Heart Month – Berries

Heart Health for Women

Heart disease does not discriminate between men or women. Women as well as men can reduce heart attacks by adopting healthy habits. Changing five main lifestyle factors may lower heart disease risks as much as 83%. An article in the journal Circulation even found a specific flavonoid, anthocyanins which make food red or blue found in strawberries and blueberries may lower the risk of a heart attack in younger women. Fruits and vegetables contain flavonoids that are natural compounds that reduce blood pressure, discourage blood from clotting and improve blood flow. Three servings a week of blueberries or strawberries is associated with a reduced risk of heart attack. So, it is a great idea to add delicious strawberries and blueberries to meals and snacks during American Heart Month and throughout the year to protect your and your loved ones hearts! (Source: http://circ.ahajournals.org)

 Consult your doctor before making changes in your diet. If you have a medical condition certain items may need to be reduced or eliminated. Seek the advice of your physician and Registered Dietitian before making any changes in your diet or lifestyle. Email questions to gibson@echd.org.

Nutrition Tip: Frozen berries without added sugar are great for breakfast smoothies.

Superfoods Salad

Spinach, strawberries, blueberries, and walnuts sometimes are called superfoods because they are loaded with antioxidants, thought to contribute to good health.

MAKES: 4 servings

SERVING SIZE: 2 cups

 

  • 1/3 cup raspberry vinegar
  • 2 tablespoons snipped fresh mint
  • 2 tablespoons honey
  • 1 tablespoon canola oil
  • ¼ teaspoon salt
  • 4 cups packaged fresh baby spinach leaves
  • 2 cups chopped, cooked chicken breast
  • 2 cups fresh strawberries, hulled and sliced
  • ½ cup fresh blueberries
  • ¼ cup walnuts, toasted and coarsely chopped
  • 1 ounce semisoft goat cheese, crumbled
  • ½ teaspoon freshly ground black pepper

 

For vinaigrette:

  1. In a screw-top jar, combine vinegar, mint, honey, oil, and salt. Cover and shake well.
  2. In a large bowl, toss together spinach, chicken, strawberries, blueberries, walnuts, and goat cheese. Transfer to salad plates. Drizzle with vinaigrette and sprinkle with pepper

 

Nutrition Facts Per Serving:

Servings Per Recipe: 4

cal.(kcal): 303

Fat, total(g): 13

chol.(mg): 63

sat. fat(g): 2

Monosaturated fat(g): 4

carb.(g): 22

Polyunsaturated fat(g): 5

fiber(g): 3

 

Mia Gibson RD, LD, CDE

Dietitian at Cardiac and Pulmonary Rehab

Center for Health and Wellness

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