls and serve.
If you want a thicker soup, puree the beans and stir
them in.
Nutrition information.
Makes 8 servings. Amount
per serving: 74 calories, <1g total fat, 0g saturated fat,
14g carbohydrates, 3g protein, 3g dietary fiber, 423mg
sodium
Source: American Institute for Cancer Research
Joel
Wolkowicz,
MD
HEALTHY EATING
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