BOSTON A crucial message of Healthy Eating for a Healthy Heart, a newly revised report from Harvard Health Publications, is to consider the types of foods that you eat and your overall dietary pattern, rather than focusing on individual nutrients such as fat, dietary cholesterol or specific vitamins.
“There are no single nutrients or vitamins that can make you healthy. Rather, there is a short list of key foods that together can dramatically reduce your risk for heart disease,” says Dr. Dariush Mozaffarian, the editor of the report and an associate professor of medicine and epidemiology at Brigham and Women’s Hospital and Harvard Medical School. Which foods help your heart, and which hurt it? Here’s just a taste of some of the foods discussed in detail in the report.
Foods to eat in abundance (partial list):
Fruits and vegetables
Whole grains (such as whole-wheat bread)
Fish and seafood
Vegetable oils
Foods to avoid:
Processed meats
Highly refined and processed grains and sugars, such as white bread and sugary baked goods
Sugary drinks, such as soda
Below is a recipe for black bean chili created just for Healthy Eating for a Healthy Heart by Ellen di Bonaventura, a clinical dietitian at Massachusetts General Hospital. This black bean chili might make a nice, hearty meal now that temperatures are getting cooler:
Makes 6 servings
6 cups canned black beans (see Note)
2 garlic cloves
1 tablespoon olive oil
4 tablespoons chili powder
16 ounces canned whole plum tomatoes, no added salt
2 tablespoons white vinegar
Pour the beans into a colander. Rinse under cold water for 5 minutes.
Dice the garlic cloves. In a 4-quart pot, brown the garlic in the olive oil on low heat. Add the chili powder, beans, tomatoes, and vinegar. Cook on high heat for 15 minutes, stirring frequently. Lower to simmer and cook for another 30 minutes.
Optional: Add fresh cilantro, hot pepper sauce, reduced-fat sour cream, or reduced-fat Cheddar cheese as desired and if your diet allows. (These additions are not included in the nutritional data below.)
Note: You can use dried beans that have been soaked overnight and cooked. Follow the package instructions for soaking and cooking.
From Healthy Eating for a Healthy Heart from Harvard Health Publications, the publishing division of Harvard Medical School
BOSTON A crucial message of Healthy Eating for a Healthy Heart, a newly revised report from Harvard Health Publications, is to consider the types of foods that you eat and
your overall dietary pattern, rather than focusing on individual nutrients such as fat, dietary cholesterol or specific vitamins.
“There are no single nutrients or vitamins that can make you healthy. Rather, there is a short list of key foods that together can dramatically reduce your risk for heart disease,” says Dr. Dariush Mozaffarian, the editor of the report and an associate professor of medicine and epidemiology at Brigham and Women’s Hospital and Harvard Medical School. Which foods help your heart, and which hurt it? Here’s just a taste of some of the foods discussed in detail in the report.
Foods to eat in abundance (partial list):
Foods to avoid:
Below is a recipe for black bean chili created just for Healthy Eating for a Healthy Heart by Ellen di Bonaventura, a clinical dietitian at Massachusetts General Hospital. This black bean chili might make a nice, hearty meal now that temperatures are getting cooler:
Makes 6 servings
6 cups canned black beans (see Note)
2 garlic cloves
1 tablespoon olive oil
4 tablespoons chili powder
16 ounces canned whole plum tomatoes, no added salt
2 tablespoons white vinegar
Pour the beans into a colander. Rinse under cold water for 5 minutes.
Dice the garlic cloves. In a 4-quart pot, brown the garlic in the olive oil on low heat. Add the chili powder, beans, tomatoes, and vinegar. Cook on high heat for 15 minutes, stirring frequently. Lower to simmer and cook for another 30 minutes.
Optional: Add fresh cilantro, hot pepper sauce, reduced-fat sour cream, or reduced-fat Cheddar cheese as desired and if your diet allows. (These additions are not included in the nutritional data below.)
Note: You can use dried beans that have been soaked overnight and cooked. Follow the package instructions for soaking and cooking.