Publix GreenWise Market Magazine - Winter 2010
12 ways to love your heart
 We’ve rounded up a dozen of the best moves you can make to show your heart you care. These strategies are frequently touted as the foundation of good health, but new research points even more clearly to their benefits for the heart. Do yours some good by incorporating many of these suggestions into your daily routine.
1. Find a Sole-Mate
The American Heart Association (AHA) calls them “sole-mates”—people who share a commitment to improved health through walking. Kathaleen Bryant simply calls them friends and coworkers. And since teaming up with them, she’s found she’s much less likely to skip her daily walk because they’re counting on her to be there.
Bryant, 59, a human resources specialist for the city of Charleston, South Carolina, has been struggling with high blood pressure for six years. Three years ago she started trying to walk regularly for her health. But she found it challenging. “Sometimes it’s too hot, sometimes it’s too cold, and after work I just don’t have time,” she says.
Then last year, Bryant found the cure for her excuse-itis: She started to walk with friends. Now every workday at lunch, she gets together with colleagues for a 30-minute walk. “We’ve made it a routine,” she says. “It’s a commitment, and I just make the time. When it’s hot, I wear a hat; when it’s cold, I put on more clothes.”
According to Johnny Lee, M.D., a New York City cardiologist and AHA spokesperson, research has shown that “76 percent of adults are more likely to walk if someone else is counting on them.”
Walking briskly for just 30 minutes a day can help improve blood pressure, blood fat and blood sugar levels, as well as reduce the risk of developing heart disease. You can walk outdoors or indoors on a treadmill, every day or alternating days with other physical activities. ”The most important thing is to get out there and do it!” says Lee. The key is consistency.
That’s where having friends to keep you on track comes in handy. It has certainly paid off for Bryant, who also takes blood pressure medicine and watches what she eats. In just one year of walking with friends, she says, “I have seen my blood pressure drop at least 20 to 25 points”—and she has lost 12 pounds to boot. Plus, she’s enjoying an unexpected dividend: “I sleep better now. I get in bed and fall asleep right away. It’s a great feeling.”
The Start! program (mystartonline.org), an initiative launched by the American Heart Association, offers helpful tools, including a log and a personalized walking plan. But perhaps the most valuable tool in the program is a connection with other walkers. After filling out your profile on the website, you can join an active online community and maybe even find someone local to walk with.
2. Lift Your Mood
Numerous studies show that Saint-John’s-wort—a plant with yellow flowers that’s sold as a supplement—is effective for treating mild to moderate depression. That’s a potential boon for people with existing heart disease because researchers have found they’re at particular risk for depression. Left untreated, depression can slow recovery from a heart attack and may even increase the risk for having another one.
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A recent analysis looked at 29 studies of depression and Saint-John’s-wort (Cochrane Database of Systematic Reviews, April 2009). For mild to moderate depression, the analysis found the supplement to be as effective as standard antidepressants with fewer side effects. Saint-John’s-wort can interfere with heart medications, including warfarin and some statins, as well as certain antidepressants. To be on the safe side, talk with your doctor before starting the supplement.
3. Fish Around Fatty fish is high in omega-3 fatty acids, which is why the American Heart Association (AHA) recommends eating fish at least twice a week. “Omega-3s have been shown to decrease blood clotting, triglycerides and inflammation and reduce the risk of sudden death from a heart attack,” says Katherine Tallmadge, R.D., a Washington, D.C.-based dietitian.
The AHA also advises eating plant foods rich in alpha-linolenic acid (ALA)—foods such as tofu and other soybean products, walnuts, flaxseed and canola oil—since the body can convert ALA into omega-3 fatty acid. Some food products are even fortified with omega-3s, such as certain breads, juices and yogurts.
To boost your omega-3 intake, you might also consider an omega-3 supplement, such as fish oil capsules. Don’t take more than 3 grams of omega-3s daily except under a doctor’s care, though, since high intakes could cause excessive bleeding in some people.
