February is American Heart Month, and it’s a good time for everyone in the family to show their hearts some love!  Whether your health goals are to manage high blood pressure or high cholesterol or to form lifelong healthy habits, there are plenty of foods that the whole family can enjoy to help meet these goals.

Foods that show the biggest benefits for our hearts include choices with fiber and unsaturated fats like omega-3 fatty acids, and low in saturated and trans fats, sodium and added sugars.  These would include most vegetables and fruits, beans, nuts and seeds, whole grains, fatty fish, like salmon, tuna, trout or sardines and plant based oils like olive oil.  Minimize those foods high in added sodium or sugars, and high fat dairy products.  Making exercise a part of your daily routine is also important for heart health – make time to take some family walks, or visit one of the beautiful parks around the Richmond area!  

Here are some delicious ways to show your heart some love this month:

• Avocado is a yummy source of unsaturated fat and fiber! Spread on sandwiches instead of mayonnaise, add to salads or mix into fresh salsa.  
• Beans are an excellent source of fiber! Here’s a quick afterschool snack that your kids will love and can make themselves! Using a corn tortilla, sprinkle low-fat cheddar cheese and place your favorite beans – black beans, soy beans, or kidney beans – on top.  Microwave on half power for 30 seconds, or until cheese melts.  Finish with some salsa and avocado for a heart smart snack.
• Raw, unsalted or lightly salted nuts are a great snack and easy to keep with you during the day.  If nut allergies are a concern, try dry roasted or frozen and shelled soybeans! These choices contain unsaturated fats and fiber.
• Fresh veggies make a great snack! If you or your little ones crave that “something extra” try making a Ranch flavored dip with 6 oz fat free, plain Greek yogurt and 1-2 tbsp powdered Ranch mix.  Nut butters, low-fat cottage cheese, hummus or guacamole also make great dips!
• If your children think there is something “fishy” about fish, try making salmon cakes in fun shapes, or tuna or cod fish sticks coated with some whole wheat bread crumbs or crushed Shredded wheat.  Serving these new foods with an old favorite, like homemade sweet potato fries may help your kids to try something new!
• Replace snacks like potato chips or crackers with baked kale or Swiss chard.  Baking these nutrient rich veggies is easy and fun for the whole family! Wash and dry the leaves very well, then have kids help you tear them in small pieces.  Lightly coat with olive oil and your favorite spices, like garlic, pepper or cumin and bake in the oven at 275͒ and turning halfway, for 15-20 minutes, or until crispy.
• Give PB& J a new twist! Replace the jelly with your kids’ favorite fresh fruit, like bananas, strawberries or apple slices.  Using a whole wheat wrap works just as well, and is still a source of whole grains.
• There’s still room for dessert in a diet that supports heart health! Try replacing eggs with ground flaxseed, or oil with applesauce or a mashed up banana in baked goods.   What about a dessert pizza? Bake a whole wheat pizza crust, spread with Greek yogurt or Neufchatel cheese and top with your favorite fruits. You can finish with a slight drizzle of honey if your kids crave something sweeter!

If you have “picky eaters”, try introducing one new food at a time, with foods that your child is familiar with. Picking out foods for the menu and preparing them can also help to familiarize kids with these new options, so make sure to involve the whole family in mealtime.

For more healthy tips, visit MARTIN’S website or call to schedule a consultation with Caroline, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

Check out these other great healthy eating tips from MARTIN’S

MARTIN’S is a sponsor of Richmondmom.com

High blood cholesterol can signal a higher risk of heart attack and stroke. To have your cholesterol checked, your health care provider will obtain a blood sample. A “lipoprotein profile” is a test run on your blood sample that gives information about your total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides.

LDL cholesterol stands for low-density lipoprotein and is often referred to as “bad” cholesterol because it is the main carrier of harmful cholesterol in your blood. The higher one’s level of LDL cholesterol, the higher risk one has of heart disease and stroke.

HDL cholesterol stands for high-density lipoprotein and is often referred to as “good” cholesterol. Higher levels of HDL cholesterol seem to lower one’s risk of heart attack and stroke. Some recommendations to help raise one’s HDL cholesterol are to quit smoking, lose excess weight and become more active.

Triglycerides are the most common type of fat in your body. They come from food and are produced by your body; they serve as a major energy source. Many people who have heart disease or diabetes have high fasting triglyceride levels.

Blood pressure is recorded as a ratio of two numbers. Systolic is the name for the top number and it measures the pressure in the arteries when the heart beats. Diastolic is the name for the bottom number and it measures the pressure in the arteries between heartbeats. Managing your blood pressure can result in a lower risk of heart attack and blood vessel diseases, stroke and kidney disease.

For more information about other numbers to track for heart health as well as tips for living a heart-healthy lifestyle, visit the Web site of the American Heart Association.

Virginia Women’s Center is an advertiser on Richmondmom.com

Dream Dinners make it easy to serve Mediterranean Salmon at home any time.

Talk about a dream dinner!

I’m not typically a fan of preparing a bunch of meals ahead of time and freezing them for later in the week or month. But I may just be changing my mind now.

I was recently introduced to Dream Dinners by a friend who had tried them for herself and she couldn’t stop raving about how much she loved the concept and the food they offer. She said it’s like having someone make all of the decisions about what to cook and then shopping for all of the ingredients — ensuring they are fresh, wholesome and delicious. And best of all, she has homemade, hot dinners on the table at a moment’s notice.

As a busy wife, mother, grandmother, writer and volunteer, that sounded appealing. So, I just had to know more. Apparently, Dream Dinners offers a monthly menu that includes over 14 different recipes each month, along with additional pre-assembled dinners, sides, breads and desserts ready for purchase in the store.  With such a broad variety of options, it’s easy to choose everyone’s favorite for at least one meal each week. And Dream Dinners provides everything needed to assemble home-cooked dinners including easy-to-follow instructions – and including fresh, pre-cut ingredients that makes it easy to put it all together.

As if that information alone wasn’t enough, I had to check them out for myself.

Well, needless to say — Dream Dinners has created an opportunity for busy women all over Richmond to serve hot, delicious meals every night of the week without spending time in the kitchen every night. They’ve made it possible for busy women to serve hot, healthy meals every night without fuss or worry.

Mediterranean salmon, chicken peanut stir-fry and other delectable heart-healthy options are on the February menu. What better way to celebrate February as Heart Health Month than to try Dream Dinners!

The only thing you have to lose is the anxiety over “What’s for dinner” — and you’ll gain a healthier menu and rave reviews from your family. What a deal for busy Richmond moms and grandmoms.

Visit the Dream Dinner website for more information and click on the Dream Dinners page at Woodlake Commons for their Richmond area location.

February 26, 2011
10am – 3pm
Greater Richmond Convention Center

For more information email.

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