Heidi Diller, RD Jewel Osco Dietitian

February is not only a month to celebrate Valentine’s Day, but also a month to celebrate the health of your heart, the most important organ in your body. Love your heart by getting regular exercise, practicing stress reduction techniques, not smoking and following a heart healthy diet rich in fruits and vegetables, whole grains, fish, lean meats and low-fat dairy foods can help keep your heart in tip-top shape. Here’s a list of my top ten heart smart foods to add to your grocery cart today.

1. Salmon and Tuna 
   Salmon (including canned salmon and tuna) is rich in heart healthy omega-3 fatty acids and protein. Omega-3 fatty acids may help protect against irregular heart rhythms and may offer defense against depression and age-related memory loss. The American Heart Association advises eating salmon, tuna and other omega-3 rich foods twice a week. For dinner, enjoy grilled salmon sautéed with garlic and ginger over spinach and brown rice.
   
   
2. Oatmeal 
   Oats are whole grains and are rich in soluble fiber that can help decrease the total and LDL (bad) cholesterol in your blood. The fiber in oats can also help keep you regular and may help reduce the risk of certain cancers too. Enjoy a bowl of oatmeal in the morning, topped with fresh fruit and walnuts.
   
   
3. Olive Oil
   Olive oil is rich in monounsaturated fats and may help reduce your risk of heart disease by lowering levels of LDL (bad) cholesterol. Try to replace  butter and lard, with a healthier fat, such as olive oil. For great flavor, try using extra virgin olive oil on leafy green salads, on pasta salads or as a dipping sauce for whole grain bread. Use regular olive oil for grilling or sautéing.
   
   
4. Walnuts
   Walnuts are rich in the plant form of heart-healthy omega-3 fatty acids, contain protein, vitamin E and fiber among other vitamins and minerals. The healthy fat in walnuts may help protect against age-related changes in the brain, such as memory loss and may be protective against heart disease. Top salads and cereal with walnuts or use in tossed pastas and baked goods.
   
   
5. Avocados
   Avocados are irresistibly rich in flavor and provide heart smart nutrients like potassium, folate and Vitamin K. They are also one of the few fruits that provide "good" fats to one's diet and but have no cholesterol. Use avocado as a spread on sandwiches instead of mayonnaise, as a fat replacer instead of butter in baked goods, and add sliced avocado to salads, soups and smoothies.
   
   
6. Berries
   Berries top the list as one of the most powerful disease-fighting foods. Berries are packed with antioxidants, vitamin C, folate, potassium and fiber. All berries are heart-healthy.  Use fresh or frozen berries as a topping for cereal, in a smoothie, a snack on their own or a-top a lightened-up dessert.
   
   
7. Beans 
   Beans contain protein, carbohydrate, as well as antioxidants, vitamins and minerals and lots of soluble fiber. Soluble fiber can help reduce LDL (bad) levels of cholesterol in the blood. Enjoy protein-packed beans in chili, soups and salads.
   
   
8. Flaxseed
   Flaxseed is rich in plant based omega-3 fatty acids, fiber and other phytochemicals, which are healthful plant compounds. Flaxseed may help lower LDL (bad) and total cholesterol, triglycerides, and even blood pressure. Just be sure to grind the flaxseed to make it most available for the body to use. Add ground flaxseed to cereal, baked goods and yogurt.
   
   
9. Dark Chocolate
   Dark chocolate contain naturally occurring plant compounds which may help lower blood pressure by improving the flexibility of blood vessels and play a role in cardiovascular health. Enjoy a small piece of dark chocolate (look for 70% or higher cocoa content for the most benefit) after dinner, but be sure to balance the extra calories from the chocolate by cutting back on other foods.
   
   
10. Red wine 
    Red wine contains antioxidants which may help protect the lining of blood vessels in the heart.  Drink red wine or any alcohol in moderation – no more than one drink for women (5oz) and two drinks for men (10oz). If you do not drink, do not start solely for the heart health benefits. The American Heart Association does not recommend you start drinking alcohol to help ward off heart disease, as alcohol can be addictive and is associated with other health issues.

Succulent, delicious and nutritious, salmon is one of America’s most popular fish. The tender rich meat provides great health benefits including rich amounts of protein, potassium and omega-3 fats. The American Heart Association recommends eating two servings of fish per week. Make this dish part of your weekly menu selections.

Serves 4

Prep time: 30 minutes.  Overall cook time: 1 hour

Ingredients

• 1/4 cup Wild Harvest™ Maple Syrup
• 3 tablespoons Essential Everyday™ Soy Sauce, reduced sodium
• 1 tablespoon fresh ginger, grated (or 1 teaspoon ginger powder)
• 1 clove garlic, minced
• 1/8 teaspoon black pepper
• 1 pound Salmon

Directions

In a small bowl, mix the maple syrup, soy sauce, ginger, garlic, and pepper. Place salmon in a one gallon reseal able bag and add the maple syrup mixture.  Push out the air, seal and place in a medium bowl. Marinate in the refrigerator for 30 minutes. Be careful not to marinade longer than 30 minutes. Meanwhile, preheat oven to 450 degrees F.  Remove the salmon from the marinade and place on a baking dish. Bake salmon uncovered for 4-6 minutes for each ½ inch of thickness or until easily flaked with a fork.

Nutrition Information per Serving: Calories 295, Fat 14g, Carbohydrate 15g, Protein 25g, Sodium 416 mg