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Nutty Salmon
PREP: 30 MINUTES COOK: 10 MINUTES
4 4-ounce fresh or frozen skinless salmon fillets
¾ to 1 teaspoon ground cumin*
½ teaspoon salt
¼ teaspoon ground black
pepper, divided
1 tablespoon olive oil*
1 bunch green onions,* thinly bias-sliced (¾ cup)
¼ cup almonds or hazelnuts, coarsely chopped
2 tablespoons lemon juice
2 tablespoons Publix GreenWise Market Organic Balsamic Vinegar*
ONE Thaw fish, if frozen. Measure thickness of fish. Season both sides of fish fillets with cumin, salt and 1⁄8 teaspoon of the pepper. Heat oil in a very large nonstick skillet over medium-high heat. Add salmon fillets; cook for 4 to 6 minutes per ½-inch thickness of fish or until fish flakes easily when tested with a fork, turning once. Line 4 plates with green onions. Transfer fish to plates. Cover; keep warm.
TWO Reduce heat to medium. Add almonds or hazelnuts to skillet; cook, stirring often, 1½ to 2 minutes, until nuts begin to brown. Slowly stir in lemon juice and vinegar; cook for 30 seconds until slightly thickened (aroma will be strong). Add remaining pepper. Pour nut mixture over salmon; serve immediately. Makes 4 servings.
Nutrition Facts per serving: 317 cal., 21 g total fat (4 g sat. fat), 61 mg chol., 363 mg sodium, 5 g carb., 1 g dietary fiber, 25 g protein. Exchanges: 3.5 lean meat, 3.5 fat. Carb choices: 0.
*Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*).
4. Take Time to Tame Stress
With a new baby, a busy career as a school behavioral specialist and a hubby who works long hours, Lauren Spinnler, 35, has many demands on her time. But the Cape Coral, Florida, resident still manages to make her family’s health one of her top priorities.
“You hear a lot about heart disease, and preventing it is definitely something I think about,” she says. “Now that I have a child, I’m especially concerned about staying healthy for his sake.” One way Spinnler protects her heart is by keeping stress in check. Her secret weapons: smart time management and a realistic attitude.
“I make lists all the time,” says Spinnler about her number one sanity-saver. “I prioritize my to-dos and carry over anything that doesn’t get done to the next day. I’ve learned that nothing is so critical that it can’t wait another day.”
Spinnler is on the right track. When time pressure becomes unrelenting over a prolonged period, it can affect not only your immediate feelings but also your long-term physical and mental health.
“If you manage your time effectively, you can choose how you spend it,” says Georgia-based wellness expert Eric Plasker, author of The 100 Year Lifestyle Workout (Globe Pequot, 2009). “But if time is running you, you feel out of control, which can lead to anxiety and chronic stress, which is bad for your heart.”
Research bears out the benefits of having time on your side. In one study (Journal of the American Medical Association, April 2005), stress management training that included time management techniques reduced emotional stress and improved markers of cardiovascular health in patients with heart disease. |
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5. Boost Your Fiber
When you hear the word fiber, you probably think of insoluble fiber—the type found in bran cereal and many veggies. It helps keep your digestive system healthy. But a second type, called soluble fiber, is important for your heart health.
“The soluble fiber found in beans and three types of grains—barley, oats and rye—has been shown to lower LDL cholesterol,” says Katherine Tallmadge, R.D., a spokesperson for the American Dietetic Association. Research is finding that soluble fiber gives a double dose of wholesomeness to your heart, targeting LDL (bad) cholesterol while leaving HDL (good) cholesterol alone.
Barley Waldorf Salad
PREP: 20 MINUTES COOK: 45 MINUTES
COOL: 30 MINUTES
¾ cup regular barley
3¾ cups water
¾ teaspoon salt, divided
¼ cup plain low-fat yogurt*
3 tablespoons light mayonnaise or salad dressing
¼ teaspoon finely shredded lemon peel
1 tablespoon lemon juice
¼ teaspoon sugar
1½ cups seedless green* and/or red grapes,* halved
1 medium apple,* cored and chopped
½ cup chopped celery*
¼ cup coarsely chopped walnuts, toasted Boston bibb lettuce leaves Lemon wedges (optional)
ONE In a large saucepan, toast barley over medium-low heat for 4 to 5 minutes or until barley is golden, stirring occasionally. Add water and ¼ teaspoon of the salt. Bring to a boil; reduce heat to medium-low. Cover and simmer about 45 minutes until tender. Drain. Let stand for 30 minutes to cool. TWO In a large bowl, whisk together yogurt, mayonnaise, shredded lemon peel, lemon juice, sugar and the remaining ½ teaspoon salt. Stir in cooked barley, 1½ cups grapes, the apple, celery and walnuts.
