Altru Health System

Antioxidants: Your Heart's Favorite Foods In America, it seems the food industry tries to get us to eat in a way our heart doesn't like. But there are plenty of people (myself included) who find a heart-healthy diet delicious and satisfying! BY JOHN CRIST, REGISTERED DIETITIAN SWITCHING OUT SATURATED and trans fats, salty snacks, and refined carbohydrates for antioxidant-rich foods takes patience. Given time, your tastes will adjust so that you can enjoy a diet that's more in sync with what your body truly wants. Take a look at your food choices this month. Then take these suggestions to up your antioxidants and nourish your heart and cardiovascular system. BRANCH OUT WITH YOUR PROTEIN SOURCES Here's an excerpt from one of my favorite spokespeople for good nutrition, Michael Pollan: "The idea that a healthy plate of food will feature several different colors is a good example of an old wives' tale about food that turns out to be good science, too. The colors of many vegetables reflect the different antioxidant phytochemicals they contain— anthocyanins, polyphenols, flavonoids, carotenoids. Many of these chemicals help protect against chronic diseases, but each in a slightly different way, so the best protection comes from a diet containing as many different phytochemicals as possible." » Challenge: For three days straight, eat one fruit or vegetable from each color group: dark green/orange, purple/blue, red, yellow and white/brown. Chop up some veggies and enjoy with homemade hummus or tzatziki dip. FLIP YOUR FATS Besides fish, heart-healthy fats come primarily from plant sources like nuts, seeds, oils and avocado. Not only will these sources provide unsaturated fat to help you lower your cholesterol, they also come with a strong dose of vitamin E, another antioxidant to add to your growing collection. » Challenge: For one week, switch from cream-based to oil-based salad dressing, cheese to nuts as a snack, butter to oil when cooking and bacon/ sausage to natural peanut butter for your morning protein. Try this recipe for a blueberry soy milk smoothie for breakfast. FILL UP ON BEANS AND OATS Although beans and oats have antioxidants too, the highlight of this section is their soluble fiber. This specific type of fiber grabs cholesterol in your digestive tract and removes it from your system, lowering your cholesterol in the process. An added benefit of these high- fiber foods is that they are more filling than refined carbohydrates, making it easier to tell when you've had enough. » Challenge: For one week, switch from white bread or refined cereals to oatmeal for your morning carbs. Three times this month, eat a bean- based meal like hummus with veggies, a green salad with black beans or meatless chili. Let your slow cooker do the work and wake up to these apple cinnamon oats. When you're meal planning this month, think about not only what your stomach wants, but what your heart needs. for a blueberry soy milk smoothie SLOW-COOKED APPLE CINNAMON OATS This hot and easy breakfast will keep you full all morning long. Plus, what's better than waking up to the aroma of warming spices? Ingredients 4 cups skim milk 1 cup steel cut oats 1/2 tsp. sea salt 1/2 cup slivered almonds 2 medium apples, cored and sliced 1 tsp. cinnamon Optional: 1/2 tsp. ginger, allspice, cloves and/or nutmeg Directions Combine all ingredients in a 4–6 quart slow cooker. Cover with lid and cook on low for 7–8 hours overnight. Servings: 4 Nutritional information per serving: Calories: 378 Total fat: 10g Saturated fat: 1g Sodium: 423mg Carbohydrates: 57g Fiber: 9g Protein: 18g Find more Altru dietitian-approved recipes at altru.org/enrich. BLUEBERRY SOY MILK SMOOTHIE Looking for an on-the-go breakfast you can whip up in minutes? Rich in antioxidants and healthy fats, this lightly sweet smoothie has the potential to kick- start your engine and tune up your ticker. Ingredients 1 cup unsweetened soy milk 1 cup frozen blueberries 1 Tbsp. peanut butter with no added oil* 1 tsp. honey Directions Combine all ingredients in a blender and blend until smooth. Servings: 1 Nutritional information per serving: Calories: 285 Total fat: 13g Saturated fat: 2g Sodium: 132mg Carbohydrates: 31.5g Fiber: 6g Protein: 11g *Check the ingredient label: It should contain only peanuts and salt, or even just peanuts. Find more Altru dietitian-approved recipes at altru.org/enrich. 3 V2N1 | Tips + Insight from your local experts at Altru Health System

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