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Heart-Healthy Recipes

February 13, 2009 12:53:35 PM PST
February is American Heart Month. A healthy diet and lifestyle are the best weapons you have to fight heart disease. Registered dietitian Kim Kramer from Ingalls Memorial Hospital in Harvey shares two recipes for heart-healthy entrees.Rosemary Garlic Chicken

2 Tbs. stone-ground mustard
¼ cup coarsely chopped fresh rosemary
4 cloves fresh garlic, finely chopped
¼ cup fresh squeezed lemon juice
1 Tbsp. brown sugar
3 Tbsp. extra virgin olive oil
½ tsp. salt
½ tsp freshly ground pepper
8 pieces of skinless chicken (can be any pieces with bone or boneless chicken breasts for an entrée, or strips of boneless chicken breast, which can work well in salad or as an appetizer.)

In a large bowl combine: mustard, rosemary, garlic, lemon juice, brown sugar, olive oil, salt and pepper. Toss the chicken into the marinade until coated. Refrigerate covered for 1 to 2 hours for flavors to blend and permeate the chicken. Grill the chicken over a medium-hot fire in a charcoal grill or medium on a gas grill. Cook chicken until the pieces are firm to the touch and when no pink is visible when you cut into the thickest part of the largest chicken piece. The chicken can be oven broiled if no grill available, and a George-Foreman grill works well, also. CCP- chicken cooked until 165 degress Fahrenheit.

Baked Salmon with Spinach and Crab Topping

2 six-ounce salmon fillets
½ package of frozen spinach (5 ounces) cooked and drained
¼ cup Italian style bread crumbs
¼ cup light Cheese Whiz
½ can of crabmeat drained (3 ounces)

Preheat oven to 350 degrees. Mix spinach, bread crumbs, crabmeat, and cheese whiz together. Spray bottom of lipped baking sheet with cooking spray and bake salmon for 10 minutes. Take salmon out of oven and spread spinach topping over each piece of salmon. Bake for an additional 6-8 minutes.

For More Information

Ingalls Health System is promoting HeartAware, a free, easy way to find out if you're at risk for heart disease, and it can be done right in the comfort of your own home on your computer. Ingalls is participating in the nationwide HeartAware program to reduce the deadly and debilitating effects of cardiovascular disease.

"Even with a healthy diet and exercise, many people are at risk of heart disease due to factors like family history, gender and race," explains Barb Ferrari, R.N., Heart Health Coordinator at the Ingalls Wellness Center. "That's why Ingalls is offering a free online heart risk assessment that will help individuals understand potential cardiac problems and provide a personalized plan for staying healthy. It's simple, fast and saves lives."

It starts by logging onto Ingalls.org/HeartAware and answering the questions on the survey. At the end of the survey, participants receive a complete evaluation of their results, and it only takes seven minutes ? about as much time as it takes to buy a new pair of shoes online. "The assessment is a simple tool which effectively evaluates a person's risk of developing heart disease, and more importantly, it offers numerous ways to reduce or control these risk factors," explains P. Sandy Sundram, M.D., board-certified cardiologist and medical director of cardiac services at Ingalls.

Cardiovascular disease is the single largest cause of death in the United States, affecting nearly one million Americans. Heart attack or sudden death is the first symptom of heart disease for 62 percent of men and 46 percent of women. If the assessment shows that an individual has three or more risk factors for heart disease, he or she is eligible to receive a FREE health screening that includes a full lipid profile, blood glucose level and measurements of blood pressure, body mass index (BMI) and waist circumference compliments of Ingalls. Afterward, follow up will be provided by an Ingalls nurse navigator to discuss results and make a plan to minimize the future risk for heart disease. "Don't let your first symptom be your last," Ferrari added. "Half who die of heart attacks won't know they were at risk and have no previous symptoms."

"Unlike many medical conditions, heart disease can largely be predicted and prevented, but you have to take action," Dr. Sundram added. "Don't smoke, get regular exercise and eat healthy foods. And to measure your overall heart disease risk, take the seven-minute online HeartAware risk assessment."


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