THREE To serve, spoon barley mixture onto lettuce leaves. If desired, garnish with lemon wedges. Makes 8 (¾-cup) servings.
Nutrition Facts per serving: 143 cal., 5 g total fat (1 g sat. fat), 2 mg chol., 281 mg sodium, 23 g carb., 5 g dietary fiber, 4 g protein. Exchanges: 1 starch, .5 fruit, 1 fat. Carb choices: 1.5.
MAKE-AHEAD DIRECTIONS Prepare as directed through Step 2. Cover and refrigerate for up to 24 hours. If necessary, stir milk into salad to moisten. Serve as directed in Step 3.
*Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes. |
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6. Go a Little Nutty
Almonds are so delicious that they must be bad for you, right? This is one of those times when it’s great to be proved wrong. In fact, almonds—and most other nuts—seem to be particularly beneficial for your heart. “Nut eaters around the world have lower rates of heart disease,” says Katherine Tallmadge, R.D., a dietitian in Washington, D.C. A recent review of four major studies found that for every serving of nuts eaten weekly, there was a corresponding 8.3 percent reduction in deaths from cardiovascular disease (The American Journal of Clinical Nutrition, May 2009). Scientists believe that at least some of nuts’ health benefits come from their heart-healthy unsaturated fats. Nuts also contain vitamin E, an antioxidant that may help stop the buildup of fatty deposits inside arteries, and l-arginine, a substance that may help keep artery walls flexible and less prone to clots.
The research on nuts has been so positive that the government approved a health claim stating that “1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Baltimore-based dietitian Angela Ginn-Meadow, R.D., tells her clients to eat about a quarter-cup of nuts daily. Just keep in mind that they are high in calories, she says, so to avoid weight gain you may need to make adjustments elsewhere in your diet.
Raspberry-Almond Sherbet
PREP: 15 MINUTES COOK: 3 MINUTES
FREEZE: 2½ HOURS
½ cup slivered almonds
1 12-ounce package frozen raspberries (unsweetened)
1 cup Publix GreenWise Market Organic Low-Fat (1%) Milk*
¼ cup granulated sugar
1 tablespoon fresh lime juice
1 teaspoon almond extract
Fresh mint leaves (optional)
ONE Place almonds in a medium skillet and set pan over medium heat. Cook for 3 minutes, until almonds are golden brown, shaking the pan frequently to prevent burning. Set aside.
TWO In a food processor, combine raspberries (with any liquid from package), milk, sugar, lime juice and almond extract. Puree until smooth and blended. Transfer mixture to a metal bowl; cover with foil and freeze until slightly firm but not frozen, about 30 minutes to 1 hour.
THREE Transfer mixture back to food processor or beat with an electric mixer until smooth. Fold in toasted almonds. Return mixture to freezer and freeze until firm, about 2 hours (for a lighter, airier sherbet, stir every ½ hour during second freezing).
FOUR Scoop sherbet into bowls and garnish with mint, if desired. Makes 4 servings.
Nutrition Facts per serving: 193 cal., 6 g total fat (1 g sat. fat), 3 mg chol., 27 mg sodium, 30 g carb., 5 g dietary fiber, 5 g protein. Exchanges: 2 fruit, 1 medium-fat meat. Carb choices: 2.
*Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes.
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 7. Giggle & Guffaw
Did you hear the one about the doctor who prescribed cartoons and comedies to patients to boost their heart health? Go ahead and laugh, but it’s no joke. It turns out the funny bone’s connected to the heart.
In a recent study (The American Physiological Society annual meeting, April 2009), when people with diabetes added a daily dose of laughter to their standard diabetes care, they lowered their stress hormone levels and inflammatory response and upped their HDL (good) cholesterol—all changes that could lower their risk of heart disease.
“Our findings uphold the old axiom that a merry heart does good like medicine,” says the study’s lead author, Lee S. Berk, Dr.P.H., of Loma Linda University in California.
Other research by Berk has shown that just 20 minutes of laughter can lower systolic blood pressure and total cholesterol. “We’re seeing similar physiological results from laughing as we see from exercise,” he says.
To lure more laughter into your life, take a daily humor break to catch up with a witty friend, hang out with kids or read the funnies, suggests Debbie Mandel, author of Addicted to Stress: A Woman’s 7-Step Program to Reclaim Joy and Spontaneity in Life (Jossey-Bass, 2008). Set your DVR for your favorite sitcoms or check out hulu.com for clips of comedy classics such as Seinfeld and current hits such as The Office.
Start a humor notebook to jot down funny things you see or hear throughout your day. “You’ll realize there are funny things all around you,” says Mandel. Create a humor board with quotes, silly pictures and cartoons. Or use an amusing photo (pet high jinks, anyone?) as a screensaver. Whatever your chuckle-inducer of choice, a laugh a day just might keep the doctor away.
8. Beat Back Blood Pressure
Many scientists think CoQ10 has superstar potential. The powerful antioxidant is made by the body and is also available in some foods and supplements. Although it is present in every human organ, the highest concentration is in the heart. Reduced levels are associated with high blood pressure and heart failure.
An analysis of 12 clinical trials concluded that CoQ10 has the potential to lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg (Journal of Human Hypertension, April 2007). Similarly, a review of the literature on CoQ10 and heart failure found that the supplement shows promise as an adjunct to standard medical care (Nutrition Reviews, June 2007).
As with any supplement, if you’re taking other medication or have a heart condition, it’s smart to talk to your doctor before starting CoQ10.
Look for Publix GreenWise Market CoQ10 supplements at your neighborhood Publix. |
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9. Log It!
When you’re starting a fitness program for heart health, it’s a good idea to keep an exercise log. For one thing, a log helps you track the duration, intensity and frequency of your workouts so you can be sure your heart is getting an adequate workout.
Scott Keppel, a trainer in Tempe, Arizona, says that a log helps his clients see the changes they’ve made and how far they’ve come. “They can go back and look at it and use that to motivate them to do the same or better.”
“People who keep an exercise log have greater adherence to a [fitness] program, says Harley Pasternak, coauthor of The 5-Factor Diet (Random House, 2009) and a personal trainer in Los Angeles. “You can see consistency or lack of consistency in your workouts.” Plus, it helps you notice patterns in your exercise habits.
10. Load Up on Antioxidants
“Fruits, vegetables and legumes such as beans, lentils and garbanzos are loaded with antioxidants,” says Ximena Jimenez, a registered dietitian in Miami. A prime example: oranges. They contain over 2,000 antioxidants, including vitamin C, which protects the skin and immune system and may play a role in helping prevent heart disease. The name “antioxidant” is just a fancy term for substances that search out cell-damaging chemicals called free radicals. Free radicals can damage cells in your body, which can lead to chronic illnesses, including heart disease.
Luckily, antioxidants are widely available in many foods, and that’s how experts advise getting them. With so many different components in even a single food, scientists are just beginning to learn which compounds do what and how they all work together.
“The synergy of all the compounds in the whole food creates an effect that’s more powerful than its parts,” says Katherine Tallmadge, a Washington, D.C.-based registered dietitian. That’s what makes food a smarter choice than supplements.
Citrus Salad START TO FINISH: 25 MINUTES
3 navel oranges
3 tablespoons extra-virgin olive oil*
½ teaspoon finely shredded lemon peel
3 tablespoons lemon juice
2 teaspoons Publix GreenWise Market Tangy Dijon Mustard
2 teaspoons sugar
¼ teaspoon ground black pepper
4 cups torn romaine lettuce*
1 head Belgian endive, separated into leaves
½ of a small jicama, peeled and cut into thin, bite-size strips (about 1 cup)
ONE Peel and section oranges over a bowl, reserving any juice for the dressing.
TWO For dressing, combine reserved juice from oranges, olive oil, lemon peel, lemon juice, mustard, sugar and black pepper in a screw-top jar. Cover and shake well.
THREE Place lettuce and endive on individual salad plates. Arrange orange sections and jicama on top. Drizzle dressing over salads. Serve immediately. Makes 4 servings.
Nutrition Facts per serving: 177 cal., 10 g total fat (2 g sat. fat), 0 mg chol., 65 mg sodium, 21 g carb., 3 g dietary fiber, 2 g protein. Exchanges: 1 fruit, 1 vegetable, 2 fat. Carb choices: 1.
*Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes. |
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10. Load Up on Antioxidants
"Fruits, vegetables and legumes such as beans, lentils and garbanzos are loaded with antioxidants," says Ximena Jimenez, a registered dietitian in Miami. A prime example: oranges. They contain over 2,000 antioxidants, including vitamin C, which protects the skin and immune system and may play a role in helping prevent heart disease.
The name "antioxidant" is just a fancy term for substances that search out cell-damaging chemicals called free radicals. Free radicals can damage cells in your body, which can lead to chronic illnesses, including heart disease.
Luckily, antioxidants are widely available in many foods, and that's how experts advise getting them. With so many different components in even a single food, scientists are just beginning to learn which compounds do what and how they all work together.
"The synergy of all the compounds in the whole food creates an effect that's more powerful than its parts," says Katherine Tallmadge, a Washington, D.C.-based registered dietitian. That's what makes food a smarter choice than supplements.
Citrus Salad START TO FINISH: 25 MINUTES
3 navel oranges
3 tablespoons extra-virgin olive oil*
½ teaspoon finely shredded lemon peel
3 tablespoons lemon juice
2 teaspoons Publix GreenWise Market Tangy Dijon Mustard
2 teaspoons sugar
¼ teaspoon ground black pepper
4 cups torn romaine lettuce*
1 head Belgian endive, separated into leaves
½ of a small jicama, peeled and cut into thin, bite-size strips (about 1 cup)
ONE Peel and section oranges over a bowl, reserving any juice for the dressing.
TWO For dressing, combine reserved juice from oranges, olive oil, lemon peel, lemon juice, mustard, sugar and black pepper in a screw-top jar. Cover and shake well.
THREE Place lettuce and endive on individual salad plates. Arrange orange
sections and jicama on top. Drizzle dressing over salads. Serve immediately. Makes
4 servings.
Nutrition Facts per serving: 177 cal., 10 g total fat (2 g sat. fat), 0 mg chol., 65 mg sodium, 21 g carb., 3 g dietary fiber, 2 g protein. Exchanges: 1 fruit, 1 vegetable, 2 fat. Carb choices: 1.
*Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes. |
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 11. Get Your Exergame On
If you’re still working out to VHS tapes led by aerobics instructors in leg warmers, it’s time to update your exercise routine by sampling some of the new high-tech ways to get fit.
Video games can be fun for all ages. “Exergaming is a type of virtual reality workout where you’re part of the game,” says Scott Keppel, a certified trainer in Tempe, Arizona. Your actions control the movements of what’s happening on-screen. Nintendo Wii Fit and Wii Active are popular examples.
Choose games based on your interests and fitness level. Golf, tennis and bowling are lower intensity, while running, hula hoop and step classes offer more of a cardio workout. Just how much of a workout you actually get is still up for debate, though, so Keppel suggests using the games as a supplement to regular cardio activities, such as walking, biking, lap swimming and tennis.
Another digital workout—Expresso Bikes—allows you to pedal a stationary bicycle and compete with others on-screen for speed and distance. The competition may push you to work harder. The bikes are expensive to buy, but you can find them at many gyms.
The Internet also provides lots of heart-pumping workouts you can download to your computer or MP3 player. Try searching for your favorite trainer (maybe the one from your old VHS tape). Or go to a fitness magazine’s website and search for videos. The downloads may cost money but are often cheaper than buying a DVD.
There’s nothing magical about a high-tech workout. The effort still comes down to low-tech sweat. But if electronic wizardry gets you motivated to move, that’s a special magic of its own.
Can We Talk?
During aerobic exercise you breathe hard, your heart beats faster and your body’s large muscles move for a sustained period. It’s the type of workout needed to improve heart and lung health. For healthy adults, the American Heart Association and the American College of Sports Medicine recommend the following guidelines:
- Duration: 30 minutes daily, done at once or broken into segments of 10 minutes or more.
- Frequency: At least five days a week—more if you can.
- Intensity: Moderate (you can talk but are too winded to sing). Examples: brisk walking, water aerobics. As an alternative, you can do 20 minutes of vigorous exercise three days a week (you’re unable to say more than a few words without pausing for breath). Examples: jogging, fast cycling, singles tennis.
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12. Opt for Whole Grains
Now that the pendulum has swung from high-carb diets to low-carb diets and settled in the middle, we know it’s the type of carbohydrate that really matters. Research shows that eating whole grains—like brown rice—instead of refined grains is better for your overall health and especially for your heart. In fact, a scientific review of several major studies found that just two-and-a-half servings a day of whole grains led to a 21 percent lower risk of heart disease (Nutrition, Metabolism, & Cardiovascular Diseases, May 2008).
“Whole grains can improve blood pressure, decrease cholesterol and decrease inflammation—all of which can reduce heart disease risk,” says Angela Ginn-Meadow, R.D., a spokesperson for the American Dietetic Association.
When a grain is processed, the outer layer is either stripped away (for refined grains) or left intact (for whole grains). In retaining that outer layer, whole grains are able to hold onto valuable nutrients, such as vitamin E, magnesium and fiber. These nutrients, in turn, may promote heart health in several ways.
When shopping for whole grain products, check the ingredient label and make sure “whole” is listed in front of the grain name. If a product just says “wheat” or “multigrain,” it could be made with refined grains.
Lentil-Rice Patties
PREP: 60 MINUTES COOK: 8 MINUTES PER BATCH OVEN: 300°F
1 14-ounce can vegetable broth
¾ cup water
½ cup chopped onion* (1 medium)
1⁄3 cup uncooked regular brown rice
½ teaspoon crushed red pepper
3 cloves garlic,* minced
¾ cup brown lentils, rinsed and drained
1 15-ounce can Publix GreenWise Market Organic Garbanzo Beans,* rinsed and drained
1 cup regular rolled oats
2 egg whites, lightly beaten
¼ cup snipped fresh basil or 2 teaspoons dried basil,* crushed
1 tablespoon Worcestershire sauce
¼ teaspoon salt
½ cup chopped walnuts or almonds, toasted
Nonstick cooking spray*
Toasted whole-grain bread, lettuce,* sliced tomatoes* and/or plain fat-free yogurt* (optional)
ONE In a medium saucepan combine broth, water, onion, brown rice, crushed red pepper and garlic. Bring to a boil; reduce heat. Simmer, covered, for 20 minutes. Stir in lentils. Simmer, covered 25 to 30 minutes more or until rice and lentils are tender. Remove from heat.
TWO Add garbanzo beans to the saucepan; mash the mixture, using a potato masher. Stir in oats. Let stand for 5 minutes.
THREE Meanwhile, combine the egg whites, basil, Worcestershire sauce and salt; add to mixture in saucepan, stirring to combine. Stir in nuts.
FOUR Lightly coat a 12-inch skillet with nonstick cooking spray. Heat skillet over medium heat. For each patty, place about ½ cup of the mixture into hot skillet; flatten to about ½-inch thickness. Cook one-third of the patties at a time over medium heat for 8 to 10 minutes or until light brown, turning once. Transfer cooked patties to a baking sheet. Keep warm in a 300°F oven.
FIVE If desired, serve patties open-face on toasted whole-grain bread with lettuce and topped with tomatoes and yogurt. Makes 12 patties (6 servings).
Nutrition Facts per serving: 342 cal., 9 g total fat (1 g sat. fat), 0 mg chol., 618 mg sodium, 52 g carb., 13 g dietary fiber, 15 g protein. Exchanges: 3.5 starch, 1.5 lean meat. Carb choices: 3.5.
Recipes Copyright Meredith Corporation 2009. All rights reserved. Recipes reprinted with permission. |
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